Foundations of Nutrition: Salad greens Flashcards

1
Q

Salad greens

A
  • Lettuce
  • Rocket
  • Watercress
  • Chicory
  • Endive
  • Cress
  • Dandelion
    Benefits:
  • Vitamin C, K, Carotenoids, Folate, Minerals, Fibre
  • Chlorophyll – alkalizing, blood building, anti-cancer, gut healing, cleansing
    Folate (vitamin B9) = from the word ‘foliage’
    Dandelion leaves a diuretic – use the fluid retention and hypertension- 3 fresh leaves per person in a salad
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2
Q

Energetics

A
  • Cool
  • Hydrating
  • Detoxifying
  • The bitter taste stimulates digestive juice secretion (eat at the start of a meal to a digestion)
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3
Q

Seasonal eating

A
  • Leafy greens grow in spring and summer– ideal for balancing heat, detoxifying and reducing inflammation
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4
Q

Lettuce

A
  • Vitamin A
  • Vitamin B1, B2, B3, B5, B6
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Calcium
  • Iron
  • Manganese
  • Phosphorus
  • Potassium
  • Zinc
  • Beta-carotene
  • Lutein
    Uses:
  • Eye and skin health (vitamin A)
  • Bone health (Vitamin K)
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5
Q
  • Watercress
A
  • Vitamin A
  • Vitamin B1, B2, B3, B5, B6
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Calcium
  • Iron
  • Manganese
  • Glucosinolates
  • Alpha beta carotene
  • Lutein
  • Uses:
  • Support digestion (bitter)
  • Cancer prevention (antioxidants)
  • Bone health (calcium, vitamin K)
  • Immunity (vitamins C, antioxidant)
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6
Q

Chicory

A
  • Vitamin A
  • Vitamin B1, B2, B3, B6
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Calcium
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Potassium
  • Carotenes
  • Polyphenols
  • Inulin (a prebiotic)
    Uses:
  • Supporting the microbiome (inulin)
  • Anti-inflammatory (polyphenols)
  • Digestive health and blood glucose regulation (fibre)
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