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How Healthy Are Your Favorite Leafy Greens? (We Break It Down)

Not all leafy greens are created equal.
Salads, versatile and packed with nutrition, are an essential part of a well-rounded, healthy diet. In fact, recent studies have confirmed that eating leafy greens daily has been linked to higher cognitive function.
And while leafy greens are the building blocks of a healthy salad, not all are created equal.
As a general rule, the richer in color, the better,” particularly when it comes to deep purples and reds. Along with color, nutritional values range greatly.
Read on for a brief overview of the nutritional value of your favorite leafy greens, then keep scrolling for an infographic chart that shows the vitamin content of each type.

Here’s a Breakdown of the Nutritional Value In Common Leafy Greens:

Iceberg lettuce, composed of 96% water (which is excellent for hydration but not as great nutritionally), ranks last while kale’s super food qualities boast a daily value of 412% for Vitamin A and 1,368% of Vitamin K in a serving as a small as two cups!
Psst! Want to learn more about how you can hydrate your body with food? Read How to Hydrate Your Body With the Foods You Eat
Vitamin A is essential for optimal immune system function, and Vitamin K plays a vital role in your bloodstream, building strong bones and preventing heart disease.
Kale’s leafy greens are also packed with antioxidants such as Vitamin C, beta-carotene, kaempferol and quercetin. Making the simple switch in your Caesar salad from romaine lettuce to kale can pack much more of a nutritional punch.

Remember: as a general rule, the richer in color, the better,” particularly when it comes to deep purples and reds.

Prefer a more robust flavor in your salads? Arugula’s mild peppery flavor is rich in vitamins and detoxifying properties, while radicchio’s bold flavors can add a crunchy texture and elements of Vitamin A and antioxidants.
For milder palettes, spinach is a winning choice being low in cholesterol and rich in antioxidants, which is vital for turbo charging your immune system, heart health, and cancer prevention.

Leafy Green Nutritional Value Infographic

There are many building blocks that help create a healthier salad, and a nutritional base of greens is a great and yummy place to start!
Check out this super helpful info-graphic below to see if you are getting what you need out of your favorite leafy greens.
The healthiest greens

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I invite you to receive the recipe with an open mind and heart and enjoy experimenting with foods you never thought you'd combine. The secret is to create a variety of color in your combination so your salad contains the maximum amount of vitamins and minerals.
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Charmie Stryker

A wanderlust at heart, Charmie started her yoga teaching path during her travels through India. Her practice has been nicknamed as “shakti sway”. “Shakti”, meaning divine energy, and movement and “Sway” because of her love for flow, or the fluidity of movements. Currently she is pursuing her bliss of yoga, travel and design blurring the lines between work and play.

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