Since childhood we are taught that every salad is healthy and that we should digest as much greenery in our body as possible. And that’s all true. At the same time, this does not mean that in a restaurant if we order a salad with a dressing on the basis of mayonnaise or yoghurt, that the salad is healthy and has little calories – just the opposite. However, this is the topic of some other text.
This time I did a research on which of the green salads are the healthiest, have the highest nutritional value and why there are differences.
The U.S. Center for Disease Prevention and Control noted the 17 most important nutrients that an average person should intake daily in the body: vitamins A, B6, B12, C, D, E, K, iron, potassium, proteins, fibers, calcium, riboflavin, folic acid, zinc, thiamine and niacin.
We certainly heard about some of these. The mentioned Center measured how many nutrients 100 g of each salad contains. Well, let’s see ..
Iceberg salad – 18.28 g of nutrients
This salad can often be found on our markets. Its look is somewhat between a salad and cabbage. It is quite crispy and it remains green for a long time, which is mostly due to the high percentage of water it contains. Unfortunately, its nutritional value is very low, but it still contains fibers, potassium, zinc, folic acid, vitamins A and K.
Arugula – 37.65 g of nutrients
Some of my friends cannot see this salad even in the photo. They will be glad to hear that although it is very popular in restaurants, it has no significant nutritional value. It is called the eternal youth salad, because 100 g of arugula contains 47% of vitamin A and 25% of vitamin C. Both vitamins are important in maintaining skin elastic and juvenile.
Kale – 49.07 g of nutrients
I’m not sure how much kale is used as a salad is in our houses, but we talked about kale as a Superfood as well. Kale will satisfy our daily needs for vitamins A, C and K, and also contains a certain amount of protein.
Romaine – 63.48 g of nutrients
Unfortunately, growing and selling of this salad on our markets is very rare, and it’s a pity cause it’s very tasty. This salad is a solid source of vitamin A, K, folic acid, and contains a significant proportion of fiber and iron. It’s excellent for anyone with heart problems.
Green salad – 70.73 g of nutrients
On the other hand, lettuce is the most common on our table. I often enrich it with orange and it refreshes every dish. Green salad has a very high proportion of potassium and vitamins A and K.
Chicory – 73.36 g of nutrients
Another one, I would say, unfairly neglected salad in our houses. It resembles with its looks and flavor to arugula, but it is significantly healthier. Chicory is a source of thiamine, niacin, zinc, vitamin A, C, E, K, B6, riboflavin, folic acid, calcium, iron and magnesium. Chicory is a great choice for diabetics.
Spinach – 86.46 g of nutrients
A large number of studies speak about the benefits of spinach in all possible forms. Certainly it contains the most nutrients when it is thermally unprocessed or short-treated. Spinach is said to be an energy bomb. It is rich in vitamins A and K, magnesium, iron and folic acid. Spinach is very favorable for our digestive system.
Watercress – 100 g of nutrients
Absolute champion of salads, which: contains more vitamin C than orange, more calcium than a glass of milk, more iron than spinach and more folic acid than bananas. This salad contains 106% of the recommended intake of all these nutrients in our body. Watercress contributes to the prevention of several types of cancer, the improvement of the cardiovascular system, strengthens our bones, and is particularly recommended for pregnant women.
Whatever the salad you decide, you will not be mistaken. And I am off to eat more watercress.