Healthiest Most Nutritious Lettuce & Vegetables for Salads

In here, I have concentrated on those lettuces and vegetables that overall provide the most types and highest amounts of nutrition, despite how beneficial others may be in just one or two specific nutrients. At the same time, most of them are low in calories, so we are guaranteed to make-and enjoy-the healthiest, best, most nutritious salads possible.

For intensive nutrition and flavor, mix several of these lettuces together, not only to enhance the nutrients in your salads, but also your taste buds.

Further down, I have chosen several vegetables that we should mix into those lettuces to give ourselves the ultimate in nutrition and health. Nutritious, healthy, yet easy-to-make salad dressing ideas are at the very end.

Note: When you're there, be sure to read why vinegar and olive oil both are nutritious, and why there are many more ways to use olive oil than I was ever aware of.

But first, a guide to the nutrients and how they protect our bodies.

Oxidants, Antioxidants, Free Radicals & Fiber As we age, our cells continuously get damaged by the normal effects of oxidation in our tissues (a physiological process similar to iron rusting). Environmental factors such as pollution, sunlight, smoking and alcohol also lend to this oxidation, which in turn produces harmful molecules known as free radicals. These can damage our cells and lead to inflammation and cancer.

When cholesterol becomes oxidized, it turns into a sticky mass that builds up in our artery walls and forms plaque. This plaque buildup could grow enough to block the flow of blood, and if it broke off, could cause a clot that triggers a heart attack or stroke.

Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins in our body that assist in chemical reactions), which counteract the process of oxidation by neutralizing the free radicals.

Dietary Fiber (Reduction of high cholesterol & blood sugar levels, improvement & prevention of constipation, and weight loss) Fiber is vital for the health of the digestive system, and for lowering high cholesterol, which can lead to a heart disease or attack, or a stroke. It helps control blood sugar levels in diabetics, and is good for binding and removing toxins from the colon, which may reduce our risk of colon cancer. (Fiber binds to bile salts in the colon and removes them from our bodies. Our bodies then make more bile, and in that process break down cholesterol.)

Insoluble fiber (in whole grain breads and cereals) draws water into the intestines and helps maintain regularity, while soluble fiber (in oats, beans, fruits and vegetables) binds up bile acids and disposes of them.

Warning: If you don't normally eat lots of fiber, do so gradually! I've know several people who suddenly began eating high amounts of fiber-laden foods daily and suffered as a result. Ex. Several times I've eaten at least one corn-on-the-cob daily for about a week. A friend started eating sandwiches in high-fiber tortilla wraps daily. Suddenly we both ended up with excruciating stomach pains. Suspecting the cause was too much fiber, we did some research. Sure enough, our systems were not used to so much all at once.

There's a great article on "Why You Need More Fiber" in a WebMD article by Elaine Magee, MPH, RD at
http://www.webmd.com/diet/features/why-you-need-more-fiber?ecd=wnl_chl_051209&em=c2hpcmFtYXJrQGVhcnRobGluay5uZXQ

Phytonutrients are organic components found in plants. They often contain antioxidants, thereby providing substantial protection from free-radical damage to human DNA (cancer protection). They also boost our immune systems, and have anti-inflammatory, antiviral, antibacterial, and cellular repair effects, and have been linked with the prevention and treatment of diabetes and heart disease.

Phytonutrients are a good source of Vitamin A, which is essential for eye health and vision (particularly for the prevention of night blindness). Vitamin A (an antioxidant) also helps the growth, formation and strength of our bones; maintains healthy hair, skin and mucous membranes; assists in protein synthesis; and prevents and fights viral and respiratory infections. (Soybeans are considered one of the highest providers of phytonutrients.)

