Leafy Greens for the Win

Green-hued vegetables are produce champs. Pick a green, any green – including our leafy friends – and you have winners in both flavor and nutrition. Much of their nutrition cred comes from the green pigmentation, which is derived in large part from the chlorophylls found in their leaves. Chlorophylls absorb sunlight and turn it into energy your cells can use for various health-helping functions.

Scientists used to believe we could not absorb the different types of chlorophylls in plants, but recent studies find we do, and that's big news. Research shows chlorophylls can act as antioxidants, anticarcinogens, anti-inflammatories, detoxifiers and cell protectors. They can help healthy cells stay healthy while supporting processes that fend off damage and disease.

Lettuces contain several vitamins and minerals. Those highest in concentration are vitamins C, K and folate. And, to amplify the good, we may get a bonus amount of nutrition. Chlorophyll appears to be a source of vitamins C, K and folate plus magnesium, potassium, calcium and iron. Rich green lettuces are good sources of several carotenes, too. Beta-carotene, with its antioxidant properties, leads the pack. Lutein and zeaxanthin run a close second and are vital to healthy eyes, potentially helping delay age-related vision problems such as cataracts and macular degeneration. Greens are also a treasure trove of dozens of different phytonutrients with health-promoting properties.

Though supplements exist for chlorophyll and other nutrients found in lettuces, no supplements completely capture all the nutrients in leafy greens. Eating them is best. Research shows that a synergy exists between lettuce's nutrients, including chlorophyll, suggesting that their "active" nature is more influential and impactful together rather than individually. In short, the whole is greater than the sum of its parts.
 

• Many of the nutrients in lettuces are fat-soluble, meaning they need a bit of fat at a meal to maximize their absorption in your body. Enjoy them with an oil-based dressing or another healthful fat source, such as nuts, seeds or fish.
   
• Before storing head lettuce, remove the lettuce from its bag. Discard any damaged or wilted leaves. Loosely wrap the head of lettuce in a moist paper towel and store it in a clean plastic bag, leaving the top slightly open. Store them carefully in your crisper, washing and drying the leaves as you use them.
   
• Even if the container says the greens have been washed, the safest practice is to wash boxed or bagged lettuce again. Rinse leaves in a colander and run them through a salad spinner or pat dry to remove excess moisture. Roll the leaves in a dry paper towel and place them in a clean plastic bag, or line the bottom of a clean storage container with a dry paper towel and place the greens on top. Leave an opening in the bag or loosely cover the container to allow air to circulate. Store the bag or container in your vegetable crisper.

Lettuces were first recognized in and around the Mediterranean region – apropos, given that the Mediterranean diet is consistently tapped as the world's healthiest diet. Go green! It's an integral part of being "Med fed."