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
2
Q
Energetics
A
- Cool
- Hydrating
- Detoxifying
- The bitter taste stimulates digestive juice secretion (eat at the start of a meal to a digestion)
3
Q
Seasonal eating
A
- Leafy greens grow in spring and summer– ideal for balancing heat, detoxifying and reducing inflammation
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)
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)
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)