The phytonutrient Beta Carotene, an orange pigment, is a water-soluble antioxidant that is excellent at scavenging free radicals and fights the aging of cells. According to several studies, it also boosts our immune systems and helps ward off heart disease, cataracts and some types of cancer. Beta Carotenes include Lutein, a disease fighter in leafy and yellow vegetables, and carrots; Lycopene, in tomatoes, watermelon, red & pink grapefruit, and green tea (read invaluable information about lycopene further down, under "Vegetables to add to your Salads-Tomatoes"); and Selenium, an anti-inflammatory agent. Studies show that selenium also reduces the symptoms of angina and congestive heart failure, and may help those with arthritis.

Folate (Folic Acid/Vitamin B9) fights against anemia, heart disease, osteoporosis, some types of cancer, and generally maintains our health, vitality and wellbeing. (Actually, folate occurs naturally in leafy green vegetables, citrus fruits, and dried beans and peas, while folic acid is a supplement added to fortify other foods, but the terms are often used interchangeably.) Folate also aids in the transmission of genetic code and protein synthesis in the cells. Note: If you are pregnant or nursing, eat lots of foods that contain folate, because it fights against birth defects in fetuses, while in infants, it builds up a resistance to infection.

All B-Vitamins are fantastic. For example Niacin (B2) and Riboflavin (B3) break down fats, proteins and carbohydrates so they can be used for energy.

Vitamin C (Ascorbic acid) is rich in beta carotene, and is the primary water-soluble antioxidant in the body. It neutralizes free radicals, activates folic acid, promotes wound healing, helps us absorb iron and control cholesterol, and is necessary for the functioning of our immune systems, thereby helping to fight infections and reduce illness, increase our longevity, and improve our health overall. It is also associated with a reduced risk of death from stroke.

Calcium/Vitamin D This nutrient helps make our bones and teeth strong, helps our muscles (such as our hearts) contract and relax, and helps fight against osteoporosis and hypertension. (See broccoli further down.)

Vitamin E, an antioxidant rich in beta carotene, is fat-soluble. It protects our body tissues from being damaged by free radicals and helps reduce illnesses, helps our bodies use Vitamin K, and helps form red blood cells. It also helps prevent cancer, heart disease, liver disease, dementia and strokes, all leading to longevity.

Vitamin K Only one of its attributes is that it fights against the build-up of calcium in our artery walls, thus helping to prevent atherosclerosis and heart attacks. For its many other benefits, see Vitamin K under spinach, further down. Note: Because Vitamin K is vital for blood thinning, anyone on anticoagulants (blood-thinning drugs) should check with their doctors on what amount of Vitamin K they can safely consume.

Flavanoids, yet another antioxidant phytonutrient, aid our immune functions and protect us against allergies, are anti-inflammatory and support the production of collagen. Note: If we grill or slightly steam vegetable such as carrots or spinach, our bodies can absorb their flavanoids even more readily. Also, since the skins of many vegetables and fruits contain flavanoids, they provide even more benefits if they are not peeled.

Potassium is a mineral best know for lowering our blood pressure, but we also need it so our cells, nerves and muscles can function normally. Furthermore, it protects us against excess fluid retention and helps us metabolize carbohydrates and protein.

Omega-3 Fatty Acids (polyunsaturated fatty acids) are essential to our health, but since our bodies don't produce them, we can only get them from food. Besides other popular sources, they are in vegetables such as spinach and leafy greens, and both ground and whole flaxseeds. Omega-3 fatty acids reduce inflammation, are important for our memory and brain performance, and help reduce our risk of heart disease, cancer and arthritis. Symptoms of their deficiency can include fatigue, poor memory, dry skin, heart problems, mood swings, depression and poor circulation.

Note! After a ban on spinach due to an E coli outbreak, often transmitted by workers not washing their hands, dietitian Connie Diekman emphasized how extremely nutritious spinach is, and suggested several types of foods that could be eaten as substitutes.

