Thursday, 19 April 2012


We know that greens are good! Ideally we should be having at least 1 large or 2 small bowls of raw salad a day. We should be eating a large amount of the leafy greens!  They are high is chlorophyll, carotenoids, calcium and other minerals and vitamins, as well as essential fatty acids and no cholesterol. The veggies with the darkest colour have the most good stuff, the highest nutrient content!

Know your leafy greens;

Bean greens - high in calcium and iron.

Endive - slightly bitter in taste, high in vitamin A, C, calcium and iron.. Young leaves are the best.

Dandelion greens - tangy taste, rich in vitamin A and C, calcium and potassium.

Kale - tastes like cabbage, high in usable calcium.

Mustard greens - mild to hot taste, high in calcium and vitamin C.

Parsley - rich in vitamin A, B complex, vitamin C, potassium, and magnesium.

Romaine lettuce - highest nutrients of all lettuce.

Spinach - contains iron but the oxalic acid make the calcium unavoidable.

Watercress - spicy taste, highest in nutrient content of most greens.

Ref. Adapted from Balch PA, and Balch JP. Prescriptions of Dietary wellness: using foods to heal. New York: Avery Publishing group, 1992.

There are some other types of lettuce and leafy greens but that gives you a few to start with. Throw some in a raw salad with some olive oil, lemon juice or raw apple cider vinegar and absorb the goodness!

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