I’ve posted a link to the page where the information used in making this post was found if you wish to snoop. If you do, you do, I do not know why you would.
1. Personally, I do not like KALE despite it being pushed to the top of most people’s lists.
2. COLLARDS, on the other hand, can get it and by it I mean they can be ravaged. A half cup has 25 calories.
3. The same goes for the good old TURNIP GREENS, like it says there more tender than COLLARDS and has a peculiar flavor. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium.
4. The SWISS CHARD now though they are slightly different, throw them in the same group as kale. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C.
5. Spinach… What needs to be said about spinach, it’s a personal choice but the more I read about it, I learn why it was Popeye’s favorite. It contains 20 calories per serving, plus it’s packed with vitamins A and C, as well as folate. And because heat reduces the green’s oxalate content, freeing up its dietary calcium. Cooked spinach gives you more nutrition than raw. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.
6. Mustard greens are another southern green with similar nutrition profile to turnip leaves and collards though the mustard greens have scalloped edges and come in red and green varieties. Cooked mustard greens have 10 calories in one-half cup.
7. Broccoli has 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Americans eat about 6 pounds of it a year. Its stalks and florets add both crunch and color to stir-fries.
8. Red and Green Leaf and Romaine Lettuce are a familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that’s better for you. Nussinow points out “the darker the lettuce leaf, the more nutrition. One cup contains 10 calories.
9. Cabbage, although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. They are also a staple of St. Patrick’s Day boiled suppers and can give off a strong smell when cooking. One-half cup cooked has 15 calories.
10. Iceberg Lettuce a bland-tasting head lettuce and are mostly water. But it’s the country’s most popular leafy green and each of us eats about 17 pounds of iceberg a year. While tops in consumption, it’s last on our list for its health benefits.