Santa Barbara
66° F
Clear
Clear
Santa Maria
58° F
Clear
Clear
San Luis Obispo
59° F
Scattered Clouds
Scattered Clouds
Ventura
62° F
Clear
Clear

Can lettuce benefit your teeth?

Published On: May 07 2013 03:56:43 PM CDT
Contaminated - Lettuce

iStock

14. Lettuce

By Pure Matters

If the only leafy green vegetable you're familiar with is iceberg lettuce, you don't know what you're missing. There's a world of greens available that offers you more nutrients than iceberg.

Greens are quite versatile vegetables. They are easy to prepare and can be boiled or steamed -- or even eaten raw. They can be part of a crisp salad or a hearty soup. Greens are tasty and full of vitamins and nutrients too. Here's a list of some important nutrients you get from leafy greens:

  • Calcium. Calcium builds strong bones and teeth. This is especially important in preventing osteoporosis, a disease that weakens bones and can lead to fractures.
  • Fiber. Fiber may help prevent some types of cancer.
  • Vitamin C. These vitamins are called antioxidants. Antioxidants may help prevent cancer and heart disease.
  • Beta-carotene. This substance is made into vitamin A in the body, and plays an important role in vision, bone growth, reproduction, and cell growth.
  • Phytochemicals. These chemicals are found in plants, especially dark green ones. Research shows that certain phytochemicals may help prevent some cancers and heart disease

A greens guide

Before you eat any greens, it's important to wash them in cool water. Then dry them in a salad spinner, or shake them gently in a colander.

You can find many different greens at your local supermarket or at a farm stand. Keep in mind that the fresher greens are, the better they taste. Look for crisp leaves. Here is a guide to help you get started.

  • Arugula. With its spicy taste, arugula livens up any salad. Serve raw on sandwiches or burritos. Or saute it in a small amount of olive oil for five seconds -- any longer and arugula loses its flavor. Then toss it with some cooked pasta.
  • Beet greens. Cut off the beets and the stems of this slightly sweet green. Steam the greens until tender.
  • Bok choy. This celery-like vegetable is mild in flavor and big on crunch. Stir-fry it with Asian flavorings, such as soy or hoisin sauce.
  • Broccoli rabe (also called broccoli raab and rapini). Italians saute this form of broccoli in olive oil with garlic. You may want to steam it first to remove some of its bitter taste.
  • Collard greens. Collard greens have thick, tough leaves, so they need to be cooked longer than most greens to become tender. You should boil them for about 15 minutes. Collard greens are high in calcium and are delicious -- as a side dish or in stews.
  • Dandelion greens. Before they sprout those familiar bright yellow flowers, dandelion greens make great eating. Add young greens to salads. Saute older ones in a little olive oil with some minced garlic, and serve as a side dish.
  • Kale. It's best to steam kale for five minutes, because it has a bitter flavor. Then quickly saute it with olive oil and vinegar. Kale tastes especially good in tomato-based soups and stews. Kale has especially high levels of antioxidants.
  • Mustard greens. The best thing about mustard greens is that they do not lose their spicy flavor when cooked. They are a great accent to stir-fry dishes and go well with strong flavors such as vinegar and ginger.
  • Swiss chard. Swiss chard comes in two kinds: red and white. Red has a stronger flavor. Both types are high in vitamins A and C. Wash chard especially well, because it traps dirt in its leaves. Steamed or sauteed, it gives any meal extra nutrition and flavor.

Quick cooking

Be careful not to overcook greens; you'll get fewer nutrients if you do. Greens are done when they are barely tender. Most greens cook in 5 to 15 minutes, depending on the toughness of the leaves.

On your next trip to the grocery store, be adventurous in the produce aisle. You might find a green you don't like, but chances are you'll also discover some tasty ones. Experiment with the greens you like. Add them to rice or risotto dishes, or toss them with spaghetti. Or, use them to top homemade pizza. There's no wrong way to eat them, and you can't beat the nutritional rewards.

Source: http://resources.purematters.com/diet-nutrition/healthy-eating/lettuce-is-just-the-tip-of-the-iceberg

Comments

The views expressed are not those of this company or its affiliated companies. Please note by clicking on "Post" you acknowledge that you have read the Terms Of Service and the comment you are posting is in compliance with such terms. 
blog comments powered by Disqus
  • fatal_accident_investigation

    Extensive Investigation into Triple Fatal Accident

    An extensive investigation is underway to determine the cause of death in a triple fatal rollover accident Monday morning in Santa Barbara.

  • Triple Fatal Auto Accident on Highway

    3 Dead In Early Morning Accident, Driver Arrested For DUI

    The 101 southbound through Santa Barbara reopened just before 12:30 Monday afternoon as authorities investigate what they say was a deadly two car DUI accident.

  • girl_child_coughing_sick_whooping_cough

    Contagious Diseases Making a Comeback in California

    Deadly diseases that were a thing of the past are making a comeback in California.

  • fuzion_store_business_santa_barbara

    UCSB Group Boycotts Business For Promoting Deltopia

    A UCSB student group is boycotting a local business for creating the Deltopia Facebook page, which they said brought in thousands of outsiders to the small college town.

  • Witnesses to Fatal Crash

    Eyewitnesses See Triple Fatal Crash from Roadside Camp

    A homeless couple watching the freeway from their campsite in Santa Barbara this morning, witnessed the triple fatal accident that took the lives of two teens and a young man.

  • Triple Fatal Auto Accident on Highway

    DUI Driver in Fatal Early Morning Accident Ordered to Detox Program in 1995

    The Santa Barbara woman arrested for DUI in the early morning accident that left three people dead early Monday morning has a lengthy court record out of Ventura County. Kimberly Kreis, 52, was ordered to serve 30 days in a detox program as far back as 1995.

    The car that Kreis was driving crashed into a disabled Mazda near the Castillo off-ramp of the southbound 101 freeway in Santa Barbara. Two 17 year old North Torrance High School students were killed in the accident- Jessica Leffew and Danielle Murillo. 20 year old Brian Lopez also died in the wreck. The driver of the Mazda, Eric August, is hospitalized in critical condition.

    A NewsChannel 3 investigation found records out of Ventrua County that appear to show that Greis has at least one prior conviction involving drugs and or alcohol, and in 1995 she was ordered to serve 30 days in a Cottage Hospital detox program.

    CHP investigators are still trying to piece together why the Mazda veered right into a guardrail, causing it to flip onto it's roof before coming to rest in the middle of the southbound freeway, which set into motion the deadly accident.

    CHP Officer Jonathan Guiterrez, said "A lot of things could have happened, He could have fallen asleep. We just don't know at this point."

  • Larry Lee Cal Poly Coach

    Cal Poly Baseball Earns No. 1 National Ranking

    The Mustangs achieved the school's second No. 1 national ranking in Division I as Collegiate Baseball Newspaper has placed Cal Poly atop its Top 30.

  • Parents of Mallory Dies Sue Congresswoman, Her Former Aide, and U.S. Government

    The parents of a young Santa Barbara woman killed in a high profile, DUI case are suing Congresswoman Lois Capps, her former aide Raymond Morua, and the U-S government in federal court.

  • Lupita Nyong'o

    REUTERS/Danny Moloshok

    People's 'World's Most Beautiful' list 2014

    People magazine recently named Lupita Nyong'o its "World's Most Beautiful" for 2014. See which other ladies earned a coveted spot on the annual list.

  • Slideshow: Extensive Investigation into Triple Fatal Accident

    An extensive investigation is underway to determine the cause of death in a triple fatal rollover accident Monday morning in Santa Barbara.