The list below contains the most nutritious vegetables for salad, according to the most nutritious foods ranking list 2014, issued by the Centers for Disease Control and Prevention USA (CDC).
When
it comes to leafy vegetables for salad, there are some specific kinds, which
have higher rankings than the others. Thus, which veggies will you choose to
mix with bread cubes, bacon, and dressing for your salad?
10. Iceberg lettuce
There
is no surprise that lettuce can be included in salad. However, in reality, the
American fast food chain, Chick fil A has banned this kind of veggie from its
restaurants due to low nutrition. Lettuce contains only 7% amount of Vitamin A
and 3% amount of Vitamin C for a daily diet. The least nutritious “nomination”.
Amount
of calories/glass (240ml): 10
9. Arugula (Rocket
salad)
The
unique taste of Arugula is not relevant to its nutrition facts. Arugula has
high amounts of Vitamin A and K but lacks other nutrients that are contained in
other green veggies.
Amount
of calories/glass (240ml): 06
8. Kale (Brassica
oleracea)
Kale
is an abundant vitamin source, especially Vitamin A, C and K. Vitamin K plays
an important role in blood clotting. However, Kale has a downside. Even though
Kale has higher calories than other veggies but the amount still stays at a low
level. Technically, Kale has a low nutrition level.
Amount
of calories/glass (240ml): 33
7. Radicchio
Radicchio
is a cultivated form of leaf chicory (Cichorium intybus). It contains a lot of
Vitamin K even exceeds the amount of Vitamin K that you need each day.
Amount
of calories/glass (240ml): 09
6. Chicory (Cichorium
intybus)
Chicory
has a high amount of Vitamin K. Besides, this veggie can also supply 20% amount
of Vitamin A needed for a day.
Amount
of calories/glass (240ml): 08
5. Romaine lettuce
(Cos lettuce)
Romaine
lettuce is included in this list due to its ability of chronic disease
prevention. This is an amazing source of Vitnamin A, which supplies 81% the
amount we need each day. Romaine lettuce also contains several types of Vitamin
B.
Amount
of calories/glass (240ml): 08
4. Fishwort
(Houttuynia cordata)
This
is the most nutritious veggie in the Saururacease family. Fishwort has a low
level of calories and contain a rich amount of Kali, Vitamin A and K.
Amount
of calories/glass (240ml): 05
3. Spinach
Spinach
should be included in any high nutrition salad due to its high nourishment.
This veggie contains several Vitamins, Potassium and iron – the essential
factors in blood cell and blood pressure stabilization.
Amount
of calories/glass (240ml): 07
2. Radish (Raphanus
raphanistrum)
With
a body in red color, sugar beet is one of the nutritious veggies with low level
of calories, high nourishment. Containing highest level of Vitamin K compared
with any other veggies in this list, sugar beet supplies 300% amount of Vitamin
K needed each day. Sugar beet also has a reasonable amount of Magnesium that
plays an important role for muscle, nerve function as well as controls sugar
level in blood and blood pressure.
Amount
of calories/glass (240ml): 07
1. Watercress
Watercress
has small circle shaped leaves and stays on the top of this list. It has a high
level of Vitamin A, C, and K with an impressively low level of calories.
Watercress can prevent diabetes and grows easily.
Amount
of calories/glass (240ml): 04
Source: Anh Thư/ Dan Tri
Translator: Thu Pham