What’s in Our Leafy Greens

A – Vitamin A

Vitamin A supports the immune system, eye health reproduction, and growth and development. Vitamin A helps your heart, lungs, and other organs work properly. In addition, studies show that people whose diet is high in Vitamin A or beta-carotene can have a lower risk of certain kinds of cancer.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

B – B Vitamins

This family of vitamins plays a unique role in keeping our bodies healthy and energized. B Vitamins help convert energy from carbohydrates to be used as fuel, assist fat cells in breaking down amino acids, and aid in transporting oxygen and energy-containing nutrients around the body.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

C – Vitamin C

Vitamin C shields the body against free radicals and supports the normal function of blood vessels. It has also been shown to aid in wound healing, assist in iron absorption, and improve neurological function.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

D – Vitamin D

Vitamin D is a nutrient your body needs for building and maintaining healthy bones. Its anti-inflammatory, antioxidant, and neuroprotective properties support immune health, muscle function, and brain cell activity.

Greens that contain: Watercress, Arugula

E – Vitamin E

Vitamin E is a nutrient critical to vision, reproduction, and your blood, brain, and skin health. Vitamin E also has antioxidant properties. Antioxidants may protect your cells from free radicals and can play a role in heart disease, cancer, and other diseases.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

F – Folate (B9)

Folate (Vitamin B-9) is important in red blood cell formation and for healthy cell growth and function. It aids in producing DNA and RNA, the body’s genetic material. Watercress contains more folate than a banana.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

G – Glucosinolates

Glucosinolates are compounds found in cruciferous vegetables and have anti-inflammatory, antidiabetic, and lipid-lowering properties. Higher intakes of these vegetables are associated with a reduced risk of cardiometabolic diseases, musculoskeletal conditions, and cancer.

Greens that contain: Watercress, Arugula, Spinach

H – Hydration

While drinking water is part of being hydrated, it isn’t enough for complete hydration. You must obtain the proper electrolytes from vitamins and compounds to stay hydrated. Nutrients in our leafy greens, like Vitamin D, Zinc, and Vitamin E, contribute to hydration.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

I – Iron

Iron is one of the best ways to help your body carry oxygen to cells, playing a significant part in the immune system process. Iron helps maintain your energy levels and builds up your immune cells, allowing them to reach full maturity and optimally perform.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

J – Joints

Vitamin D is essential for helping your body absorb calcium, and Vitamin K supports cartilage structure – keeping your bones strong. Omega-3 fatty acids help build healthy cells, including the materials that cushion your joints. All of these nutrients are found in leafy greens.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

K – Vitamin K

Vitamin K supports blood clotting and is necessary for calcium absorption to strengthen bones. It has also been shown to reduce cardiovascular disease risk and could be a key component in preventing Alzheimer’s disease.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

L – Lutein

Lutein is an antioxidant that supports eye function. It is known to improve or even prevent age-related macular disease, which is the leading cause of blindness and vision impairment.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

M – Magnesium

Magnesium is crucial in muscle function, your nervous system, and energy production. Magnesium is also a critical stabilizing nutrient for blood sugar and blood pressure and helps your body rest and recover.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

N – NATURAL Nitrates

Natural nitrates, not to be confused with added nitrates, are found in fruits and vegetables. They have healthful cardiovascular effects by opening blood vessels and acting as antioxidants and anti-inflammatory compounds.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

O – Omega 3 and Omega 6 fatty acids

Omega-3 and Omega-6 fatty acids are crucial in brain function and normal growth and development. They also benefit the heart and metabolism.

Greens that contain: Watercress, Arugula

P – PEITC

PEITC (Phenethyl isothiocyanate) is a naturally occurring isothiocyanate whose precursor, gluconasturtiin. PEITC has been shown to have chemo-preventive effects in cell and animal studies of cancer.

Greens that contain: Watercress

Q – Quick Start Your Weight Loss and Wellness

Low in calories but full of fiber, leafy greens make an excellent choice for calorie-controlled diets. The high fiber content aids in digestion and helps maintain a feeling of fullness, reducing the temptation for unhealthy snacking.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

R – Riboflavin (B2)

Riboflavin is vital for growth and red blood cell production. This antioxidant fights free radicals and repairs the damage they cause.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

S – Sodium

Sodium is an essential nutrient necessary for maintaining plasma volume, acid-base balance, nerve impulse transmission, and normal cell function.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

T – Thiamin (B1)

Thiamin is a B-complex vitamin that boosts energy. It also helps fight depression, reduces the risk of heart disease, and improves memory.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

U – Upgrading Your Immune System

A strong immune system prevents and fights off illnesses by producing, maintaining, and repairing the body’s cells and can be supported with just one serving of nutrient-packed leafy greens.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

V – Versatile

The versatility of our leafy greens is unmatched. Whether in soups, salads, sandwiches, smoothies, or stir-fries, our leafy greens bring a unique flavor to any dish.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

W – Water

The human body is made of 60% water, so the benefits of water are seemingly endless. Water helps keep a normal temperature, lubricate and cushion joints, protect your spinal cord and other sensitive tissues, get rid of waste, and much more. Stay hydrated by eating leafy greens! Watercress is 95% water, spinach is 93% water, and arugula is 92% water.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

X – X Marks the Spot for a Perfect Nutrition Score

Watercress is the only food to receive a perfect score from ANDI and the CDC. This globally known green, famous for its flavor and delicate crunch, is packed with over 50 essential nutrients. It is a superfood offering a distinctive taste.

Greens that contain: Watercress

Y – Youthful Glow

Improving discoloration, inflammation, elasticity, and hydration are key ways to keep skin healthy and to appear younger. Rather than using topical solutions that may be temporary, including nutrients in your diet like Vitamins C & E, zinc, and magnesium found in leafy greens can provide these benefits and more.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

Z – Zinc

Zinc is an essential micronutrient for total health and a robust immune system. It also helps keep infections at bay. Research shows that zinc aids every step of the immune process, from the growth and development of immune cells to their fight against upsetting agents, including bacteria, viruses, and parasites.

Greens that contain: Watercress, Arugula, Spinach, Water Spinach

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Author: Hailey Dolan is a marketing and communications professional with a passion for storytelling.