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    Archive for the ‘mesclun greens’ Category

    The Three Words Every Nutritionist Should Say

    mesclun_greens_11234220238“Eat more greens.”

    Yes, there is “eat more” advice that promotes health.  Unless you are drowning them in copious amounts of oil, greens don’t make a caloric dent.

    Dark, leafy green vegetables are excellent sources of many minerals (especially calcium as far as kale, bok choy, and mustard greens are concerned), phytonutrients, antioxidants, and flavonoids.

    Barring exceptions (ie: someone taking Coumadin), everyone can benefit from consuming a higher quantity of these vegetables.

    By the way, the key when taking Coumadin is to keep your intake of dark leafy green vegetables constant.  If you normally eat a lot, keep eating a lot.  If you normally don’t, keep your intake low.

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    You Ask, I Answer: Leafy Green Vegetables

    mesclunI have a question about lettuce – is there really much of a nutritional difference between the various types (iceberg, leaf, romaine)?

    And, where, do things like “spring greens” and spinach fit in?

    — Rob Portinga
    (Location Unknown)

    There certainly is a difference between iceberg and romaine lettuce.

    A cup of iceberg lettuce provides:

    • 7% of the daily vitamin A requirement
    • 3% of the daily vitamin C requirement
    • 22% of the daily vitamin K requirement
    • 5% of the daily folate requirement
    • 1 gram of fiber

    That same amount of romaine lettuce, meanwhile, contains:

    • 120% of the daily vitamin A requirement
    • 30% of the daily vitamin C requirement
    • 100% of the daily vitamin K requirement
    • 35% of the daily folate requirement
    • 2 grams of fiber

    Additionally, since romaine lettuce is darker than the iceberg variety, it contains a higher amount of phytonutrients.

    Mesclun mixes are another great choice.  Since they contain a mixture of different greens, you are getting a much wider variety of antioxidants and phytonutrients than you would by solely eating one variety of greens.

    By the way, your typical mesclun mix is made up of four or five different types of salad leaves!

    Spinach is slightly different in that it is part of the Brassica family of vegetables, meaning it has more in common with bok choy and broccoli than it does with lettuce.

    While spinach is a wonderful source of vitamin A, vitamin C, and many phytonutrients, its high oxalate content unfortunately means we are unable to absorb a large percentage of its iron and calcium content.

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