Nutrients, Calories, Benefits of Coriander Greens (cilantro), Raw

In a scientific paper devoted to the valuable energy of vegetables and fruits, William Paterson University in New Jersey professor Jennifer Di Noya basically answered the question of what to eat to be healthy. The list of natural energy boosters (they not only charge the body, but also prevent many chronic diseases) includes 47 ingredients. Knowing this fruit and vegetable set, you can easily focus on the most nutritious of them.

Interestingly, only cruciferous and dark green vegetables were included in the top 10 most useful ingredients . All of them are rich in vitamins B, C and K, fiber, calcium, iron, riboflavin and folic acid, which help protect the body against cancer and heart disease. At the same time, they contain a minimum number of calories. By the way, the incredibly popular and promoted superfood in the West - curly cabbage - was only on the 15th position on this list, followed immediately by the dandelion, beloved by the French. You can get valuable minerals from greens regardless of whether you eat them raw or cook them. So, let's find out what this super green is.

Watercress salad

A cousin of common cabbage and arugula - succulent watercress that grows near water bodies, it earned a healthy reputation as early as 400 BC. If Hippocrates is to be believed, patients were treated with watercress in the first hospital on the island of Kos . In the 1700s, Nicholas Culpeper proved that this herb cleansed the blood. Modern science has discovered more than 15 essential vitamins and minerals in its leaves and stems - it has more iron than spinach, more calcium than milk, more vitamin C than oranges. Watercress is low in calories and high in antioxidants. Greenstrengthens bones, teeth and prevents damage to neurons in the brain. And the level of vitamin A, also known as retinol, in it is of great importance for the immune system.

One of the best culinary characteristics of watercress is its versatility. Greens are added to salads fresh, steamed, and added to spicy soups. In Great Britain it is a standard ingredient in sandwiches served at 5 o'clock.

Try to prepare the favorite salad of American nutritionists. To do this, mix 2 cups of chopped watercress and 2 cups of spinach, a pear cut into thick slices, and 1 grated carrot in a deep bowl . In a blender, mix 1 tbsp. grated ginger, ½ cup of almond oil, a little vinegar, honey, 2 tbsp. water and, if desired, a little chili. Dress the salad and sprinkle a handful of sesame seeds on top.

Chinese cabbage

Leafy green vegetables are great for skin and hair care, and Chinese cabbage is one of the headliners here. It contains indole-3-carboxylic acid, which is a powerful antioxidant and is responsible for detoxifying the liver and, as a result, removing toxins. Regular consumption of Chinese cabbage, like other cruciferous vegetables, delays the biological processes of aging. In addition, vitamin A in combination with D makes the skin clean and healthy. Juice from this vegetable can cure inflammation of the gums. And the combination of Chinese cabbage and cucumber (sulfur + silicon) stimulates hair growth and prevents hair loss. But for this you need to eat it at least three times a week. It seems that the choice of salad for tonight's dinner is made.

Mangold

Chard is a close relative of spinach with similar taste characteristics and aroma. In Europe, the main supplier of Swiss chard is considered to be Switzerland, but historically it is not the birthplace of greens . The Greek philosopher Aristotle mentioned tart salad in his treatises - as early as the 4th century. B.C. Special signs of fresh Swiss chard are the bright color of the leaves (it can be not only green, but also red), stems that look hard and crunchy. It should be stored only in the cold, no longer than 5 days - the greens should not be wet in any case. Cut the stems and leaves of Swiss chard into a saladseparately. To make chard sweeter, it can be boiled a little for 1-2 minutes (if the stalks are thick - 3) or steamed. Ready chard is a great accompaniment to pasta with garlic and lemon juice, omelet, vegetarian lasagna.

Beet tops

The great home chef Jamie Oliver has revealed to us some sensationally delicious, healthy and unexpected ingredients that most of us would have just thrown in the bin before. These are dandelions, zucchini flowers, and burdock tops, which are among the top 5 in the ranking of the most useful products. It is interesting that in terms of its nutritional composition, beet greens are much more valuable than the vegetable itself. As a source of iron among vegetable products, it is second only to legumes. Add to this beta-carotene (the health of the eyes, especially the retina depends on it), calcium and magnesium - and you will never again throw away the tops when you cook. And it also perfectly helps to stabilize the nervous system - use it in stressful situations. In the treatise "The Art of Cooking", dated 1 st. BC, Greek chefs divided beets into pink fruit, which was added to broth (the prototype of borscht), and leaves , which were eaten with mustard and oil.