Regarding organic vegetables, she said, "Organic does not ensure anything except that the produce is grown with organic pesticides and fertilizers, so people should not think of organic as 'safer' when it comes to foodborne illness." I highly suggest you read the article and her tips at:

http://news-info.wustl.edu/tips/page/normal/7882.html

The #1 Winner-Raw SPINACH Leaves: Yes, the overall healthiest, most nutritious vegetable for our salads is spinach (it isn't a lettuce or a green), because it is contains the most types of nutrients and the highest amounts of them. Although the flavanoids in spinach are more easily absorbed when the leaves are slightly steamed, you'll want to use raw ones for your salads. If you have never tried raw spinach leaves for a salad, do so! If you think the leaves are a little bitter, add salad dressing or olive oil. Or better yet, mix in one or several of the lettuces or greens I cover below.

Only carrots and parsley contain more beta carotene than spinach. Yet a study at Harvard Medical School on nutrient intake and cataracts in women concluded that spinach (rather than carrots, the greatest source of beta carotene) was most consistently associated with a lower relative risk of developing cataracts. It also concluded that other carotenoids (not necessarily beta carotene) and long-term Vitamin C supplementation may decrease the risk of cataracts severe enough to require extraction.

Spinach is also extremely high in Vitamin K (cauliflower provides the highest amount), and Vitamin A (because our bodies convert the beta carotene into that vitamin). Not only is Vitamin K crucial for healthy bone formation and maintaining bone mass, but without it, our blood wouldn't clot. Unfortunately, although we naturally produce Vitamin K, our bodies don't produce enough. In fact, that's why newborn babies in the U.S. nowadays usually are given a small amount of Vitamin K. Note: Because Vitamin K is fat-soluble (it dissolves in fat), if we add a little olive oil to spinach, we'll increase our bodies' ability to absorb it the vitamin.

In addition, spinach contains high amounts of folate which, besides my earlier description, aids in improving our memory and brain performance, and lutein, which fights diseases and aids eyesight. Due to other phytonutrients, spinach has been shown to reduce our risk of liver, gallbladder, colon, breast, cervical, and prostate cancers, besides non-Hodgkins lymphoma.

The high amount of Vitamin B6 in spinach, which gives us energy, is vital in manufacturing our brain chemicals and nerve impulse transmitters, and our formation of blood. Also due to its Vitamin B6, spinach fights against allergies and works as an antidepressant.

Besides being high in Vitamins A and E (described earlier), spinach is high in fiber, potassium, zinc and magnesium (antioxidants), zeaxanthin (for our eyes) and manganese, and has some selenium. Yet the idea that spinach is high in iron may be a myth. According to the website De-Fact-O, this misinformation resulted when scientists put a decimal point in the wrong place while typing up the conclusions of a German study in 1870.
http://www.de-fact-o.com/fact_read.php?id=2

Note: Our bodies do not readily absorb the iron and calcium in plant foods. Oxalic acid, a chemical that is highly concentrated in spinach, reduces our absorption of these two nutrients. Therefore, to improve the absorption of iron, it is recommended that spinach be eaten with foods containing Vitamin C, such as orange juice, tomatoes and citrus fruits. And to improve the absorption of calcium, simply add some vinegar. However, people who are susceptible to kidney stones should not eat too much spinach, because oxalic acid can encourage their development.

Calories per cup of spinach: Raw, chopped: 12; cooked fresh: 42; cooked, frozen or canned: 50.

ROMAINE LETTUCE/Cos is the most nutritious actual lettuce. (Because it's crunchy, Romaine is popular for Caesar salads.) Other than a few slight differences, Romaine is as nutrient-packed as Spinach, being ultra-high in phytonutrients, antioxidants, beta carotene, folate, magnesium and chromium.

Besides being exceptionally high in Vitamin A and Vitamin C, it is rated as excellent in Vitamin K, folate, fiber, manganese and chromium, very good in iron and phosphorus and potassium (a Vitamin B that helps lower our blood pressure), fiber, Vitamin B1 (thiamin), Vitamin B2 (riboflavin), and has plenty of Vitamin B3 (niacin), calcium, protein, and omega-3 fatty acids.

