The Best Greens 4 You!!!
A great source of iron, spinach tops the heap. “Just one cup of fresh spinach provides almost double the daily requirement of vitamin K, which plays an important role in cardiovascular and bone health,” says Joy Bauer, nutrition and health expert for the TODAY show and the bestselling author of Food Cures. “It’s filled with antioxidants, including vitamins A and C.
“Kale is surging in popularity and rightfully so,” says dietitian Sharon Palmer, author of The Plant-Powered Diet. “It’s packed with vitamin K, as well as vitamins A and C, fiber, calcium, and more, so you can work a lot of important nutrients into your day if you include it in your diet.” Since its leaves can be tough, Palmer recommends massaging a dressing of lemon juice and extra virgin olive oil into them by hand (or even marinating the kale overnight), then adding your toppings, such as dried cranberries, walnuts, chickpeas, and sunflower seeds.
Commonly used in Southern cooking, these underrated but very tasty greens get a high rating for their health properties. “They’re a good source of calcium and vitamin K—boasting more than 150 micrograms of vitamin K per cup of raw, chopped leaves—more than 150 percent of the average adult woman’s needs,” says dietician Lauri Boone, author of Powerful Plant-Based Superfoods. “Although you can cook them, I enjoy them raw—their large broad flat leaves are idea for creating wraps.” She suggests using them like you would a tortilla and filling them with a variety of thinly sliced vegetables and a spread of hummus or mashed avocado.