[vc_row][vc_column width=”1/1″][vc_column_text]Based on new finding in 2014 Kale has been dethroned as the number one “Super Food,” or so some say. In an article written by Santina Renzi at University of Pittsburgh, she states that the Center for Preventing Chronic Disease released a report that has dethroned Kale as the number one “Super Green” vegetable. They did a study on fruits and vegetables based on nutrient density and Kale didn’t make the top ten ranking. The foods are scored by their content of fiber, potassium, protein, calcium, folate, vitamin B12, vitamin A, vitamin D and other nutrients, all considered important to public health.
In my research I found, of course, different opinions on this study. Heather Mangieri, R.D., a nutritionist in Pittsburgh and spokesperson for the Academy of Nutrition and Dietetics, believes that this report is flawed, because the report is not taking into account that some vegetables are lower in calories than others. The list of “Super Green” is based on calculating nutrients per calories, therefore, if you had a Nutrient Density Score of 49 you would get about 49% of your daily value for those 17 nutrients in 100 calories worth of food, she explains.
In one cup of Watercress you will get 4 calories and in Kale you will get 33, that’s a big difference. Consider how much Watercress you would have to eat in order to get the same calorie and nutrient intake. To get a better idea of what Heather Mangieri, R. D. is saying; consider one cup of chopped watercress contains 0.2g fiber, 41mg calcium, and 112mg potassium. One cup of chopped kale, on the other hand, has 2.4g fiber, 100mg calcium, and 239mg potassium.
In analyzing the articles and research, I believe eating a healthy diet of “Super Green” foods is the best bet, whether juicing or salads are your choice for eating greens just be sure to include plenty in your diet.
Here are some of my picks of “Super Greens” and why I picked them below.
At the end of the article let me know if I have convinced you to eat your greens. If so check our Super Green Juice blog. What is your favorite Super Greens? Share Below.
Until next time, enjoy the journey,
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- Still the king in my kingdom is Kale as my number one “Super Green”. It has been spouted for years as the “Super Food” and for good reason. Kale has more nutritional value than just about any other whole food, with one cup each day giving you 14% of calcium intake, 659% of vitamin A, and 900% of Vitamin K. Wahida Karmall, a registered dietitian at Columbia University says that the vibrant green color of Kale should be a clue to how nutrient-dense kale is. In my research on Kale I was astounded to learn Kale offers more iron per ounce than red meat and for people who are iron deficient Kale is your go-to vegetable. However, Kales nutrients are not easily absorbed by the body, but by paring it with a fat you can get the most out of this “Super Green”.
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- Watercress has a whopping 100% nutrient-density score. This delicate plant packs a powerful punch, boosting four times more beta carotene than your juicy red apple, gram per gram. You might consider throwing your vitamin K supplements in the trash and snack on some watercress when it provides 100% of your daily vitamin K intake. If this hasn’t convinced you yet that Watercress deserves a spot in the top greens, consider that Watercress is rich in PEITC, an isothiocyanate that fights the progression of cancer and prevents DNA Due to its high iodine content, Watercress has a strengthening effect on the thyroid gland, which makes it beneficial for sufferers of hypothyroidism. It is best to eat watercress fresh and raw, because heat can damage the PEITC.
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- This “Super Food” is part of the beet and spinach family, where it gets its vibrant red and green color. Chard is a good source of vitamin A, calcium, iron, manganese, and potassium. This colorful vegetable contains 13 different polyphenol antioxidants, including anthocyanins. These are anti-inflammatory compound that lower insulin resistance and control glucose levels in the blood, so Chard is the go-to vegetable for type 2 diabetes. Other antioxidants like beta-caroten found in Chard can transform into vitamin A, which is good for skin, teeth and bones. The antioxidant lutein is the main carotenoid found in Chard and is good for eye health.
