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Seven salad greens packed full of vitamins and minerals

Salad greens have the highest nutrient content when fresh from the garden
Photo by Christopher Furlong/Getty Images

Eating salad greens, other than iceberg lettuce, are a natural way of getting a good daily dose of several vitamins. Many salad greens are also rich in minerals and folic acid.

Salad greens often come pre-packaged as “mixed greens” in your local store. Less common ones can be found at specialty stores such as co-ops or at farmers markets.

Seven salad greens packed with health nutrients to consider for salads include:

Romaine lettuce
Red lettuce
Purple or Red Cabbage
Dandelion greens
Mustard greens

Romaine, red lettuce and spinach are common and mild tasting. All three are rich in Vitamin A and K. Spinach is also good source of copper, calcium and manganese. For a good source of Vitamin C and K, try purple or red cabbage on a salad.

Kale is not a common salad green on its own, but it can be an excellent addition when mixed with other salad greens. Kale can have a slightly bitter or zippy taste depending on the variety. It is an excellent source of calcium, copper, potassium and manganese. One cup of raw kale contains over 600% of the recommended daily allowance of Vitamin K, over 200% the recommended daily allowance of Vitamin A, and over 100% of the recommended daily allowance of Vitamin C

Dandelion greens are also not as common and are often perceived as zippy or slightly bitter. These greens are a good source of calcium, manganese, and Vitamins A and K. Mustard greens are often described as spicy or bitter or definitely zippy, but when mixed with milder greens they

These seven greens are just the beginning when it comes to options. There well are over fifty different edible or gourmet greens. There are also many wild greens. Foraging for wild greens can take salad eating to a whole new level. Those interested in learning more about forage greens should seek out an expert. Some state, city and county parks offer classes on wild edibles.


In the Bloomington, Indiana, all seven of these can be found at any of the Bloomingfoods Co-op locations and Sahara Mart.

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