Arugula comes from the Brussicaceae family of leafy greens. Therefore, Arugula can be referred to as colewart, rocket, roquette, rucola, rucoli. Studies show that Arugula is full of vitamin K, this is crucial in preventing inflammatory disease and osteoporosis. Additionally, Healthline states that “like other leafy greens, it’s packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K Similar to other mustard family vegetables like brussels sprouts and broccoli, this family of vegetables is referred to as cruciferous from the Brussicaceae family which contain glucosinolates that safeguard against certain cancers. Not only does Arugula safeguard against cancer it also improves the blood, which Healthline illustrates that “it’s also one of the best sources of dietary nitrates, a compound that turns into nitric oxide in your body. Though the benefits of nitrates are debated, some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels”. Additionally, Arugula adds a peppery flavor to salads and is a very common lettuce.
Collards is derived from the word “colewort” and resembles a similar texture to Kale and spring greens. Research states that collards are cooking greens that are high in calcium, fiber, folate, along with antioxidant carotenoids, such as beta carotene and lutein. In regards to injury prevention and recovery a healthline article states that “one study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health”, and also that “vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health”. Another supplemental article produced by Eat This Not That states that “a staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits—especially when steamed. A study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards”. Applying garlic, olive oil, and smoked salt when being cooked can add flavor and is healthier than traditional recipes, such as ham hock or bacon preparation.
Kale is recognized as one of the most nutrient dense vegetables primarily because it contains many vitamins, minerals, and antioxidants. In an Everyday Health it states “kale is one of the trendiest salad greens for a reason — according to the U.S. Department of Agriculture (USDA), just one cup of cooked kale meets 19 percent of your daily requirement for vitamin A, which helps maintain good vision, a healthy immune system and reproductive system, and proper functioning of the heart, lungs, and kidneys. It also contains 23 percent of your daily requirement for vitamin C, which is important for the growth and repair of all tissues in the body, and helps maintain a healthy immune system; and 412 percent of your daily requirement for vitamin K, which creates proteins necessary for normal blood clotting, builds stronger bones, and protects against osteoporosis. While slightly higher in calories than other greens, cooked kale provides about 14 percent of your daily requirement for calcium, which is essential for building and maintaining strong bones”. Furthermore, choosing kale for lutein, vitamin C, vitamin K, and zeoxanthin in turn helps against age induced macular degeneration as well as cataracts, along with cancer fighting glucosinolates. For dish preparation, baby and mature kale can be used in salads, also the remaining portions can also be applied in soup or pasta when cooking. However, according to the Healthline article it emphasizes that “to benefit most from all that kale has to offer, it’s best consumed raw since cooking can reduce its nutrient profile”.
Spinach is a popular choice among leafy green vegetables and can be applied to a variety of dishes such as: salads, sauces, smoothies, soups, and when cooked can provide iron and calcium. However, spinach contains oxalic acid which reduces mineral absorption from raw spinach, when a cooking process is applied this breaks down the oxalic acid, therefore eating in a cooked form can be an amplified version. Spinach also contains a high volume of folate, potassium, and vitamin K. In regards to folate, Healthline showcases that “folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy. One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy. Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy”. Not only does spinach aid in assisting pregnancies, it also helps promote muscle growth, and additionally serves as an appetite suppressant, in reference to Eat This Not That it displays that “according to the United States Department of Agriculture, a 180-gram serving of boiled spinach provides 6.43 mg of iron, the muscle mineral—that’s more than a 6-ounce hamburger patty! Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce hunger (by 95 percent!) and promote weight loss. On average, the women who took the extract lost 5.5 pounds more than the placebo group over the course of three months”. This research concludes that spinach packs a variety of beneficial health advantages for different applications.
Butter or also known as Boston or Bibb is a family that contains a mild flavor within the head lettuce along with loose soft leaves. On the outside, Butter lettuce has a head that is folded tightly and bright green, along with a yellow interior that is primarily sold with roots intact to preserve freshness. Furthermore, Butter lettuce is known to have a soft, buttery texture that contains a mild sweet flavor. However, this family of vegetables does not have an extensive nutrient profile like certain dark green vegetable counterparts. Research says that 2 (two) cups equips the body with 85 percent of vitamin K bodily requirements, in addition with some vitamin A and Iron. In an Everyday Health article it is stated that “the USDA indicates that butter lettuce is low in sodium, a good source of vitamin A (70 percent of your daily requirement), and has small amounts of iron and calcium”. Aside from the nutrient profile, Butter lettuce can be utilized by substituting bread with Butter lettuce when preparing a wrap or sandwich based occasion, especially for those who are trying to routinely eat a low carb diet.
Iceberg lettuce is the most popular salad green, however Iceberg lettuce ranks lower in the nutritional hierarchy. Although, Iceberg lettuce is primarily made up of water and yet still provides folate, potassium, and vitamin C. In an Everyday Health article it is stated that “while the low calorie count is comparable with other greens, the nutrient totals are not, according to the USDA. Still, the crispy and inexpensive green doesn’t have to be removed from the menu entirely”. For meal preparation, Iceberg lettuce can be applied just like Butter lettuce in respect to a wrap or sandwich occasion.
Notably, Romaine lettuce has a sturdy texture and contains long dark centralized green leaves. From a nutrient profile perspective, Everyday Health illustrates that “two cups of romaine fulfill about one-third of your daily requirement for folate, almost one-half of your daily vitamin A, and almost all of your vitamin K, per the USDA. To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend”. Furthermore, Romaine lettuce is rich in beta carotene, which the body utilizes by converting it into vitamin A, along with folate are standout nutrients in this leafy green. In addition, Healthline states that “research in rats showed that lettuce improved their levels of blood lipids, potentially reducing the risk of heart disease. Further studies need to investigate these benefits in people”. In regards to food preparation, Romaine lettuce is commonly known for being great in salads or in sandwiches that could use a crunch, romaine lettuce can also withstand a quick grilling.
Swiss Chard is growing in popularity and tastes similar to spinach. At first glance, Swiss Chard contains a thick green, red, white, or yellow stalk with dark green leaves. Thus, Swiss Chard belongs to the same family that encompasses beets and spinach, along with the fact that Swiss Chard is typically used in Mediterranean cooking applications. When added to egg dishes or soups, or cooked with garlic and topped with sesame seeds or lemon juice this can significantly improve the dining experience as well. Furthermore, a cup of cooked Swiss Chard which has a strong flavor that provides all the daily requirements of vitamin K. vitamins A and C along with antioxidant carotenoids and flavonoids. Healthline states that “It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K”. Additional research gathered by Everyday Health claims that “while it does have a higher sodium count than other salad greens (with 77 g per cup), it also has more than double your daily requirement for vitamin K, 12 percent of your daily requirement of vitamin A, and 12 percent of your daily requirement of vitamin C, per the USDA”. Besides daily vitamin requirements, Swiss Chard could help mitigate diabetes, which was stated by Healthline where “Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels. In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels. However, it’s important to note that these were minor animal studies and that human research supporting the claim that syringic acid may aid blood sugar control is lacking”.