Spinach

The very word spinach has nowadays become synonymous with #health #diet #fitness. Succulent greens with Asian genes (it was known in Nepal and China) were spread in the Mediterranean (especially in Spain) thanks to Arab agronomists. When spinach reached Provence, it instantly became the most fashionable vegetablein the region, overtaking cabbage in popularity. It was served with meat and garlic-yogurt sauce. In Venice, cooks added spinach to the list of so-called Muslim flavorings, roasting it with pine nuts and raisins as a side dish to fish. In fact, spinach became a cult in the 1960s thanks to the cartoon about the sailor Popeye. It was no longer necessary to persuade children to eat super greens. Spinach is so multifaceted in terms of its nutritional properties that it has a comprehensive effect on the entire body: it keeps cholesterol under control, improves metabolism, and strengthens memory. And that's not all. Cooking hack: To keep spinach high in iron, always add a little vinegar or lemon juice during cooking.

Chicory

In our country, chicory is primarily associated with a soluble analogue of coffee, which restores digestion, calms the nerves, treats diabetes and regulates heartbeat. Crushed leaves are used as compresses for wound healing. The outer leaves of chicory really have a bitter, astringent taste, and the inner ones are soft and pleasant. Translated from the Dutch chicory - white leaf. It is a universal soldier in salads , it contains just a little: 7% of the daily allowance of selenium, manganese, phosphorus, potassium and other minerals. What is important, chicory has the ability to positively influence the level of sex hormones. And greens also contain oligosaccharides - like mother's breast milk. It will give the salad a pleasant sharpness.

Leaf salad

Iceberg salad has already almost received the title of national. He deserved such love for a reason. 20% of it consists of protein, due to which, in the slang of Western nutritionists, it received the nickname Gorillas among the greens . The dietary fibers of iceberg help to regulate digestion and not only to get rid of excess weight, but also to secure a pleasant result on the scales in the long term. And salad relieves swelling - take it into service after long flights. Interestingly, iceberg can fight insomnia thanks to the sedative lactucarium, an analogue of opium, but without strong side effects. This is one of the rare salads that should be eaten exclusively raw.

We all know that eating salad is good, but do we all know what types of greens can be used? Moreover, different types of lettuce have somewhat different nutritional value.

The US Centers for Disease Control has released a report that ranks fruits and vegetables by nutrient content. To be on this list, greens must meet two requirements: these foods must help reduce the risk of chronic disease, and a 100-kcal serving must contain 10% or more of the recommended daily allowance of 17 relevant nutrients.

After comparing all these indicators, the following ranking of different types of greens for salad was obtained according to their usefulness - in order from the least to the most useful. However, do not forget that any salad is better than none at all.

Iceberg salad

• Nutrition score: 18.28.

The least useful of all salads from the point of view of nutrition is, surprisingly, iceberg. Despite the fact that this green is great for adding to sandwiches and hamburgers, its leaves mainly consist of water, which provides the characteristic crispness of the vegetable .

Cabbage

• Nutrition score: 24.51.

Cabbage can also be classified as a salad , although it is part of the cruciferous family, which is known for containing powerful compounds that have the ability to reduce the risk of cancer. Use it to prepare salads , stews, soups and side dishes.

Arugula

• Nutrition score: 37.65.

Arugula, which gives salads a unique and bright taste, is one of the most common types of greens . Although it is not the most nutritious, arugula is often used in quinoa, cranberry, fruit and citrus salads , and as an addition to sandwiches, meat, pizza or scrambled eggs.

Dandelion leaves

• Nutrition score: 46.34.

Dandelion leaves are not very common greens for salad , which, however, does not affect its benefits. It is a natural diuretic, contains more calcium than cabbage , and also has a lot of iron and vitamin K. To compensate for the bitter taste of greens , it is better to supplement them in a salad with something neutral like spinach or romaine.

Curly cabbage

• Nutrition score: 49.07.

It would seem that what can be the most useful of all types of salad , if not curly cabbage , which has been heard a lot recently. However, it is closer to the bottom of the rating, although it has many benefits. For example, 1 cup of raw greens contains 200% of the recommended daily value of vitamin A, almost 700% of the daily value of vitamin K and 140% of vitamin C.

