Nutrition K A L E This superfood has gained a lot of popularity over the years because of its pleasant texture, rich taste and incredible health benefits! Kale is rich in vitamin A and C, which helps support good eye-site, healthy skin, the immune system, healthy blood pressure, good iron levels and bone health, according to Healthline, an online health resource. One serving of this powerhouse plant is only 33 calories, making it one of the most nutrientdense foods in the world! This green comes in many different varieties, and it tastes great paired with tart apples, feta cheese and walnuts!
Turn Over A New Leaf With These Nutritious Alternatives to Lettuce! BY AMANDA ROLAND
Iceberg lettuce only contains about 17 mcg of vitamin K per serving, while kale contains 547 mcg. Some consider salads to be the superior healthy meal, but in reality, some lettuces like iceberg and romaine have little to no nutritional value. If you really want to get the most out of your salads, craft them with hearty, nutrient-packed greens that will benefit your health! Here are five lettuce alternatives that you should be adding to your salads!
A R U G U L A You can find arugula in most premade spring mixes in your grocery store, but did you know that this delicious green is associated with reducing the risk of cancer? A study from PLOS ONE health journal found that the isothiocyanates, organic compounds, found in arugula have anticancer properties that could aid in cancer cell death. Also, arugula contains folate, which is beneficial for pregnant women to prevent birth complications, according to Healthline. Who knew that this common leafy green could be so powerful! With only five calories and a lot of flavor, arugula is a great addition to any salad.
R A D I C C H I O Even though this “leafy green” is not actually green, it still holds its own when it comes to nutritional value. With a rich, purple color and a spicy taste, it can add a lot of color and flavor to a classic salad. According to a study in the Evidence-Based Complementary and Alternative Medicine journal, radicchio or chicory, has been “widely used medicinally to treat various ailments ranging from wounds to diabetes.” It has twice as much zinc and copper as red cabbage, and is a great source of vitamin K, according to Healthline.
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WELLNESS360 | JULY/AUGUST 2020
