It’s Veggie Time: Which Greens To Devour?

Watercress – the world’s healthiest vegetable

All veggies are good for you, but inquisitive scientists from the Centres for Disease Control and Prevention in Atlanta set out to choose the healthiest one. To this end, they used a special nutrient density parameter. Nutrient density refers to the ratio of beneficial nutrients to calories. Of all vegetables for which nutrient density was calculated, watercress turned out to be the healthiest one, being very low in calories relative to its vitamin C, vitamin A, calcium and magnesium content.

Watercress, aka cress, is not as popular in Poland as lettuce or rocket, but it is easily available from all large supermarkets. It is also often added to various mixed greens. Take a closer look, perhaps you’ve been eating the world’s healthiest vegetable for some time without even knowing it.

Bittercress, radish sprouts, and so on... Keep them on hand

Cheap, organic, totally easy to grow at home and available all year round: this veggie can’t be beat. You should always grow sprouts at home, not just bittercress for Easter. You can use a special machine or just a plate lined with cotton. They’re worth it, giving you a boost of vitamins and minerals.

Sprouts can contain even 40 times as much nutrients per 100 grams as mature plants. For instance, they are rich in vitamins C, E and K. In addition, they are packed with antioxidants and fibre.

Don’t be discouraged if you don’t like the taste of bittercress and radish sprouts are too peppery for you. Try broccoli, alfalfa, sunflower sprouts... They all have different flavours and properties, but all of them are very healthy and should be eaten in large quantities. Especially in winter, when other vitamin sources are scarce, and less local fruit and vegetables are available. Include them in healthy breakfast recipes.

Kale – the famous superfood

Kale has become a synonym of healthy food. Kale smoothies, kale juice, kale salads or even kale crisps are the pals of every fitness freak. Although kale has been grown in Poland for ages, it didn’t become too popular until recently, when healthy eating enthusiasts fell in love with it. Kale is the highlight of many healthy recipes for a reason.

Just one handful of kale (about 30 grams) provides:

• More than 350% of the daily requirement of vitamin K, which is needed for blood clotting.
• The daily intake of vitamin A your body needs to stay healthy.
• More than half of the daily intake of vitamin C.

On top of that, kale contains lutein, a substance that protects eyesight and photoreceptors against damage and degeneration. It’s a great asset for people who work on a computer every day.

Young beet greens – a natural booster for athletes

Young beet greens are a superfood, especially for physically active people and athletes. They enrich your diet with nitrates, but it’s not their only superpower. They contain a lot of vitamin A and vitamin K. Make the most of the season for young beet greens and toss them into your soups, salads and smoothies. For more information, read an article about this amazing plant – Young beet greens as a superfood for athletes.

Parsley leaves – dietician’s trump card

Parsley leaves make a great natural source of iron, calcium and vitamin C. They also freshen your breath and improve skin condition.

Every dietetics student knows this trick: adding parsley to a meal boosts its nutritional value. If a diet you are trying to put together is a little low on iron, calcium and vitamins, just add parsley to a meal and voila, everything is now balanced out wonderfully.

Parsley leaves are a true superfood which deserves more than just floating in your traditional Sunday soup. You can sprinkle it on risottos, pasta, potatoes, mix it with other leaves in your salad, put it in your sandwich. If you want to create a genuine vitamin bomb, make parsley pesto. All you need is chopped leaves, good olive oil and salt.

Lettuce – not only to get slim

Don’t be fooled by its popularity and omnipresence. Lettuce is a very healthy green that is composed mostly of water and is a perfect choice on a weight loss diet. For many people who prefer Polish cuisine and are reluctant to taste new things, lettuce is one of the best products to improve the diet. Almost everyone will accept it on the menu. You don’t really need to leave your culinary comfort zone. Make a habit of putting lettuce in every sandwich and adding a few leaves to every lunch.

While it looks quite poor in terms of nutrient contents when compared to the other leafy greens we discussed, it still makes a good source of folates, vitamin K and vitamin A. If you have a choice, go for the darker lettuce varieties or romaine lettuce.

Rocket – for a powerful workout

Just like green young beet greens, rocket is a very good source of nitrates for athletes. It improves energy efficiency during physical exercise, making a rocket salad the perfect companion of pre- and post-workout meals. Nitrates found in rocket support your health not just because of their fitness-enhancing properties. They lower your blood pressure and keep blood vessels in good health.

Vitamins and minerals are also worthy a note. Like other leafy greens, rocket is particularly rich in vitamin A, vitamin K and vitamin B9.

Asparagus beans – filling on fewer calories

Asparagus beans are filling, but low in calories. They make a great basis of a meal, not merely a side dish. Hot meals with asparagus beans will be appreciated even by those who are more conservative with food. On top of this, asparagus beans have a low glycaemic index and contain folic acid, a variety of vitamins and quite a lot of fibre.

They are a great food if you’re on a weight loss diet. To maximise the health benefits, serve them with olive oil, garlic and parsley leaves instead of butter and breadcrumbs.

Unlike other legumes, asparagus beans do not cause bloating. They will work well even for people who experience gastric problems after eating other vegetables, as they are low in FODMAPs, which sometimes cause intestinal problems.