10 Superfoods Healthier Than Kale

[Curt James]

10 Superfoods Healthier Than Kale

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 the 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.

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 eat the rest of your meal—is a quiet superfood, so packed with nutrients that even that one 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 Flavor 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 Nurses’ 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.

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 study in 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 suggests 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.

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. Recent research 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 anthocyanins had lower insulin resistance and better blood glucose regulation.

SUPERFOOD #2 Chinese Cabbage

Nutrition Score: 91.99

Taking the silver medal in the powerfood 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 the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal 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.

From https://www.yahoo.com/health/10-supe...031105788.html

[lksurf2]

Yeah, love my baby spinach!! I don't mind kale but I never use it. I leave it for the people who buy 10 bags and along with all the fruit they juice at home.. For a "cleanse"... That'll last 2 days ...


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[davidcua]

Will definitely implement more of them after the "christmas holidays" as well as a "semi fast". With one meal of clean food a day during 2/3 weeks.

Thanks Curt for these posts ! Very informative (will copy paste it )

[supbro!]

Anybody know how broccoli rabe measures up in comparison?

[Curt James]

Anybody know how broccoli rabe measures up in comparison?

Not sure how broccoli rabe compares to the others listed above, but it certainly gets high praise.

Broccoli Rabe

This green leafy vegetable is a great example of a food that can have a huge impact on your nutrition and overall health. It is packed with potassium, iron and calcium, dietary fiber and as well as Vitamins A, C and K. Broccoli rabe also contains lutein, which is an antioxidant that protects the retinas of your eyes from damage caused by free radicals. Broccoli Rabe is one of the most nutrient dense foods on the planet. The health benefits are numerous and include:

• Slows aging
• Stronger bones
• Decreased risk of hypertension
• Lessens inflamation
• Cancer Protection
• Alzheimer’s protection
• Stroke prevention
• Protects against birth defects

More @ http://draxe.com/top-10-superfoods-w...diet%E2%80%A8/

[Curt James]

How to choose Rapini (Broccoli Rabe): Try to find leaves with no signs of browning or dryness, and that are as "crisp" as possible. It is ok if the floret has yellow flowers in it, as these are edible.

Climate and origin: Rapini, despite having the similar looking broccoli floret, is actually a descendant of the turnip and thought to have originated in China or the Mediterranean. Growing in colder climates, rapini is now cultivated worldwide.

Taste: Rapini is bitter with a sharp taste. It is often prepared steamed with lemon or garlic.

Similar tasting produce: Mustard greens

More @ http://www.healthaliciousness.com/vegetables/rapini.php

[gorilla]

this is bullshit collard greens contain a fraction of the micro nutrients and vitamins that Kale does. I stopped reading after that one.

[Curt James]

this is bullshit collard greens contain a fraction of the micro nutrients and vitamins that Kale does. I stopped reading after that one.

Well, fwiw, collard greens just made it on the list in the 10 spot and didn't garner that spot by comparison to kale's micronutrients.

"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!"

Found this online as well:

The cholesterol-lowering ability of collard greens may be the greatest of all commonly eaten cruciferous vegetables. In a recent study, steamed collard greens outshined steamed kale, mustard greens, broccoli, Brussels sprouts, and cabbage in terms of its ability to bind bile acids in the digestive tract. When this bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body's cholesterol level. It's worth noting that steamed collards show much greater bile acid binding ability than raw collards.

We get unique health benefits from collard greens in the form of cancer protection. The cancer-preventive properties of collard greens may be largely related to 4 specific glucosinolates found in this cruciferous vegetable: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin. Each of these glucosinolates can be converted into an isothiocyanate (ITC) that helps lower our cancer risk by supporting our detox and anti-inflammatory systems.

More @ http://www.whfoods.com/genpage.php?t...spice&dbid=138

[gorilla]

Well, fwiw, collard greens just made it on the list in the 10 spot and didn't garner that spot by comparison to kale's micronutrients.

"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!"

Found this online as well:

The cholesterol-lowering ability of collard greens may be the greatest of all commonly eaten cruciferous vegetables. In a recent study, steamed collard greens outshined steamed kale, mustard greens, broccoli, Brussels sprouts, and cabbage in terms of its ability to bind bile acids in the digestive tract. When this bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body's cholesterol level. It's worth noting that steamed collards show much greater bile acid binding ability than raw collards.

We get unique health benefits from collard greens in the form of cancer protection. The cancer-preventive properties of collard greens may be largely related to 4 specific glucosinolates found in this cruciferous vegetable: glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin. Each of these glucosinolates can be converted into an isothiocyanate (ITC) that helps lower our cancer risk by supporting our detox and anti-inflammatory systems.

More @ http://www.whfoods.com/genpage.php?t...spice&dbid=138

it said it compared them based on nutrient density though.

[Curt James]

it said it compared them based on nutrient density though.

Hmm. True enough.

"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."

The article states the report was published by the CDC. You'd hope they'd know what the hell they're talking about. Otoh, it doesn't state who the researchers were, did it? Maybe they were researchers from The Collard Greens Group.

(ducks, runs, etc.)

[data4]

Cool post, thanks Curt. Huge advocate of getting a large variety of micro nutrients.

[itsallgenetics]

very interesting read for sure

[HTW]

What about the mcrib

[AnthBailes]

Interesting stuff....im off out for Dark Chocolate

[Curt James]

What about the mcrib

Not quite as healthy as chicory.