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This superfood has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards. Kale is more popular than ever, and it’s packed with vitamins and mineral
Nutrients in kale can also help you:
Kale Health Benefits
Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (good for blood clotting and bone building) Folate, a B vitamin that’s key for brain development Alpha-linolenic acid, an omega-3 fatty acid. (Although kale has far less omega-3 than fish, it’s another way to get some of this healthy fat into your diet.) Lutein and zeaxanthin, nutrients that give kale its deep, dark green color and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc
Their nutritional profile – and health benefits – are impressive, to say the least. All leafy greens are excellent sources of vitamin C, bone-strengthening vitamin K, folate, calcium, magnesium, and potassium. They also deliver plenty of beneficial phytochemicals including beta-carotene, lutein and flavonoids Are mixed baby greens good for you?
Spring Mix Nutrition Facts
One serving of spring mix (85g) provides 20 calories, 2g of protein, 3g of carbohydrates, and 0g of fat. Spring mix is an excellent source of vitamin A, vitamin K, and folate. The following nutrition information is provided by the USDA.1
Organic Mix Baby Salad Greens Nutrition Value
Carbs
Most of the calories in spring mix blends come from carbohydrates. However, with just 3 grams of carbs per serving (2 grams of which come from fiber), spring mix is still considered a low-carbohydrate food Spring mix is made up of non-starchy, leafy vegetables with a very low glycemic index.
Fats
Spring mix in itself contains minimal fat, but these greens are often dressed with toppings that offer fat.
Protein
Spring mix has almost as much protein as it does carbohydrates. A 3-ounce serving of spring mix provides 2 grams of protein.
Vitamins and Minerals
Spring mix is a good source of several nutrients. In 3 ounces, you get 80% of the daily value for vitamin A, 20% of manganese, 45% of vitamin K, 15% of folate, and 11% of potassium.1
Summary
Spring mix is a highly nutritious, low-calorie food that provides a high amount of vitamin A, vitamin K, folate, and manganese. It is naturally fat free and also provides fiber and some protein.
Health Benefits
Salad greens have very few calories, but lots of vitamins, minerals, and phytonutrients to support a healthy body. Since it is very low in calories but provides valuable nutrition, spring mix is considered nutrient-dense.
Promotes Bone Strength
Although calcium and vitamin D are usually the first micronutrients to come to mind for bone health, vitamin K also plays a vital role. Dark leafy greens are one of the best dietary sources of vitamin K.
Several studies have demonstrated the association between vitamin K status and bone strength.3 Getting enough calcium, vitamin D, and vitamin K (along with regular strength training) appears to provide the best protection against osteoporosis.
May Support a Healthy Pregnancy
Spring mix also provides several essential nutrients required for a healthy pregnancy. A study that enrolled 374 pregnant women from eight health centers in Ethiopia indicated that poor or inconsistent intakes of dark leafy greens, dairy, and fruit produced higher risks of adverse pregnancy outcomes, such as preterm birth, low birth weight, and stillbirth.4 It appears dark leafy greens may play a role in healthy pregnancies.
Spring mix also contains 15% of the daily recommended intake of folate. Folate has a well-established role in preventing birth defects early in pregnancy. The range of additional micronutrients in spring mix supports fetal development and healthy gestational weight gain.
Reduces Alzheimer’s Risk
A dietary pattern that includes leafy greens is associated with a lower risk of Alzheimer’s disease.5 It’s believed that higher intake of folate from leafy greens and other plant foods is protective against cognitive decline.6
When it takes the place of less healthy food choices, spring mix increases overall antioxidant intake and provides anti-inflammatory compounds that support cognitive function.
Helps Protect Vision
Age-related macular degeneration is a leading cause of vision loss. The carotenoids found in spring mix, including lutein, are known to concentrate in the retina and protect against damaging oxidation. Consuming spring mix along with a source of healthy fat (such as olives, salad dressing, or nuts) improves the bioavailability of these fat-soluble compounds for maximum absorption.7
Supports Heart Health
The consumption of leafy greens along with other vegetables has been shown to prevent atherosclerosis (hardening of the arteries), coronary heart disease, and stroke.8 Spring mix also contains fiber, which helps keep “bad” cholesterol levels down. And you’ll get 11% of your daily recommended intake of potassium in spring mix; potassium can help blood pressure from becoming elevated. Additional nutrients in spring mix, like vitamin A and vitamin C, have antioxidant effects that protect against cardiovascular damage over time. Including leafy greens, along with a range of colorful fruits and vegetables, in your diet can help keep your heart healthy.
It is also known as Tuscan kale, Italian kale, dinosaur kale, kale, flat back kale, palm tree kale, or black Tuscan palm Lacinato kale is “great cooked and raw for salads, but it has thinner leaves so it’s easier to eat than other kale sorts, which are tougher, “Flavor: More delicate with a slightly sweet nuttiness and less bitterness than curly leaf kale.
Health Benefits
A single cup of raw kale (about 67 grams or 2.4 ounces) contains
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