All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Eggs

Fennel

Figs

Fish

Flax

LETTUCE AND OTHER SALAD GREENS

Typical serving size:

Varies per salad green

HOW THEY HARM

Food poisoning

WHAT THEY HEAL

Cancer Heart disease Weight gain A green salad is often part of a healthy dinner, and although many vegetables may be used in it, lettuce is by far the most popular ingredient
Lettuce is the second most popular vegetable sold in supermarkets, topped only by potatoes
Some types of lettuce and other salad greens contain high amounts of beta- carotene, folate, vitamin C, calcium, iron, and potassium, but the amounts vary considerably from one variety to another
In general, those with dark green or other deeply colored leaves have more beta-carotene and vitamin C than the paler varieties
Romaine lettuce, for example, has five times as much vitamin C and more beta-carotene and folate than iceberg lettuce

QUICK TIP:

Toss greens with a little bit of oil Make your salad with a variety of beta carotene-rich salad greens, like watercress, chicory, and escarole, and a little flavored vinegar, lemon juice, and oil
Oil enhances the absorption of beta- carotene, which plays an important role in preventing cancer and vision loss
Greens such as chicory, escarole, and mâché are all more nutritious than lettuce
Many people also find them more flavorful, and they are becoming more readily available
Arugula, a member of the same plant family as broccoli, cabbage, and other cruciferous vegetables, has a tangy, peppery flavor when grown during the cool spring and fall months, and a stronger, mustard-like taste if harvested during the summer
This is one of the most nutritious of all salad greens: A 2-cup serving has more calcium than most other salad greens and is a source of vitamin C, beta-carotene, iron, and folate—all for only 12 calories
Watercress, another cruciferous vegetable, is also a nutritional winner: 1 cup contains a mere 5 calories, yet it provides 15 mg of vitamin C and 45 mg of calcium

Health Benefits

Prevents cancer
Deeply colored lettuces and greens are high in bioflavonoids, plant pigments known to work with vitamin C and other antioxidants to prevent cancer-causing cell damage
Supports heart health
Vitamin C and beta-carotene in salad greens are antioxidants that can prevent oxidative damage to the heart
Aids in weight loss
Weight watchers are especially partial to salads—they are low in calories yet filling, since they are high in fiber
Unfortunately, a large green salad that contains only 50 calories can quickly become more fattening than a steak if it’s drowned in a creamy high-fat dressing
Instead of dressing, use an herb vinegar mixed with a little olive oil, a sprinkling of herbs and lemon juice, or low-fat yogurt or buttermilk combined with garlic, chopped parsley, and lemon juice

Health Risks

Food poisoning
Note that all lettuce needs to be washed, even if labeled organic
One of the biggest outbreaks of E
coli was associated with a batch of organic mixed greens from California
Packaged salad mixes should also be rinsed and the best-before date respected
Bacteria can multiply dangerously after this date

Allergies

Stuff and roll large lettuce leaves with a spring roll filling, such as snow peas and slices of peppers, leeks, and celery

Grill radicchio slices and drizzle with balsamic vinegar

Combine red leaf romaine and red onion for a ruddy Caesar salad

Buying Tip

Look for fresh, green leaves without wilting or blemishes

Storing Tips

For maximum and long-lasting freshness, first remove any brown or wilted leaves from the lettuce head
Then separate the remaining leaves and rinse them under running water, then spin them dry
Layer them between sheets of paper towel
Stored in this manner, lettuce will last up to a week

If using within 3 days, you can store lettuce and other salad greens in a plastic bag in the refrigerator