Endive (salad chicory)

• Nutrition score: 60.44.

You've probably seen this type of salad grilled or topped with blue cheese, walnuts, and pears. That's because it sets off those bold flavors well. Although this herb belongs to the chicory family, it is very different from ordinary chicory.

Salad mustard

• Nutrition score: 61.39.

If you want to add a bit of piquancy to a salad or a side dish of greens , choose salad mustard . Greens are a rich source of vitamins A, C and K. It can be used as an analogue of spinach, but with a sharper taste. Fry the leaves with olive oil and a pinch of salt to balance the spicy taste.

Leaf cabbage

• Nutrition score: 62.49.

Kale , a staple vegetable in the southern United States, also boasts significant cholesterol-lowering benefits, especially when steamed. A study published in the journal Nutrition Research compared the effectiveness of prescription drugs with steamed kale . Incredibly, greens improved the process of blocking cholesterol in the body by 13% more than drugs. Of course, it will not be so useful if you add ham or French fries to the salad .

Parsley

• Nutrition score: 65.59.

Although technically it is not a salad , adding greens to dishes is very useful. It is so nutrient-dense that it can meet your daily requirement of vitamin K. In addition, the rich taste and aroma of parsley can help control your appetite. A study published in the journal Flavor showed that participants ate much less spicy food than the same one without herbs and spices. Adding greens , such as parsley, creates a fuller picture of flavors — without adding extra fat or calories.

Soybean salad

• Nutrition score: 70.73.

This seemingly ordinary green is ready to take its place among superfoods for weight loss. 2 cups of lettuce provide 100% of the daily requirement of vitamin K, which is important for strong and healthy bones in particular. Research shows that women who eat a serving of salad every day reduce their risk of hip fracture by 30%, compared to those who eat just 1 serving a week.

Romaine salad

• Nutrition score: 63.48.

This type of lettuce beats its cousin, kale , because it is high in folic acid, a water-soluble form of the B vitamin that has been shown to be extremely important for reproduction. Also, folic acid plays not the last role in the fight against depression, because next time, instead of kale , add romaine to your salad .

Radichio

• Nutrition score: 73.36.

Chicory is a family of bitter greens , the most famous of which is radicchio, small leaves of red or purple color that grow in small heads. The vegetable is one of the richest natural sources of polyphenols — powerful trace elements that play an important role in the prevention of many diseases. A study from the Journal of Nutrition found that people who consumed 650 mg of polyphenols per day were 30% more likely to live longer than those who did not. 1 cup of chicory contains about 235 mg of these healthy nutrients, so consider adding more of these leaves to your salad .

Spinach

• Nutrition score: 86.43.

According to the USDA, a 180g serving of cooked spinach contains 6.43mg of iron – more than a 170g burger patty. Recent research also suggests that compounds in the leaf membranes , called thylakoids, may serve as an effective appetite suppressant. A long-term study at Lund University in Sweden found that consuming a drink containing thylakoids before breakfast can significantly reduce hunger (by 95%) and promote weight loss. On average, women who took the extract lost 2.5 kg more excess weight than the placebo group.

Beetroot leaves

• Nutrition score: 87.08.

Yes, the greens , which are cut before adding the root crop to the beet salad, are actually an equally nutritious part of the vegetable . A small cup of the leaves contains nearly 5 grams of fiber—more than you'll find in a bowl of oatmeal. Researchers from the University of Leeds found that the risk of cardiovascular disease was significantly reduced with each additional 7g of fiber. 

Mangold

• Nutrition score: 89.27.

This green can be a very effective prevention of diabetes. Swiss chard contains at least 13 different polyphenol antioxidants, including anthocyanins, anti-inflammatory compounds that may protect against type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples from nearly 2,000 people and found that those who consumed the most anthocyanins had lower insulin resistance and better blood glucose regulation.

Beijing cabbage

• Nutrition score: 91.99.

The silver medal goes to Chinese or Beijing cabbage . The cruciferous vegetable it belongs to is a rich source of available calcium and iron, and has a powerful ability to fight inflammatory markers thought to contribute to heart disease. In a study of Chinese women, those who ate more cruciferous vegetables (about 1.5 cups per day) had 13% less inflammation than those who ate fewer greens .