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Greens are packed with vitamins, minerals, fiber and phytochemicals for disease prevention. They contain: Carotenes. beta carotene, lutein, lycopene, andzeaxanthin. Carotenes are antioxidants that ward off many age-related diseases, and are Vitamin A precursors.
- Fiber. Most greens provide about 2 to 5 grams of both soluble and insoluble fiber per one cup serving.
- Folic acid. This B vitamin works with enzymes that dispose of homocysteine, a harmful blood chemical that irritates artery walls.
- Phytochemicals. In addition to carotenes, greens also supply an array of other cancer-fighting phytochemicals. These nonvitamin/nonmineral substances found in all plants are believed to help protect leaves from UV sunlight, parasites and other invaders. Phytochemicals work by boosting enzymes that fight cancer cells or cancer-causing agents . Watercress, for example, contains the family of phytochemicals called isothiocyanates that inhibit carcinogens you get from tobacco smoke. To obtain the benefits of several different phytochemicals, a variety of greens should be consumed.
- Magnesium. This mineral plays a vital role in energy metabolism. Poor magnesium intake may make the heart work harder.
- Iron. The body absorbs iron poorly from some greens, such as spinach, because these greens also contain a substance called oxalate that binds iron (and calcium) and makes it unavailable for use. Adding acidic foods such as tomatoes or citrus fruits will help your body break the iron down into a more absorbable form.
- Potassium and Calcium. Greens are decent sources of these minerals.
Types of Greens:
Arugula. Distinctive, peppery flavor. Dandelion-shaped leaves with medium-green color.
Basil. Aromatic and strong flavor. Small deep-green leaves.
Beet greens. Cabbage-like flavor. Dark-green rough leaves with a red stalk.
Bok choy. Mild cabbage flavor. Celery-like stalks with a deep-green leaf from the cruciferous vegetable family.
Chicory greens. Slightly bitter or tart taste. Frilly-looking, medium-green leaves.
Chinese cabbage. Mild flavor. Bumpy, lighter-green leaves.
Collard greens. Stronger cabbage flavor. Big deep-green leaves.
Dandelion greens. Bitter flavor. Spike-shaped leaves with a medium-green color.
Endive. Bitter but lively flavor. Long, smooth leaves (sometimes very pale color).
Kale. Cabbage-like flavor. Bold green leaves with rippled edges.
Mustard greens. Mild, peppery taste. Deep-green leaves with curled edges.
Purslane. Tart taste. Small clover-shaped leaves.
Radicchio. Mild to strong cabbage flavor. Striking red cabbage-like leaf.
Romaine lettuce. Mild flavor. Large ruffled green leaves (pale at their base).
Sorrel. Sour taste. Small green leaves.
Spinach. Slightly spicy or tart taste. Oval-shaped, deep-green leaves.
Swiss chard. Strong flavor. Large glossy green leaves.
Turnip greens. Cabbage flavor. Musty green leaves.
Watercress. Spicy flavor. Small deep-green leaves.
Selecting and Storing
Select crisp, firm-looking leaves with bright color. Wilted leaves indicate dehydration and age. Also, avoid greens with browned edges or the appearance of rust on the leaves.
Lightly rinse and wrap the base in a paper towel and place it in a plastic produce bag. Store in the refrigerator, preferably a vegetable crisper. Most greens keep about five days before wilting; some last longer if you change the paper towel and spray lightly with water
Rinse thoroughly in cold water to clean off grit and dirt before using in salads or other dishes. Avoid soaking so as not to lose water-soluble nutrients.
Use a salad spinner or clean towel to dry excess water from salad greens.
Chop greens into bigger-than-bite-size pieces (this lessens nutrient loss)
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