FrederickSebastian Posted September 6, 2021 Report Share Posted September 6, 2021 Hi all, Just wondering if anyone has a chart or knows which green leafy vegetables are the most nutritious... I know iceberg is no good and spinach is great but other than that I have no idea... Where does cabbage fall? I really like cabbage and want to start basing my diet on cabbage if it is, indeed, nutrient dense... Can anyone help? Much thanks. Quote Link to comment Share on other sites More sharing options...
Dean Pomerleau Posted September 6, 2021 Report Share Posted September 6, 2021 This is a pretty good list: https://www.healthline.com/nutrition/leafy-green-vegetables#TOC_TITLE_HDR_15 As for cabbage, I most eat the red variety figuring it has more phytonutients due to its color. --Dean Quote Link to comment Share on other sites More sharing options...
Dean Pomerleau Posted September 6, 2021 Report Share Posted September 6, 2021 Just for grins here is a list of the fresh greens & herbs I'll eat today and every day during the summer while my garden is producing. It is in approximate order of largest to smallest quantity consumed. The letter after each represents where it comes from: G=my Garden, F=Farm co-op I belong to, A=Aldi grocery store. Kale or collard greens (G, F) Spinach (A, F) Red leaf lettuce or Romaine (F, G) Red cabbage (F) Beet Greens or Swiss chard (F) Lemon balm (G) Mint (G) Basil (G) Thai basil (G) Red-veined sorrel (G) Sage (G) Oregano (G) Mexican tarragon (G) Cilantro (A) Lemon thyme (G) Stevia (G) --Dean Quote Link to comment Share on other sites More sharing options...
Saul Posted September 6, 2021 Report Share Posted September 6, 2021 17 hours ago, FrederickSebastian said: Hi all, Just wondering if anyone has a chart or knows which green leafy vegetables are the most nutritious... I know iceberg is no good and spinach is great but other than that I have no idea... Where does cabbage fall? I really like cabbage and want to start basing my diet on cabbage if it is, indeed, nutrient dense... Can anyone help? Much thanks. Cabbage is great, any variety! Of course, eat it raw. I eat 1-2lbs of raw Nappa cabbage every morning for breakfast, with a little unsweetened pure rice vinegar. Quote Link to comment Share on other sites More sharing options...
Mike41 Posted September 6, 2021 Report Share Posted September 6, 2021 (edited) Also consider nitric oxide, disappointingly underdiscussed on this forum, green leafy vegetable like kale, collards, turnip greens, beet greens raise levels significantly https://extension.oregonstate.edu/sites/default/files/documents/8836/asay-no-disease-handout.pdf Edited September 6, 2021 by Mike41 Quote Link to comment Share on other sites More sharing options...
Sibiriak Posted September 7, 2021 Report Share Posted September 7, 2021 6 hours ago, Mike41 said: Also consider nitric oxide, disappointingly underdiscussed on this forum, green leafy vegetable like kale, collards, turnip greens, beet greens raise levels significantly Add arugula to that list. One of my favorites. Quote Link to comment Share on other sites More sharing options...
Mechanism Posted September 7, 2021 Report Share Posted September 7, 2021 There are no more "healthiest greens" than are "nicest notes" in an orchestra. It's the portfolio or symphony that makes the diet - and the presence and amplitude of each note impacts what other notes would best compliment it. There are certainly more nutritionally dense greens and those have better supportive data or a stronger apparent effect size per calorie - typically from limited epidemiological studies which are with few exceptions the best we have for definitive outcomes. Other work also supports the concept of dietary diversity, which also can serve to dilute the bad and ensure some of the good- just as is described by modern portfolio theory around the concept of a well-balanced investment mix. Michael summarized nicely here- and the literature has not changed all that much since then: "...specific foods that have been documented in long-term, well-designed prospective epidemiological studies or clinical trials to reduce the risk or improve the outcomes in actual diseases or mortality: short-term results using unvalidated surrogate markers don't count at all, and even results with well-validated disease risk factors (glycemia, blood lipoproteins, etc) must be treated with some caution and do not meet this bar when taken in isolation. On the list: raw vegetables; leafy greens; cruciferous vegetables (broccoli, cauliflower, mustard greens, cabbage, etc); Allium vegetables (onions, garlic, etc); carrots; green vegetables; citrus (including the peel -- but eat organic and wash thoroughly); cooked tomatoes; nuts; green tea; coffee [added fall 2012]; moderate (3-10 oz/d) wine, taken with a meal." [and EVOO] Source: https://www.longecity.org/forum/topic/51743-michaels-quotidian-diet/ Quote Link to comment Share on other sites More sharing options...