Romaine is superior in protecting our skin, eyes and immune system, and by helping to prevent our cholesterol from oxidizing, is good for our hearts. Yet it is extremely low in calories and salt, and has no fat or cholesterol. It also contains lutein and zeaxanthin.

One serving (6 leaves) of Romaine contains Vitamin A (45%), Protein (40%), Vitamin C (35%), iron (6%), and calcium (4%).

MACHE (mâche, pronounced ma shay) is a raw lettuce or green (not the tea) that is often referred to as Lamb's Lettuce, and it's right up there with Romaine, because it's absolutely packed with nutrition. This includes high amounts of the Vitamin B group, besides beta carotene and omega-3 fatty acids. And mache definitely has more iron than spinach.

You absolutely must try it! Use mache in a salad the same as you would any lettuce or green. It grows in rosette-shaped bunches of small leaves that look like long-handled little ladles. These leaves are quite delicious, with a sweet nutty flavor, and are good with any salad dressing, but particularly light vinaigrettes. (You can also slightly steam the leaves and eat them warm, like spinach.)

Because the leaves are so tender and delicate (they are water soluble), it is recommended that you don't wash or soak them much, or they will lose their nutrients. Also, buy only green leaves; yellow ones aren't fresh.

One bag of mache is extremely high in Vitamin A (120%), Vitamin C (50%), Iron (45%), Folic Acid (40%), Zinc (20%), Calcium (10%), and Potassium (550mg), besides 3g of dietary fiber.

It also contains Vitamin E, Vitamin K, Vitamins B1, B2, B3, B5, B6 and B9 (folates to fight fatigue, stress and depression), Phosphorus, Carotene, and some magnesium and protein.

There are only 30 calories in the whole bag, no fat or cholesterol, only 20mg. of sodium and 4g of carbohydrates (3% of that is dietary fiber).

Where to buy mache: A bag of mache generally runs around $3 and has about a two-week shelf life. In some states, mache is not yet well known, and even where it is, I suggest that if you're inquiring about mache, you ask for "mache lettuce." Although it's sporadically sold in the produce dept. at some everyday grocery stores, Trader Joe's, carries its own brand of mache year-round. To find a Trader Joe's near you, go to http://www.traderjoes.com/locations.asp After clicking on your state, you must temporarily shut off your pop-ups if they are blocked! (Don't worry, you just click on okay there, and this doesn't affect your computer once you leave their site.)

To find other stores in your state that carry mache, go to Epic Roots http://www.epicroots.com/locations/ In Minnesota, both Kowalski's and Byerly's carry the organic Earthbound brand, from California, year-round, while generally Whole Foods in St. Paul buys mache from local growers (around June) and Whole Foods in Mpls., when they can get it, buys it from around the country.

RED LEAF Lettuce: Although it does not contain as many nutrients, one and a half cups of red leaf lettuce (chopped up) is high in Vitamin A (40%), and Vitamin K. This amount also contains Vitamin C (6%), calcium (4%) and a gram of protein, besides Vitamin B6, folate, and potassium. In addition, a mere four leaves is high in antioxidants and carotenoids (beta carotene, lutein and zeaxanthin), which can decrease the risk of developing macular degeneration. Overall, red leaf lettuce helps fight osteoporosis, macular degeneration, cancer, heart disease, hypertension, Alzheimers, and weight gain. Mix it in with spinach leaves, Romaine lettuce and mache to maximize your nutrition and flavor!

BABY GREENS For sure, mix them in with your salads! Generally they provide less nutrients overall, yet they are exceedingly high in Vitamin A, very high in Vitamin C, are filled with protein and are quite tasty. Kale,Swiss chard and collard greens help our hearts due to their potassium, carotenes, soluble fiber, Vitamin B6 and folate. Due to their antioxidants and Vitamin A, kale and collard greens can also reduce our risk of glaucoma. Swiss chard is high in antioxidant phytonutrients, while kale is rich in carotenoids and contains selenium.

