Farmer’s Markets are open and people are enjoying the fresh harvested local food! Greens are such an important part of our diets and better yet they are so tasty when fresh. Take a look at how many nutrients and therapeutic properties you can find in each. My next post will be on Edible Wild Weeds. Eating at least 1 cup of greens a day will keep you feeling and looking great.

Here are the facts:

Arugula is very low in calories. It has valuable phytochemicals, anti-oxidants, vitamins and minerals that benefit health. The phytochemicals counter carcinogenic effects of estrogen and have cytotoxic effects on cancer cells. Arugula has anti-bacterial, anti-viral properties and contain folic acid. Vitamin A in arugula help protect skin, lung and oral cancers. The Vitamin B is good for keeping healthy enzymatic and metabolic functions. Vitamin C is a powerful anti-oxidant and Vitamin K promotes bone strength and heals the brain.

Basil contains a variety of healthy minerals, is an anti-oxidant, anti-inflammatory and anti-bacterial. Basil is very low in calories and has no cholesterol, though it is rich in nutrients, minerals and vitamins. Basil contains vitamin A which provides oxygen to cells, helps vision, skin, lungs and oral cavity cancers. The carotenoids help age related diseases and vitamin K is beneficial for bones and blood. Basil is a great source of iron. Basil is good for intestinal parasites, acne, fighting infections and is an immune system stimulant.

Beet greens are low in calories, low in fat and have no cholesterol. They do have beneficial minerals, vitamins, anti-oxidants and are anti-cancer. The phytochemicals help protect the blood and keep it healthy. It contains vitamin A which protects skin, lungs, eyes and oral cavity from cancer. Vitamin K for healthy bones and brain. Vitamin C is an anti-oxidant and B vitamins helps metabolic and enzymatic functions. Beet greens are rich in minerals like magnesium, copper, calcium, sodium, potassium, iron, magnesium and phosphorus.

Bok Choy has few calories and has vital phytonutrients, vitamins, minerals and anti-oxidants. It contains vitamin C which is an anti-oxidant, vitamin A, B vitamins and vitamin K. Bok Choy is a moderate source of minerals like calcium, phosphorus, potassium, manganese, iron and magnesium. Bok Choy facilitates calorie burn. Bok Choy fights cancer and speeds estrogen metabolism.

Broccoli is low in calories and rich in minerals, vitamins and anti-oxidants. The phytonutrients helps protect against cancer cells. Broccoli contains vitamin C which is an anti-oxidant and immune regulator. There is also vitamin A which is good for eyes, oral cavity and skin. Broccoli has folic acid, vitamin K, B vitamins and omega-3 fatty acids. Broccoli is a great source of minerals like calcium,manganese, iron, magnesium, selenium, zinc and phosphorus. Helps fight cancer, speeds estrogen removal, is antiviral and regulates insulin and blood sugar.

Cabbage is very nutritious and low in calories. Cabbage has phytochemicals that are anti-oxidants and help the blood and cancer cells. There is a great source of vitamin C and B vitamins. The minerals help protect the body, cells and blood. The vitamin K is great for the bones and brain. It fights cancer and speeds estrogen metabolism.

Celery is an excellent source of Vitamin B 1, 2 & 6 & Vitamin C. It’s a great source of potassium, folate, calcium, magnesium, iron, phosphorus, sodium and amino acids. Most of the nutrients in celery hold up well during cooking. Celery is also known to lower blood pressure, is a mild diuretic and contains anticancer properties.

Chard has Vitamin A, B6, C, E & K and riboflavin as well as magnesium, manganese, potassium, iron, sodium and copper. Chard also has a significant amount of polyphenolic antioxidants, phytonutrients and enzymes. Chard regulates blood sugar, prevents cancer, helps digestion, immune booster, reduces fever and inflammation, lowers blood pressure, prevents heart disease, strengthens and develops bones, detoxes the body and strengthens brain function.

Cilantro has very low calories, no cholesterol, is an antioxidant, has essential oils, vitamins, and is a dietary fiber. Cilantro has potassium, calcium, manganese, iron & magnesium. It also has Vitamins A, B6, C & K, folic acid, riboflavin, niacin & beta carotene. Cilantro is an anti-septic, analgesic, aphrodisiac and antispasmodic. It helps digestion, is anti-inflammatory and helps lower blood sugar.

Collards are low in calories, have no cholesterol, are rich in phytonutrients with potent anticancer properties and are an antioxidant. Collards have Vitamins A, B complexes & K and folates. Collards have iron, calcium, copper, manganese, selenium and zinc. Are not recommended for people with kidney stones. 

Dandelion greens are known to have antioxidant, disease preventing and health promoting properties. Dandelion is a laxative and controls cholesterol. It contains Vitamins A, B6, C, E & K and potassium, calcium, manganese, iron & magnesium.

Kale is a good source of protein, fiber, vitamins and minerals. Kale has Vitamins A, B, C and K. It has omega-3 fatty acid, nutrients and minerals like phosphorus, potassium, calcium and zinc. Kale has anti-cancer properties, is an antioxidant and regulates estrogen.

Lettuce is an antioxidant and controls heart rate and blood pressure. It has Vitamins A, B complex, C, K and minerals like iron, calcium, magnesium and potassium. Lettuce helps protect from osteoporosis, anemia, cardiovascular disease and cancer.

Mint is an antioxidant, antispasmodic, disease preventing and has health promoting properties. It helps control cholesterol, blood pressure, digestion and is a local pain killer. It has potassium, calcium, iron, manganese and magnesium and is rich in Vitamins A, B complex, C, E and K.

Mustard greens contain nutrients, vitamins & minerals. Great source of Vitamins A, B complex, C & K. It has calcium, iron, manganese, selenium, zinc, potassium & magnesium. Mustard greens prevent arthritis, osteoporosis, anemia, cardiovascular diseases, asthma, and colon and prostate cancer.

Nettles are a natural multivitamin with antioxidant properties, containing Vitamins A, B complex, C, E, F, K & P. There are many healthy minerals like zinc, iron, magnesium, copper, selenium, potassium and calcium just to name a few. Nettles are filled with nutrients: 22% protein, 4% fats, 37% non-nitrogen extracts and 9-21% fiber. Helps with arthritis, asthma, bronchitis, bursitis, MS, PMS, kidney stones and sciatica.

Parsley has zero cholesterol and fat but is rich in vitamins, antioxidants, minerals and fiber. Parsley has potassium, calcium, manganese, iron and magnesium. Also Vitamins A, B complex, C, E & K. Parsley is a diuretic, helps high blood pressure, pms and has many anticancer properties.

Spinach is a good source of Vitamins A, B2, C, K and folic acid. It also is rich in manganese, magnesium & iron. Spinach restores energy, increases vitality, improves quality of blood and has anticancer properties.

Turnip greens are highly nutritious with anticancer & antioxidant properties, vitamins and minerals. It is rich in Vitamins A, B complex, C & K as well as magnesium, copper, calcium, sodium, potassium, iron, manganese and phosphorus. Turnip greens protect from vitamin A deficiency, osteoporosis, anemia, cardiovascular diseases and colon cancer.

Watercress has phytonutrients that are health promoting and disease preventing properties. It contains Vitamins A, B complex, C & K and copper, calcium, potassium, magnesium, manganese and phosphorus. Watercress boosts immunity, has antioxidant properties, promotes bone health, help’s treat Alzheimer’s disease, protects from cancer and helps regulate heart rate and blood pressure.

So get out your salad bowels and recipes and don’t forget to get creative and add some color.

Much love.