Eating a salad seems like the epitome of healthy eating, doesn’t it? However, many people aren’t making the most of their salad choices, often starting with nutrient-poor lettuce as their base. Did you know there’s an entire world of nutrient-rich lettuces and greens beyond iceberg lettuce? Read on to discover some fantastic salad base options that pack plenty of nutritional power.
Romaine: A Superhero of the Lettuce Family
If there were a superhero in the lettuce family, romaine lettuce would take the title. With a minimal calorie count, high fiber content, loads of vitamin A, and four times the amount of vitamin C as iceberg lettuce, romaine outperforms its popular cousin. This crisp lettuce, which originated on the Greek island of Cos, is notably high in vitamin K, providing 143 percent of the recommended daily allowance (RDA) in just two cups. Romaine also offers about 35 percent RDA each of folic acid and manganese, along with a moderate sprinkling of chromium and potassium.
Raw Spinach: Nutrient-Dense and Low-Calorie
Adding raw spinach to your salad base is an excellent way to increase your salad’s volume without piling on calories. A single cup of raw spinach meets 56 percent of the RDA for vitamin A, 14 percent for vitamin C, and under 5 percent each of calcium and iron. Furthermore, spinach is an outstanding source of vitamin K, magnesium, manganese, folate, vitamin E, potassium, vitamins B6 and B12, and trace minerals like selenium, copper, and zinc.
Arugula: A Flavorful, Nutrient-Packed Addition
Arugula is part of the Brassica family, which includes other cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. These vegetables contain polyphenol antioxidants to combat free-radical damage. Arugula boasts a much stronger taste than lettuce, blending well with other greens in a salad mixture. One cup of chopped arugula provides small yet essential amounts of various nutrients, such as calcium, iron, magnesium, phosphorus, potassium, vitamin C, beta-carotene, vitamin A, folate, choline, lutein, and vitamin K.
Other Nutritious Greens and the Vitamins They Provide
For even more variety, consider incorporating some of the nutritious greens below into your salad mix to enhance certain vitamin intakes:
- Vitamin A (in the form of beta carotene): Found in greens like arugula, watercress, frisee, Japanese mustard greens, spinach, purslane, and lettuces such as iceberg, butter, oak leaf, and romaine.
- B Vitamins: Present in frisee, arugula, spinach, watercress, tetragon, and purslane, as well as in romaine, iceberg, oak leaf, lamb’s lettuce, and the chicory family (chicory, curly endive, escarole, and radicchio).
- Vitamin C: Found in frisee, arugula, spinach, watercress, purslane, mizuna, and tetragon, in addition to the chicory family and lettuces like butter, iceberg, oak leaf, romaine, and lamb’s lettuce.
- Vitamin D: Found predominantly in oak leaf lettuce.
- Vitamin E: Present in oak leaf, butter, iceberg, frisee, and arugula.
- Vitamin K: Abundant in butter, iceberg, and romaine lettuces, as well as in arugula, spinach, and mustard greens.
Creating a Nutrient-Packed Salad
Now that you’ve acquired a nutrient-rich base, you can start having fun building your perfect salad. Add juicy cancer-fighting grape tomatoes, a quarter of an avocado (which improves nutrient absorption), and a drizzle of balsamic vinegar and olive oil for a satisfying and healthy meal.
Armed with this knowledge, you’ll be able to create satisfying salads that not only taste great but also provide a wealth of nutritional benefits. Sourcing a variety of greens for your salad base is the foundation for a nourishing and delicious meal. Don’t hesitate to mix and match different greens for exciting flavor combinations and a beautiful, colorful dish.