Nutrient-packed, Healthy Vegetables to Mix In:

BROCCOLI (a member of the cabbage family) is overall the healthiest, most nutritious vegetable we can add to our salads. Like spinach, broccoli is considered a superfood. Not only is it one of the highest sources of Vitamin Aamong vegetables and is high in Vitamin K, but it is chock full of protein, beta carotene, B-vitamins, folate, antioxidant phytonutrients, calcium, zinc and iron, and Vitamin C. (According to the U.S. Dept. of Agriculture, boiled broccoli has more Vitamin C than an orange.) Broccoli also is an outstanding source of calcium, is rich in both soluble and insoluble fiber, and has no fat or cholesterol.

Note: When you use raw broccoli in a salad, it's ideal to slightly steam it first. This helps it retain the most phytonutrients and maximize their availability.

Besides its many overall health benefits (including helping to protect us from a multitude of types of cancer), broccoli aids our livers and skin cells in detoxification. And one of the many phytonutrients in broccoli is sulforaphane, which helps our detoxification enzymes get rid of possible carcinogenics. Meanwhile, research conducted at John's Hopkins University and published in Cancer Letters indicates sulforaphane can help repair sun-damaged skin. (Sulforaphane is also in cauliflower.) Broccoli also contains more selenium than spinach.

TOMATOES (they're actually a fruit) are best known for their lycopene, the most anti-cancer carotenoid (more than beta carotene), which is twice as powerful as the antioxidant Vitamin E. Not only does lycopene lower the risk of all cancers, but research has shown that it is most effective in lowering the risk of prostrate cancer. Note: Lycopene is also found in pink and red grapefruit and watermelon.

By cooking tomatoes, we concentrate their lycopene, which helps our bodies absorb higher amounts of it, so canned tomatoes are more nutritious than raw ones. In sauces, tomatoes are pureed and seasoned. In pastes, they're very concentrated, so they have even higher amounts of nutrients such as beta carotene and iron. Lycopene is even better absorbed in salsa. But raw tomatoes are still quite nutritious in salads. And if you pour on some olive oil, this will help fight against intestinal cancer.

In addition to the thousands of phytonutrients in tomatoes, there is potassium, Vitamin A, Vitamin C, Vitamin B6, fiber, protein, niacin and riboflavin, and a good variety of minerals. And tomatoes are low in salt and calories.

Note: Several studies have shown that when we eat broccoli and tomatoes together, they are even more successful in fighting against prostate cancer.

MUSHROOMS (a legume, not a vegetable) are among the most nutritious, healthiest, best foods we can add to our salads. No matter what we do with them-whether eaten raw, stir-fried, grilled, microwaved, or lightly sautéed in olive oil (my favorite)-they either don't lose their nutrients, or depending on the variety, they still retain between 80 to 98% of them.

Mushrooms are high in caretenoids, contain potassium, folate, copper (to help produce red blood cells), riboflavin (B2; to help maintain red blood cells and give us energy), and niacin (B3; for healthy skin, and the functioning of our digestive and nervous systems, giving us energy). They naturally contain Vitamin D, and selenium and saponin are among their many antioxidants. Some studies have shown mushrooms can also help our immune systems.

They are fat-free, cholesterol-free, low in calories, and very low in sodium. Note: You can cut calories by using mushrooms instead of ground beef or other meats in dishes such as lasagna or sandwiches. Just use olive oil instead of butter if you want to sauté or cook them.

Every kind of mushroom basically has the same nutrients, but their amount of each nutrient varies. For example, a medium-sized portabella, even grilled, has as much potassium as a medium-sized banana, and great amounts of selenium, while shitakes have less potassium but more selenium. And despite being "common," white buttons not only have more protein than portabellas or shitakes, but they contain all the nutrients and antioxidants found in more expensive mushrooms.

