Get the most bang for your bite! Learn how to select the most nutrient-dense greens with these 3 easy tips:

1. Choose red, purple, and dark green leaves. The more vibrant the color, the more nutrition it is going to have. Red, purple and reddish brown greens, such as red leaf lettuce and purple/red kale, are packed full of phytochemicals, notably anthocyanins. Anthocyanins are powerful antioxidants that have anti-cancer and memory enhancing effects. Then of course greens that are dark green, such as kale, spinach, and chard, are super nutrient-dense. Dark greens are rich in the phytonutrient, lutein, which protects eye health and calms inflammation.
2. Look for is the arrangement of the leaves on a lettuce plant. Plants with loose and open leaves (like spinach and loose-leaf varieties) tend to have a higher phytonutrient content. Whereas when a lettuce plant has leaves tightly wrapped (nappa cabbage, iceberg, romaine) the phytonutrient content tends to be lower. This is because when plants are open and exposed to the sun they need to produce more antioxidants to protect themselves from direct sunlight. Plants have to essentially make their own botanical sunscreen- these are antioxidants that block the harmful effects of UV light. And when we eat these leaves, we absorb these beneficial compounds. The plant’s protection becomes our protection.
3. The more bitter, the better. Many phytonutrients and minerals (like calcium) taste bitter. So the more bitter tasting, the better. Greens that are particularly bitter include arugula, kale, chard, and dandelion greens. But how do you cut the bitterness so that you can thoroughly enjoy that arugula salad? Fat (avocado) and sweetness (touch of maple syrup in salad dressing) can neutralize the bitter taste.

What about bagged salads?

I’m all about taking short-cuts when possible and bagged salads can be a convenient way to eat more greens. Bags of mixed greens have more phytonutrients than salads made from iceberg or romaine. Choose the one with the most color and the freshest. If there is some discoloration (limp or yellow) it may be getting past its prime, and freshness can also influence nutritional benefits.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.