AI Generated Image
Iceberg, romaine, kale: which salad greens are healthiest?
The Guardian • • health
Key Points:
- A variety of leafy greens beyond iceberg lettuce, such as watercress, kale, arugula, and mustard greens, offer substantial nutritional benefits, with watercress ranked highest in nutrient density by the CDC.
- Experts recommend eating a diverse mix of greens to maximize health benefits, as different greens provide varying amounts of fiber, vitamins, and antioxidants.
- Darker green vegetables generally contain more nutrients and phytonutrients than lighter greens, but lighter greens like romaine and butter lettuce still contribute valuable vitamins and hydration.
- Cooking greens with healthy fats improves absorption of fat-soluble vitamins, and heating to 160°F can reduce foodborne illness risks, especially amid outbreaks like cyclospora.
- Proper storage, such as using breathable produce bags and avoiding washing before refrigeration, helps maintain freshness and nutrient levels of leafy greens for up to two weeks.
