Foundations of Nutrition: Salad greens

Question 1

Salad greens

Answer 1

• 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

Question 2

Energetics

Answer 2

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

Question 3

Seasonal eating

Answer 3

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

Question 4

Lettuce

Answer 4

• 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)

Question 5

• Watercress

Answer 5

• 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)

Question 6

Chicory

Answer 6

• 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)