The Benefits of Leafy Greens

THE BENEFITS OF LEAFY GREENS Design by: APAGE Written by: ESANDERSON Everyone knows kale is the hip new superfood, and spinach is an old standby. But how well do you know these not-so-famous greens? RELATIVES OF LEAFY GREENS BROCCOLI TURNIPS BEETS DANDELIONS RUTABAGA BRUSSEL SPROUTS Related to collard Related to arugula, Related to swiss Related to escarole. Related to bok choy, Related to mustard greens. greens, bok choy, and arugula. bok choy, and collard greens. chard. collard greens, and arugula. ARUGULA The Benefits Nutrients How to eat it? Vitamins A & K May detoxify the liver Magnesium Has a spicy kick, Potassium Packed with antioxidants making it ideal for Carotenes creating flavorful May reduce cancer risk Chlorophyll salads. Phytonutrients SWISS CHARD The Benefits Nutrients How to eat it? Excellent addition to sandwiches and adds variety to a salad mixed with other baby greens. Vitamins A, C, and K Potassium Iron Magnesium Aids bone health Packed with antioxidants MUSTARD GREENS The Benefits Nutrients How to eat it? Very tasty when tossed with lemon juice and garnished with pine nuts. Folic acid Calcium Vitamin E Manganese Detoxes the body May reduce cancer risk Potassium Soothes inflammation COLLARD GREENS The Benefits Nutrients How to eat it? The exterior for Vitamin K veggie wraps Folate Sauteed Aids healthy blood clotting with Iron garlic May fight Fiber Tossed cancer cells raw in Helps lower a salad cholesterol BABY BOK CHOY The Benefits Nutrients How to eat it? Vitamins A, C, and K In soup Lowers Vitamin B complex cholesterol Iron Reduces Stir fried blood Calcium pressure Helps the Potassium Aids Tossed in immune joint salad system Manganese health ESCAROLE The Benefits Nutrients How to eat it? The most Vitamin A popular Good for skin combination and eye health Beta carotene is bean soup, but can also Copper be eaten raw in salads or Iron steamed with other veggies. Phosphorous http://www.se attle.gov/neighborhoods/ppatch/marketgardens/documents/LeafyGreen RX2.pdf http://www.everynutrient.com/health-benefits-of-arugula.html http://www.healthcentral.com/diabetes/c/1071/128792/nutritional?ic=2602 http://www.healthcentral.com/diet-exercise/c/896502/147252/benefits?ic=2602 http://www.cancer.gov/cancertopics/factsheet/diet/cruciferous-vegetables Best Things You Can Eat by David Gro tto. Da Capo Press, 2013. HealthCentral