mccoy Posted September 8, 2021 Report Share Posted September 8, 2021 This is a little OT, but peppers, they are very rich in vitamin C, which may be very useful if citrus fruit is not eaten regularly (they're a fundamental part of my present regime). A few other vegetables like broccoli contain vitamin C, but peppers are just replete with it. Quote Link to comment Share on other sites More sharing options...
FrederickSebastian Posted September 12, 2021 Author Report Share Posted September 12, 2021 On 9/6/2021 at 5:43 AM, Dean Pomerleau said: This is a pretty good list: https://www.healthline.com/nutrition/leafy-green-vegetables#TOC_TITLE_HDR_15 As for cabbage, I most eat the red variety figuring it has more phytonutients due to its color. --Dean Thanks, Dean... For the comment and the list!!! Now I know what to look for in the grocery store... Right now, I'm sticking to green cabbage, but would once a week be enough to have the red cabbage and reap its benefits? If not, how often would be the minimum?? I was thinking about switching my regular cabbage for red cabbage on Fridays... I'm currently doing regular cabbage on every day except Friday and Savoy cabbage on Fridays... Quote Link to comment Share on other sites More sharing options...
Dean Pomerleau Posted September 12, 2021 Report Share Posted September 12, 2021 11 minutes ago, FrederickSebastian said: I was thinking about switching my regular cabbage for red cabbage on Fridays... I'm currently doing regular cabbage on every day except Friday and Savoy Sounds like an improvement! The more variety you can work in the better. --Dean Quote Link to comment Share on other sites More sharing options...
FrederickSebastian Posted September 12, 2021 Author Report Share Posted September 12, 2021 2 minutes ago, Dean Pomerleau said: Sounds like an improvement! --Dean OK!! Quote Link to comment Share on other sites More sharing options...
drcha Posted January 7, 2023 Report Share Posted January 7, 2023 (edited) Some leafy greens sometimes forgotten are: butter lettuce, broccoli, broccolini Belgian endive, many herbs, Brussels sprouts, fiddlehead ferns, radicchio, parsley, escarole. Edited January 7, 2023 by drcha Quote Link to comment Share on other sites More sharing options...
Alex K Chen Posted January 7, 2023 Report Share Posted January 7, 2023 you ALL forgot watercress https://www.cdc.gov/pcd/issues/2014/13_0390.htm https://www.runnersworld.com/nutrition-weight-loss/a20790239/watercress-tops-ranking-of-nutrient-dense-foods/ Also green leafy vegetables are less microplastic-contaminated than cruciferous vegetables and those with deeper roots Quote Link to comment Share on other sites More sharing options...
Sthira Posted January 7, 2023 Report Share Posted January 7, 2023 On 9/12/2021 at 8:34 AM, Dean Pomerleau said: Sounds like an improvement! The more variety you can work in the better. --Dean All that healthy variety seems so healthy! Congrats, seems like if anyone is gonna live to be 9,000 years old it's probably you lol But I wonder about all of thar healthy vegan variety and the idea of feast and famine. Does the body also benefit beyond 365-days of variety-only by increasing and decreasing with the seasons? Just spitballing, of course; but it seems like during the harsh we'd be historically forced by nature to limit variety, and even to endure long periods without eating at all. Then when the wheel in the sky keeps on turning, and everything blooms brightly again, we resume the happy feasting. Quote Link to comment Share on other sites More sharing options...
Alex K Chen Posted January 7, 2023 Report Share Posted January 7, 2023 https://optimisingnutrition.com/nutrient-dense-foods/ Quote Link to comment Share on other sites More sharing options...
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