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Which is the most nutritious vegetable for appetizer?

Tuesday, 02/14/2017 10:45
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

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