Super Green Food For Health

Certain green foods offer a rich nutritional palette. "Super" green foods include arugula, kale, spinach, Swiss chard and collard greens. You can benefit from their array of nutrients, such as vitamins A, C and K; iron; and calcium. The U.S. Department of Agriculture recommends consuming 3 cups of dark greens weekly, based on a 2,000-calorie diet, to support your body's development and prevent onset of diseases. Try a variety of super greens to receive a powerhouse of nutrients.

Arugula

Arugula is a member of the mustard family and offers high nutritional quality. It has a peppery flavor and young fresh leaves. The Dole Food Company notes that the ancient Egyptians and Romans considered arugula an aphrodisiac and modern science now recognizes its many health benefits. Arugula contains a rich combination of nutrients, including vitamins A and C, calcium, folic acid, manganese and magnesium. It also contains health-boosting compounds, such as glucosinolates and phytochemicals that promote good health. This superfood has few calories and serves well raw or cooked.

Kale

Kale is a cruciferous food with a cabbagelike flavor. This superfood comes in bunches of long, dark green leaves in most supermarkets. Kale is available in many varieties and serves well in soups and stir-fries. It is among the most nutritious vegetables, with rich amounts of vitamins A, C and K and of calcium, manganese, folate, copper and dietary fiber. The nutritional quality of kale is so high that 1/2 cup of fresh, boiled kale contains 660 percent of daily values for vitamin K. Kale also contains rich amounts of chlorophyll and carotenes, such as beta-carotene and lutein.

Broccoli

Broccoli is a nutritional powerhouse and a common ingredient in many dishes. This super green has a firm stalk and soft florets that range in color. The richer-colored broccoli usually contains the most nutrient power. The nutritional content of broccoli includes vitamins A, C and K. It also features folate, dietary fiber, manganese and potassium, among many other nutrients. In addition, broccoli contains phytonutrients, plant estrogens and various carotenoids--all of which can boost your health. Whether fresh or frozen, broccoli serves well in most dishes, especially when sautéed.

Considerations

Including a variety of colorful foods in your diet is a valuable way to benefit your health. The color of fruits and vegetables often suggests the nutrients they contain. For example, orange or deep yellow foods such as sweet potatoes, carrots, apricots and peaches contain rich amounts of beta-carotene and vitamin C, whereas black or dark red foods such as black beans and kidney beans are high in iron and calcium.