In the world of marketing, image is everything. If you’re James Franco, or Roger Federer, or Taylor Swift, your name and face can be used to sell anything from phones to watches to perfume. Even if you’re not necessarily famous for your tech-savvy, your promptness, or the way you smell.
In the food world, the biggest celebrity of all might be kale, the Shakira of salads, the Lady Gaga of leafy greens. It’s universally recognized that kale anything; kale chips, kale pesto, kale face cream instantly imparts a health halo. Even 7-Eleven is making over its image by offering kale cold pressed juices. And yes, kale has plenty of benefits, including high levels of folate, and more calcium, gram for gram than a cup of milk. (It’s head and shoulders above these items found in our Eat This, Not That! Special Report: “Health” Foods Worse for You Than a Donut.)
Still, kale’s actually not the healthiest green on the block. In fact, in a recent report published by the Centers for Disease Control that ranked 47 “powerhouse fruits and vegetables,” kale placed only 15th (with 49.07 points out of 100 for nutrient density)! Here’s a roundup of the 10 leafy green cousins that researchers say pack a greater nutritional wallop. Read ’em, eat ’em, and reap the benefits.
SUPERFOOD #10 Collard Greens
Nutrition Score: 62.49
A staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits, especially when steamed. A recent study published in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards. Incredibly, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! Of course, that won’t do you any good if you insist on serving them with ham hocks.
SUPERFOOD #9 Romaine Lettuce
Nutrition Score: 63.48
Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B, that’s proven to boost male fertility. A study published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Get the man in your life to start craving Caesar salads, and you may soon have a baby Julius on board. (Ladies, this green packs health benefits for you too! Folate also plays a role in battling depression, so change out your kale for Romaine, and while you’re at it, stock up on these other 8 Foods That Boost Your Mood.)
SUPERFOOD #8 Parsley
Nutrition Score: 65.59
Yes, that leafy garnish that sits on the side of your plate, the one they throw away after you the rest of your meal is a quiet superfood. So packed with nutrients that even that on sprig can go a long way toward meeting your daily requirement for Vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite. A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Adding herbs, like parsley, creates the sensory illusion that you’re indulging in something rich, without adding any fat or calories to your plate.
SUPERFOOD #7 Leaf Lettuce
Nutrition Score: 70.73
The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods. Two generous cups of lettuce provides 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurse’s Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week. (What other foods might you be underestimating? Find out which are in your kitchen now in our 6 Surprising Superfoods.)
SUPERFOOD #6 Chicory
Nutrition Score: 73.36
Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball. It’s one of the best dietary sources of polyphenols, powerful micronutrients that serve a role in preventing disease. A studyin the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach), so consider adding a little leafy red into your leafy greens.
SUPERFOOD #5 Spinach
Nutrition Score: 86.43
Spinach is to kale what Michael Jordan is to LeBron James. The once unrivaled king now overshadowed by the hot new thing. But like MJ, spinach has a few more championship rings than its more current rival. Primarily its position as a top source of biceps building iron. According to the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 mg of the muscle mineral, that’s more than a 6 oz hamburger patty! Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months. (It’s easy to see why spinach tops our list of the essential8 foods You Should Eat Every Day)
SUPERFOOD #4 Beet Greens
Nutrition Score: 87.08
Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for “beet salad.” A scant cup of the bitter green serves up nearly 5 grams of fiber, that’s more than you’ll find in a bowl of Quaker Oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir frys and eat to your heart’s content!
SUPERFOOD #3 Chard
Nutrition Score: 89.27
Chard, sounds like “burnt.” It’s not as fun a name to drop as say, “broccolini,” but it might be your best defense against diabetes. Recentresearch has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins, anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocynanins had lower insulin resistance and better blood glucose regulation.
SUPERFOOD #2 Chinese Cabbage
Nutrition Score: 91.99
Taking the silver medal in the power food Olympics is Chinese cabbage, also called Napa or celery cabbage. Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the fewest.
SUPERFOOD #1 Watercress
Nutrition Score: 100
The top dog, the unrivaled champion, the chairman of the cutting board, watercress may also be the closest thing yet to a true anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams, two compounds that keep skin dewy and youthful. The beauty food is also therichest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can figh cancer. Results from an eight week trialpublished in the American Joural of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.
Article written by Eat This, Not That! Published November 18, 2014
Recently I attended a physical therapy seminar focusing on core/trunk stability and was shocked to find that a young, trim, healthy looking woman, who also happened to be a physical therapist, had a very unstable core and back pain. I have also heard of situations with young girls playing very competitive soccer having weak and unstable core muscles. I was dismayed to learn that in 3-4 years, female soccer players have a high percentage of knee injuries. I now feel very strongly that soccer for females should be banned, unless something is done to stop the progression of knee injuries in young girls.
The current culture of using cell phones, tablets, video games, backpacks and other sedentary activities also contributes to poor posture, muscle weakness, muscle imbalances and early onset of arthritis, pain and nerve entrapment. What happened to all the moms and teachers who insisted on sitting up straight, and encouraged getting out and moving? I am seeing 30 year-olds with very slumped postures, having arm pain, jaw pain, neck pain, back pain and headaches.
My optometrist mentioned to me that there is a direct correlation between eye strain and poor trunk tone, strength and posture, due to lack of activity, which often affects a child’s ability to learn. It’s harder to focus the eyes when the trunk can’t stay stable for long periods of time, which is what it is supposed to do, which makes reading more difficult and, ultimately, learning becomes harder.
If this problem affects a young, relatively healthy and more active population, trunk or core instability probably affects many mature adults as well. This can contribute to balance problems, breathing difficulties, incontinence and lower energy levels.
The good news is that something can be done about it. It might take a little work to bring awareness to the muscles that are responsible for keeping us upright, but it will result in using smaller amounts of energy and decreasing degenerative changes in joints. Physical therapists are experts in observing posture and movement and can guide people in getting stronger, moving around more efficiently and decreasing wear and tear on the body. Exercise classes are great for this as well, and getting a customized program to address specific problems is one way to make sure that imbalances are corrected first. Gym classes often focus on the larger movement muscles of the trunk and don’t pay attention to the smaller and less visible postural muscles that work most of the time.
Moms used to say “stand up straight” and sometimes it turned into nagging that left emotional scars. I have to say, mom was right. Instead of rebelling against standing up straight, switch your thinking to developing a good stable core. You will have more energy, look younger, have better balance and may reduce a lot of strain on your knees and your eyes.
I focus on the topics you care about most.