Six Leafy Greens That Are Healthier Than Kale

by Nick Meyer

Nowadays kale is so popular that there are people walking around with t-shirts bearing its name, resembling that of a famous Ivy League college (that would be Yale in case you’re wondering).

The dark leafy green that no one wanted is now showing up in everything from smoothies to salad recipes to kale chips.

In just a few short years, it’s gone from an afterthought to one of the biggest symbols of the organic food movement, and there’s no denying it’s spot as one of the healthiest overall foods out there.

But if you’re like me you probably gotten, well, a little bit tired of it. Just because it’s cheap and ridiculously healthy doesn’t mean we need to eat it every day, especially when there are so many more interesting things to throw in our salads.

And contrary to popular belief, kale isn’t the be-all, end-all of leafy greens when it comes to being the healthiest — there are actually plenty of similar greens (with more flavor in my humble opinion) to try that are more nutritionally dense, and sometimes by a big margin.


Rainbow chard, shown here, is more nutritionally dense than kale according to one recent study.(Image Credit)

Six Foods That Have More Nutrients Per Ounce than Kale

Kale is still a wonderful value at as little as $1.99 for a bunch even in the organic section. But can you really call it the #1 superfood among greens?

Not according to the 2014 CDC study ‘Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach.’

It ranked produce on a scale of 1-100 to find out which foods were the most nutritious.Kale checked in at a  respectable nutrient density score of 49.07.

But the following greens have it beat:

1. Chicory- Resembling the dandelion green, this unheralded veggie can be added to salads. It checked in with a nutrient density score of 73.36. It has a nice profile ofVitamins A, C, and E among others.

2. Spinach- Long thought to have less nutrients than kale, spinach actually scored far better with a total of 86.43.

It’s a great source of Vitamin K, Vitamin A (in the form of carotenoids), manganese, folateand more.

3. Beet Green- Think you should throw these away? Think again!

They scored a whopping 87.27 in the study. Add these to your diet for added Vitamin A, K and lutein/zeaxanthin (for vision health).

Don’t forget to eat the greens on top of the beet as well. (Image Credit)

4. Chard- Also known as Swiss chard, this cousin of collard greens came in at 89.27. It’s a great change-of-pace to kale and a wonderful source of Vitamins A, K, and the important mineral magnesium.

5. Chinese Cabbage- Most people know this veggie as bok choy but few actually buy it. That’s a big mistake!

Bok choy scored a 91.99 on the nutrient density scale and is rich in silica for great hair, skin and nails as well as Vitamins A, B and K.

6. Watercress- A great source of magnesium, folate, pantothenic acid and many different vitamins and minerals, watercress comes in at #1 with a perfect score of 100.

It’s so easy to pass up in the grocery store and so hard to find that we don’t see it passing kale in terms of its reputation for being a top health food any time soon.

But that doesn’t mean you shouldn’t pass up a chance to add it to your shopping cart if you get the chance…your body will thank you!

http://truththeory.com/2015/04/16/six-leafy-greens-that-are-healthier-than-kale/

4 Surprising Pre-Workout Foods

We all have our go-to pre-race foods, from a simple bowl of oatmeal to a peanut butter and banana sandwich. But those meals can be a little too filling right before boot camp. That’s where these surprising foods and drinks can help when you’re pressed for time. Read on to find out which foods you should eat to ensure an all-star workout at the gym.

Watermelon Juice
Forget Gatorade—researchers suspect that an amino acid called L-citrulline found in watermelon can provide relief to sore muscles after an intense workout. A study published earlier this year found that athletes reported less muscle soreness on days they drank watermelon juice. The same has been found of drinking cherry juice, which contains anti-inflammatory antioxidants.

Chicken Noodle Soup
Some runners take salt tabs when running in the heat to prevent muscle cramping, but salty food works too, according to a study published in the International Journal of Sport Nutrition and Exercise Metabolism. Researchers found that men who ate chicken noodle soup containing 1,362 milligrams of sodium before cycling in the heat retained more water and thus stayed hydrated during their workout. But note: The average recommended sodium intake is 2,300 milligrams per day.

Coffee
That afternoon cup of joe may not be such a bad idea, especially if you plan on hitting the gym after work. A 1992 study published in the British Journal of Sports Science found that runners who drank a small amount of coffee before running 1,500 meters on the treadmill ran 4.2 seconds faster than those who took a placebo. The coffee drinkers also experienced enhanced oxygen intake.

Watercress
The leafy green that’s often just used as a garnish has some surprising muscle relief powers, too. The antioxidant-rich watercress has been proven to prevent DNA damage caused by high-intensity exercise. A British Journal of Nutrition study also found that eating watercress two hours before a workout provides the same benefits as consuming it for eight weeks.
http://www.healthdigezt.com/4-surprising-pre-workout-foods/