Produce
Arugula is somewhat the underdog of the cruciferous family. No one knows its potential until they try it out. Its health benefits may include weight loss, reduced risk of cancer, healthy bones, and improved eyesight. This plant has antioxidant properties and is also good for the skin. It also helps in boosting the brain, improving metabolic functions, mineral absorption, and boosting the immune system
Arugula is rich in vitamin K, which helps to prevent osteoporosis and inflammatory disease. Like other cruciferous veggies (i.e., broccoli and brussels sprouts), it has glucosinolates, which may protect against certain cancers. It’s tasty in salads or sautéed
Arugula
Kale (multi variety; red, blue, curly, dragon)
Kale is a leafy green cultivar of the Brassica oleracea species, which also includes broccoli, cauliflower, savoy, kohlrabi, Brussels sprouts, cabbage, and collard greens. While many people think of these vegetables as different species, with different flavors and culinary applications, they are actually all the same species, broken down into seven major cultivar groups.
When you add kale to your diet, you will be benefiting from a huge amount of vitamin K (more than 684% of the daily recommendation in 1 cup of raw kale), as well as significant amounts of vitamin A, vitamin C, copper, and manganese. Additionally, there are decent levels of potassium, calcium, iron, dietary fiber, vitamin B6, omega-3 fatty acids, magnesium, thiamin, niacin, folate, and phosphorus. There are also some powerful antioxidants found in kale, namely lutein and zeaxanthin, as well as kaempferol and quercetin. [4]
Finally, a single cup of this vegetable only has 36 calories but provides a notable amount of protein. Overall, the nutritional density of kale is extremely beneficial for a healthy diet.
The health benefits of Swiss chard are amazing and may include the ability to regulate blood sugar levels, prevent various types of cancer, improve digestion, boost the immune system, reduce fever, and combat inflammation. It may also help lower blood pressure, prevent heart diseases, increase bone strength, detoxify the body, and strengthen the functioning of the brain.
Swiss chard is usually eaten raw in salads, cooked, or sauteed. The bitterness of the raw leaves dissipates when cooked, leaving a soft, delicious flavor, more subtle than spinach.
The many health benefits attributed to chard are due to its impressive list of vitamins, nutrients, and organic compounds, which include vitamin K, vitamin C, and vitamin A, as well as vitamin E, riboflavin, and vitamin B6. In terms of minerals, Swiss chard has a wealth of magnesium, manganese, potassium, iron, sodium, and copper. Furthermore, in addition to dietary fiber, chard has a significant amount of polyphenolic antioxidants, phytonutrients, and enzymes that are unique and highly beneficial to your health.
Loose Leaf Lettuce, Red & Green (mix variety)
Both are rich in vitamins A and K; green leaf is higher in vitamin C. Red leaf lettuce gets its color from the flavonoid antioxidant anthocyanin, which may help to lower levels of LDL (bad) cholesterol.