BELL PEPPERS/Sweet Peppers are also among the most nutritious, healthiest, best vegetables to add to our salads. They contain power-packed antioxidant phytochemicals, beta carotene, folic acid, fiber, flavanoids, thiamin, and Vitamins A and B6. And due to their high amounts of Vitamin C, bell peppers protect us against cataracts. They also fight against high cholesterol and help prevent blood clots, which in turn reduces our risk of strokes and heart attacks.

RED Bell Peppers have quite higher levels of nutrients than the green. And unlike the green, they contain the phytonutrients lycopene, lutein and zeaxanthin.Besides its cancer-fighting abilities and heart protection, lutein fights against macular degeneration.

Note: The Red, Yellow and Orange varieties are sweeter than the green. All peppers start as green, but while green peppers are picked before they are ripe, the others have changed color as they ripened and were picked at various later stages. Red peppers are the most mature.

Some heart-healthy vegetables to add to salads include: Artichokes (high amounts ofprotein, fiber, antioxidant phytonutrients, beta carotene, vitamin C, B-vitamins, folate, calcium, zinc and iron). Avocados (folate, potassium, carotene, soluble fiber, and Vitamin B6). Brussel sprouts and cauliflower (high in phytonutrients).

TOP OFF YOUR SALAD with FLAXSEED: Flaxseed specializes in omega-3 fats and fiber, and is the richest source for lignan, an antioxidant that is good for our immune systems and helps prevent breast and colon cancer. Flaxseed also has plenty of vitamins and minerals, including Vitamin E and B-Vitamins, beta carotene, potassium and protein. To learn the ultimate about flaxseed's benefits, I recommend you go to http://www.gaiaresearch.co.za/flaxseed.html

HEALTHY SALAD DRESSINGS: SIMPLE, yet tasty and highly nutritious: Make Your Own!

If you're concerned about the calories associated with most bottled brands, try mixing basil or other spices in with olive oil or vinegar, or combine the olive oil and vinegar. For a tangy taste, beat some lemon juice together with olive oil. Extra virgin olive oil is high in flavanoids, the antioxidant phytonutrients that are anti-inflammatory and support the production of collagen, aid our immune functions and protect us against allergies.

Vinegar & Olive Oil:

Vinegar contains "riboflavin, Vitamin B-1 and mineral salts from the starting materials that impart vinegar with its distinct flavor," according to the Vinegar Institute. I think you'll agree that their site is quite informative: http://www.versatilevinegar.org/faqs.html

Olive Oil (rich in omega-3 fatty acids) Re: Cooking with olive oil:
Olive oil is one of the cornerstones of the Mediterranean Diet. Dr. John T. Deane notes that when any oil is heated to frying temperatures, this not only ruins its flavor, but can also decrease the amount of healthful antioxidants and create hazardous aldehydes. Yet olive oil fared the best after researchers at Ankara University, in Turkey, heated olive oil, sunflower oil and soy oil to 180 degrees C. http://www.oliveoilsource.com/oliveoildr-cancer.htm#Frying

According to Dr. Deane, we can cook and bake using olive oil, too, and he gives examples. Go to his site, and on the right, click on "Health Concerns: Storing and Cooking with Olive Oil." Also, we can even use it on our skin-click on "Skin and olive oil." http://www.oliveoilsource.com/oliveoildr.htm

ONE LAST TIP: Add some cranberries or sliced strawberries for a final healthy boost in nutrition and taste. They're two of the healthiest, most beneficial fruits. (See my article on the "Four Best Fruits") at: http://voices.yahoo.com/four-best-fruits-healthiest-nutritious-31072.html?cat=5

In conclusion, for overall health and protection, we should eat salads with a different blending of these lettuces, vegetables and legumes as often as possible, if not every day. By mixing and matching these ingredients, we will truly create the healthiest, best, most nutritious and delicious salads possible. From my home to yours, enjoy!