Which leafy greens are the healthiest, for us & the planet?

Salad, the meal we know we should love, but often just tolerate, is typically made up of a variety of leafy greens. Although they are packed full of micronutrients, only 26% of adults consume leafy greens on any given day (2018). For those who do take advantage of their health benefits, leafy greens also have a low environmental footprint, especially since domestic production meets the majority of the demand. But, it still leaves us wondering: which leafy green is not only great for our bodies but also good for the planet? We need to know!

In today’s issue:

• Health: Fuel for improved health

• History: The “melting pot” extended to salads

• Industry: Where does your favorite leafy green come from?

• Early Adopters: Arugawhat?!

HEALTH

Fuel for improved health

Eating leafy greens keeps your heart healthy, your digestion smooth and immune system strong. Regularly consuming a broad spectrum of these leafy greens provides the best outcome, as different varieties offer unique health benefits.

Among 14 popular leafy greens, the 6 most commonly consumed raw, rank in the top 3 for 12 essential micronutrients:

While most leafy greens are typically consumed raw, a fair few are commonly cooked. The method of steaming leafy greens helps preserve nutrients, especially because water-solute vitamins, like Vitamin C & B vitamins, can’t leach out if sautéed. Additionally, cooking breaks down the bitter compounds distinct to nutrient-rich greens, making them more palatable.

Among the same 14 leafy greens, the 5 most commonly cooked varieties rank in the top 3 for 16 micronutrients:

Why is “Organic” so important for leafy greens?

Leafy greens are more vulnerable to pesticide absorption than many other crops due to their large, thin leaves, which easily collect and absorb chemicals. Unlike heartier produce, pesticides can penetrate deep into their tissue, making them harder to wash away. Additionally, because leafy greens grow closer to the ground—unlike taller crops like tomatoes or peppers— they are more exposed to soil and waterborne pesticides, increasing the risk of contamination. Choosing organic can reduce exposure to synthetic chemicals, commonly used in conventional farming.

HISTORY

The “melting pot” extended to salads

Leafy greens are found worldwide, but their origins are deeply rooted in specific regions. Many were first cultivated by powerful empires like the Romans, Persian & Egyptians, who spread them across vast trade networks, expanding their reach and influence.

Mediterranean Origins:

• Cabbage – Turkey, 2000 BCE

• Swiss Chard – Italy & Greece, 2000 BCE

• Collard Greens – Italy & Greece, 2000 BCE

• Arugula – Italy & Greece, 500 AD

• Kale – Italy & Greece, 500 AD

Middle East Origins:

• Lettuce – Egypt, 2680 BCE

• Spinach – Iran, 500 AD

America Origins:

• Iceberg Lettuce – California, 1894

• Butter Lettuce – Kentucky, 1850

Why do collard greens have a rich American history?

Long before collard greens became a staple in Southern kitchens, they were beloved in Portugal. When explorers sailing to new lands, they carried with them seeds of their homeland crops—including collards. In 1444 they made their way down to the West African coast, in modern-day Ghana and left behind their agricultural influence. The people adapted collards into their own culinary traditions, pairing them with native spices and cooking techniques that gave them new life.

Then came the Transatlantic Slave Trade (1492 - 1808), an era that saw millions of African people forcibly taken from their homeland and brought to the Americas. With them, they carried their traditions, agricultural knowledge, and unbreakable spirit. Given limited food rations, enslaved people combined collard greens with whatever ingredients they could gather. Transforming small rations into a nourishing, flavorful dish. This hardship cemented collard greens as a symbol of survival and strength in the American South.

INDUSTRY

Where does your favorite leafy green come from?

Before leafy greens ever reach a salad bowl, their journey begins in vast fields, primarily in California— the powerhouse state of agriculture including leafy greens. Within the state, the Salinas Valley, plays a critical role in meeting national demand earning the nickname “Salad Bowl of the World”.

