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- Medline Plus: Salads and Nutrients
- Office of Dietary Supplements: Dietary Supplement Fact Sheets
- Medline Plus: Vitamin K
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Salad greens, like other vegetables, are low in fat and calories, do not contain cholesterol and have a high vitamin and mineral content, making them disease-fighting, nutrient-packed powerhouses. In fact, a large, healthy salad can supply much of your daily vitamin and mineral requirement, according to Medline Plus 14. Choose a variety of greens for your salad, add other vegetables and toppings that are low in saturated fats, and nourish your body with natural, tasty vitamins.
Vitamin K
Green leafy vegetables are a source of vitamin K, which is necessary for blood to clot and may also contribute to bone strength in the elderly, according to Medline Plus 14. Because of its role in blood coagulation, vitamin K can interfere with blood-thinning medications such as warfarin, also known as Coumadin. If you take warfarin, consult your doctor about its interaction with vitamin K. Most leafy greens offer ample amounts of vitamin K, and both spinach and kale provide your entire daily requirement in a 1-cup serving.
- Green leafy vegetables are a source of vitamin K, which is necessary for blood to clot and may also contribute to bone strength in the elderly, according to Medline Plus 1.
Vitamin A
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Vitamin A keeps skin and eyes healthy and helps regulate the immune system to prevent and fight off infections, according to the Office of Dietary Supplements 2. Plants contain the carotenoid form of vitamin A, the best-known and most efficient of which is beta-carotene. Most dark leafy greens offer some vitamin A, and a cup of either kale, spinach or romaine lettuce provides your entire daily intake requirement. Vitamin A is fat-soluble, so a bit of olive oil, cheese or salad dressing will help your body absorb it.
- Vitamin A keeps skin and eyes healthy and helps regulate the immune system to prevent and fight off infections, according to the Office of Dietary Supplements 2.
- Vitamin A is fat-soluble, so a bit of olive oil, cheese or salad dressing will help your body absorb it.
Vitamin B
Leafy green vegetables provide folate, or vitamin B-9, and vitamin B-6. Folate is necessary to make and maintain new cells--it helps make DNA and prevents DNA changes that could lead to cancer. Folate also helps make red blood cells and prevents anemia. Vitamin B-6 is involved with protein and red blood cell metabolism, nervous and immune system functions and maintenance of blood sugar levels. Kale is especially high in folate -- each cup offers 94 micrograms, or just shy of one-quarter of your daily needs.
- Leafy green vegetables provide folate, or vitamin B-9, and vitamin B-6.
- Folate is necessary to make and maintain new cells--it helps make DNA and prevents DNA changes that could lead to cancer.
Vitamin C
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Humans do not make vitamin C within the body, so getting it from food sources or supplements is essential. Also known as ascorbic acid, vitamin C is necessary for wound healing. It is also an antioxidant that helps protect the body from damage caused by free radicals, which form when the body converts food into energy and may contribute to heart disease and cancer. Vitamin C improves iron absorption and is also involved in immune system function. Look to kale as an excellent source of vitamin C. Each cup contains 80 milligrams, which is more than the daily requirements for women and 89 percent of the requirement for men.
- Humans do not make vitamin C within the body, so getting it from food sources or supplements is essential.
- It is also an antioxidant that helps protect the body from damage caused by free radicals, which form when the body converts food into energy and may contribute to heart disease and cancer.
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References
- Medline Plus: Salads and Nutrients
- Office of Dietary Supplements: Dietary Supplement Fact Sheets
- Boston Children’s Hospital: Center for Young Women’s Health: Dark Green Leafy Vegetables
- Medline Plus: Vitamin K
- Rubin LP, Ross AC, Stephensen CB, Bohn T, Tanumihardjo SA. Metabolic effects of inflammation on vitamin A and carotenoids in humans and animal models. Adv Nutr. 2017;8(2):197-212. doi:10.3945/an.116.014167
- Sproston NR, Ashworth JJ. Role of C-reactive protein at sites of inflammation and infection. Front Immunol. 2018;9:754. doi:10.3389/fimmu.2018.00754
- Bird RP. The emerging role of vitamin B6 in inflammation and carcinogenesis. Adv Food Nutr Res. 2018;83:151-194. doi:10.1016/bs.afnr.2017.11.004
- Chambial S, Dwivedi S, Shukla KK, John PJ, Sharma P. Vitamin C in disease prevention and cure: an overview. Indian J Clin Biochem. 2013;28(4):314-28. doi: 10.1007/s12291-013-0375-3
- Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011;31(1):48-54. doi:10.1016/j.nutres.2010.12.001
- Zhang Y, Leung DY, Richers BN, et al. Vitamin D inhibits monocyte/macrophage proinflammatory cytokine production by targeting MAPK phosphatase-1. J Immunol. 2012;188(5):2127-35. doi:10.4049/jimmunol.1102412
- Saboori S, Shab-bidar S, Speakman JR, Yousefi rad E, Djafarian K. Effect of vitamin E supplementation on serum C-reactive protein level: a meta-analysis of randomized controlled trials. Eur J Clin Nutr. 2015;69(8):867-73. doi:10.1038/ejcn.2014.296
- National Institutes of Health. Vitamin K fact sheet for health professionals. Updated July 2019.
- Aslam MF, Majeed S, Aslam S, Irfan JA. Vitamins: key role players in boosting up immune response-a mini review. Vitam Miner. 2017; 6:153. doi:10.4172/2376-1318.1000153
- Harvard School of Public Health. Three of the B vitamins: folate, vitamin B6, and vitamin B12.
- National Institutes of Health. Folate fact sheet for health professionals. Updated July 2019.
- Palermo A, Tuccinardi D, D'Onofrio L, et al. Vitamin K and osteoporosis: myth or reality? Metabolism. 2017 May; 70:57-71. doi:10.1016/j.metabol.2017.01.032
- Valentini L, Pinto A, Bourdel-Marchasson I, et al. Impact of personalized diet and probiotic supplementation on inflammation, nutritional parameters and intestinal microbiota - The "RISTOMED project": Randomized controlled trial in healthy older people. Clin Nutr. 2015 Aug;34(4):593-602. doi:10.1016/j.clnu.2014.09.023
Writer Bio
Based in Arizona, Kira Jaines writes health/fitness and travel articles, volunteers with Learning Ally and travels throughout the Southwest. She has more than 16 years of experience in transcribing and editing medical reports. Jaines holds a Bachelor of Arts in telecommunications and journalism from Northern Arizona University.