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Original source:
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Details

• Good choices will give you a salad beautiful to look at and healthful to eat.
• Darker green lettuces, like romaine, bibb and Boston, and leafy greens - like spinach, chard, collards, watercress and arugula - generally contain about twice as much folate and two to 10 times as much beta-carotene as iceberg lettuce, which has far fewer nutrients.
• These leafy greens also have higher levels of other health-promoting carotenoids, vitamin C and other substances.
• For color and taste as well as crunch, a red bell pepper, tomatoes and thinly-sliced green onions add far more nutrition and health-protective phytochemicals than the iceberg lettuce usually added for crisp texture.
• Raw spinach is a good source of vitamin A as well as lutein and other carotenoids linked to eye health.
• Both romaine and spinach are good sources of folate, a B vitamin that seems to lower the risk of at least some forms of cancer.
• A cup of Boston or bibb lettuce provides three times as much vitamin A as iceberg.
• Loose leaf lettuce is even richer in nutrients, offering six times the vitamin A of iceberg lettuce and a fair supply of vitamin C.
• In the following salad, yogurt and feta cheese supply protein and calcium, rounding out the nutritional profile.
• This spinach, red bell pepper and feta cheese salad with yogurt dressing is pleasing to the eye, the palate and your health.
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