California isn’t the only state keeping our salads full—4 other states also play key roles:

1. Arizona produces

   • 20% of the Swiss Chard

   • 15% of the Spinach, Arugula, Butter Lettuce & Beet Greens

   • 10% of the Romaine, Iceberg & Red Leaf Lettuce

2. Georgia produces

   • 30% of the Collard Greens

   • 15% of the Cabbage

3. North Carolina produces

   • 25% of the Collard Greens

   • 10% of the Kale

4. Oregon produces

   • 15% of the Kale

Why are leafy green E. coli outbreaks so common?

Since 2000, 7 major E.coli outbreaks have been linked to leafy greens, with the most recent in October 2024. While contamination can occur at various points from farm to table, the leading cause is the cattle industry. Cattle feedlots often sit dangerously close to leafy green fields, making it easy for bacteria from runoff or airborne transmission to contaminate irrigation water.

How can I enjoy leafy greens in the dead of Winter?

Leafy greens need at least 6 hours of direct sunlight, making winter a challenge in northern states like Montana and Maine. Fortunately, the US’s friendly relationship with Mexico helps ensure availability year-round.

One leafy green that’s almost exclusively consumed in Winter is Collard Greens, particularly in the South. Thankfully, they are available year-round because of states like Georgia and the Carolinas that have a winter growing season; ensuring this southern staple remains available for holiday feasts.

Is food waste a problem with leafy greens?

Yes, leafy greens have one of the highest food waste rates in the US. With a shelf life of just a week in refrigeration, they wilt and turn brown quickly, making them unappealing. Unlike other vegetables, they are rarely preserved through fermentation, canning or freezing, further limiting their longevity.

By understanding where our greens come from, how to enjoy them year-round, and ways to reduce waste, we can make the most of these nutrient-packed foods.

EARLY ADOPTERS

Plants that grow for multiple years are preferred by early adopters, however all leafy greens are harvested annually. Despite this, they are a nutrient packed food with a low environmental footprint, making them an excellent choice for both salads and cooked dishes.

Early adopters regularly eating a wide variety of organic leafy greens to help keep the mind and body functioning to its full potential, all while avoiding pesticide exposure. Due to their low resource needs, the top picks include:

• For salads: Arugula, Spinach & Red Leaf Lettuce

• For cooking: Spinach & Swiss Chard

Here’s a look at the environmental resources required to produce 1 lb. of various leafy greens:

What Popeye didn’t tell us about spinach

Spinach may be a nutrient powerhouse, but it can leave your teeth with an odd, chalky coating. This sensation is caused by oxalates binding to calcium found in saliva. Fortunately, a splash of lemon juice can help break down oxalates and alleviate that sensation.

Early adopters are also eager to cut down on food waste by sourcing “ugly” produce that don’t meet grocery store aesthetic standards. Direct-to-consumer companies like Misfit Market & Hungry Harvest help ensure more produce ends up in our stomach instead of a landfill. A simpler option, that still makes a significant impact on food waste, is ensuring the leafy greens you bought actually get eaten.

If none of these options suite your lifestyle consider swapping Iceberg Lettuce for Red Leaf Lettuce. Despite being the most popular leafy green, Iceberg Lettuce requires more water and emits more emissions than Arugula, Spinach, Swiss Chard, and every other lettuce variety. For a more sustainable choice, opt for leafy greens that are both nutrient-dense and environmentally friendly!

TIGHT 5

• Iceberg: lettuce got its name from large train cars packed with ice in the 1920s.

• Swiss Chard: provides over 300% of your daily vitamin K, essential for strong bones.

• NASA: has approved spinach for space missions, as its lightweight & packed with nutrients.

• Peppery: Arugula has half the spice level of black pepper, providing a slight kick to a variety of dishes.

• Caesar: salad uses romaine lettuce and was first created in Tijuana, Mexico in 1924.

PUBLIC SERVICE ANNOUNCEMENT

Thanks for tuning in to learn about small changes that make a big difference. That being said, consider professional advice (not me) when changing your lifestyle.