Leaf Cabbage
or Kale
 |
Leaf cabbage has built up notoriety for being
a standout amongst the most sound plant nourishment accessible, with an
abnormal state of supplements in its takes off. At the point when contrasted
with different plants, it is bring down in particular supplements—for example,
kale contains less calcium than does spinach, collard greens, and arugula—so
once more, it is essential to pivot diverse plant leaves through your eating
routine. Kale can be somewhat hard to bite when crude, so take a stab at
rubbing the leaves in olive oil, or softly steaming before eating them.
Spinach was Popeye's green of decision all things
considered—it is considerably higher than the powerhouse kale in calcium,
potassium, magnesium, vitamin A, vitamin K, and folate. It likewise has a
mellow flavor that makes it simple to match with an assortment of products of
the soil or to mix up in smoothies.
Chard or Swiss chard
(Strawberry Spinach)
With a rainbow assortment of stems,
Swiss chard can add shading to your plate—and a heap of supplements to boot.
While it has a more elevated amount of sodium than different greens (77 mg for
every glass), it runs near spinach with the level of supplements it offers.
Romaine
Lettuce
Numerous individuals pick romaine lettuce for servings of
mixed greens in light of its gentle taste, new crunch, and flexibility in
formulas. It isn't the most nutritiously thick verdant green, however it is
high in folate and vitamin A, and can without much of a stretch be blended
with different greens.
Collard Greens (Bokchoy, kale, Brussels sprouts, Broccoli, Cauliflower)
Collard greens are every now and again eaten in the Southern
U.S. districts; however merit consideration wherever for their medical
advantages. Collard greens give almost double the measure of calcium as spinach
and are high in potassium and magnesium, as well.
Arugula (Rocket leaves)
Arugula has a hot taste that can mix it up of servings of
mixed greens and dishes. Its general dietary esteem is for the most part lower
than other green verdant vegetables; however it contains more calcium than
kale, gives a decent wellspring of cancer prevention agents and fiber, and
consolidates well with the more supplement thick spinach.
Iceberg lettuce
Iceberg lettuce might be the most well-known decision for
servings of mixed greens, yet with a low vitamin and mineral tally, its
commitment to your well being is low. While it's not in reality awful for you,
choose other lettuce composes for your plates of mixed greens to help increment
your everyday supplement admission.
|
Leafy
Foods
|
Calcium
(mg) |
Potassium
(mg) |
Magnesium
(mg) |
Vit
E
(mg) |
Vit
C
(mg) |
Vit
A
(IU) |
Vit
K
(ug) |
Folate
(ug) |
|
Kale
|
24
|
79
|
8
|
0.3
|
19
|
1598
|
113
|
23
|
|
Spinach
|
30
|
167
|
24
|
0.6
|
8
|
2813
|
145
|
58
|
|
Swiss Chard
|
18
|
136
|
29
|
0.7
|
11
|
2202
|
299
|
5
|
|
Romaine
|
16
|
116
|
7
|
0.1
|
2
|
4094
|
48
|
64
|
|
Collards
|
84
|
77
|
10
|
0.8
|
12.7
|
1807
|
157
|
46
|
|
Arugula
|
32
|
74
|
9
|
0.1
|
3
|
475
|
22
|
19
|
|
Iceberg
|
13
|
102
|
5
|
0.1
|
2
|
361
|
17
|
21
|
*mg = milligrams | *IU=International Units | *ug = micro grams