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- Beautifully sculpted Romaine leaves are packed with folic acid, which is a form of vitamin B. This tasty vegetable fights depression and is powerful in maintaining a man’s fertility. Romaine Lettuce has high levels of antioxidants, 148% of the RDA of vitamin A in a serving and 109% vitamin k in a serving. These antioxidants, also, have great cancer-fighting properties. Romaine contains omega 3 which can help to lower blood pressure and lower cholesterol.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]5. The United States Department of Agriculture says that 189 grams of boiled Spinach will yield 6.43 mg of iron, an essential nutrient your body needs and cannot produce. Full of antioxidants this “Super Green” food contains anti-cancer carotnoids. The carotenoids, lutein and zeacanthin are also as plentiful in Spinach as in chard and provide a good source for eye health. Adding Spinach to your smoothies is an easy and tasty way of getting your dose of greens for the day and, because of its mild flavors it will allow the flavors from your other ingredients to stand out.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”2223″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”2224″][/vc_column][vc_column width=”1/2″][vc_column_text]6. The small leafy green, herb, Parsley is full of disease fighting antioxidants as many of our other “Super Greens.” Full of vitamin K Parsley protects and provides bone health. Parsley’s unusual aroma is claimed to curb the appetite, so add some to a meal as a garnish and see if it works for you. Parsley is from the Apiaceae family; in this lineage are the cumin, dill, lovage, angelica, and anise and the vegetables carrot and celery. Parsley contains valuable volatile oils (oils that help neutralize cancer causing agents) and flavonoids (antioxidants that protect cells from oxidative damage). Parsley’s beneficial properties include working as an antibacterial, anti-inflammatory and antioxidant. Parsley is a great source of vitamin C; in just one tablespoon of parsley you get 8% of your Recommended Daily Allowance, and also 77% RDA of vitamin K, and 6% RDA of vitamin A.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]7. Did you know that Chicory was a root that is often ground then roasted and used in coffee? It’s used to enhance the flavor of the coffee. Laboratory research has shown that Chicory can increase the flow of bile, which may help in the treatment of gallstones and root extracts of chicory can be antibacterial and anti-inflammatory. Chicory makes my list, because of its use as an appetite stimulant to lower the body’s cholesterol levels, and is believed to help prevent osteoporosis.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”2225″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”2226″][/vc_column][vc_column width=”1/2″][vc_column_text]8. Chinese Cabbage, according to the Journal of the Academy of Nutrition and Dietetics researched 100 women who ate greens (like Chinese Cabbage) and found they had 13% less inflammation than women who didn’t eat “Super Greens.” Cabbage has the capability to disable certain inflammations that are thought to lead to heart disease. Packed with many antioxidants like thiocyanates, carotnes, indole-3 carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates, it ranks right up there with all the other “Super Greens.” Scientific studies have shown these antioxidants protect against breast, colon and prostate cancers and reduce bad cholesterol levels in the blood. Chucked full of dietary fiber it’s a natural in fighting colon cancer. Cabbage is a natural source of electrolytes and also the minerals calcium, potassium, phosphorous, manganese, iron and magnesium.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]9. Broccoli is a rich source of vitamin C, vitamin A, vitamin K, potassium, folate and 16 other nutrients. When preparing Broccoli, don’t leave out the stems they’re as nutritious as the florets. Broccoli is a cruciferous vegetable; these amazing vegetables neutralize toxic substances, lowering the risk of cancer. When steamed, Broccoli can lower cholesterol. The steaming process allows the fiber in the Broccoli to bind together in the digestive tract with bile acids. This makes the bile acids easier to excrete and as a result lower the blood pressure, but you can still get some lower-cholesterol benefits from raw Broccoli. Broccoli has a positive effect on your bodies detox system. If you are vitamin D deficient, Broccoli can help you built up your level by providing you with a supply of vitamin K and vitamin A, both which are needed to keep your vitamin D metabolism in balance. So if you are in need of vitamin D supplements throw some Broccoli, high in both vitamin’s K and A, into the mix.[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”2227″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”2228″][/vc_column][vc_column width=”1/2″][vc_column_text]10. An excellent source of folic acid is Asparagus. Folic acid is an indispensable vitamin that helps the cells form properly for a healthy cardiovascular system. Asparagus is a great source of potassium, fiber and vitamins A, C and K. Asparagus may be a benefit to people fighting cognitive decline. Asparagus contains folate, when working with vitamin B-12 it can help prevent cognitive impairment. Tufts University did a study of older adults with healthy levels of folate and B12 and found the scored better on a test of response speed and mental flexibility. Another benefit of Aspargus is its high levels of amino acid, which acts as a diuretic in the body. It increases urination, not only releasing fluids, but helps to rid the body of salt. This is a great vegetable for people suffering from edema and those with heart disease.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Sources used in this article:
4. Mandy Oaklander[/vc_column_text][/vc_column][/vc_row]