In This ArticleView AllIn This ArticleNutrition FactsHealth BenefitsTips for Enjoying Spring Mix
In This ArticleView All
View All
In This Article
Nutrition Facts
Health Benefits
Tips for Enjoying Spring Mix
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Photo:PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
It only takes one step into the produce aisle at the grocery store to notice theplethoraof lettuce options you have at your fingertips: spinach, arugula, romaine, kale—and more. All of theseleafy greenscan certainly benefit your health in different ways, but if you’re looking to toss together a salad with a variety of taste and nutrients, consider grabbing a bag of spring mix. This versatile leafy green blend is high in nutrients like vitamin C, iron and vitamin A, making it deserving of a spot in your regular grocery rotation.
I’m a Dietitian & Buying This Helps Me Save Money & Eat Way More Greens
Three ounces of spring mix (approximately 1 cup) contains the following:
Calories: 20Carbohydrates: 3 gDietary fiber: 1 gTotal sugars: 1 gProtein: 2 gTotal fat: 0 gSaturated fat:0 gCholesterol:0Calcium:60 mg (6% Daily Value)Iron:3.6 mg (20% Daily Value)Sodium: 105 mg (4% Daily Value)Potassium:330 mg (9% Daily Value)Vitamin C: 30 mg (50% Daily Value)Vitamin A:2,250 IU (45% Daily Value)
Calories: 20
Carbohydrates: 3 g
Dietary fiber: 1 g
Total sugars: 1 g
Protein: 2 g
Total fat: 0 g
Saturated fat:0 g
Cholesterol:0
Calcium:60 mg (6% Daily Value)
Iron:3.6 mg (20% Daily Value)
Sodium: 105 mg (4% Daily Value)
Potassium:330 mg (9% Daily Value)
Vitamin C: 30 mg (50% Daily Value)
Vitamin A:2,250 IU (45% Daily Value)
It’s Full of Antioxidants
Antioxidants are pivotal in protecting your body from oxidative stress and inflammation, which reduces your risk of disease. And while spring mix looks like an unassuming veggie, it packs a pretty nice punch. “Spring mix offers not only a visually appealing addition to meals but also a nutritional powerhouse packed with vitamins and antioxidants,” saysLauren Manaker, M.S., RDN. “Consuming spring mix is an easy, flavorful way to incorporate essential nutrients like vitamin A, vitamin C and potassium into your diet, promoting overall health and well-being,” she adds.
Can Help Reduce Heart Disease Risk
Because of their high antioxidant content,dark leafy greenslike spring mix can specifically benefit your heart health. While it’s not the highest source, a serving of spring mix also provides some of fiber, a nutrient that’s also linked to decreasing heart disease risk.
Supports Gut Health
If there’s one nutrient your digestive system likes, it’s fiber. Spring mix contains a specific type of dietary fiber called prebiotic fiber, which feeds your gut microbiota and stimulates growth of the good bacteria in your gut.Having a healthy gut helps to reduce your risk of diseases such as obesity, type 2 diabetes and other metabolic disorders. Dark leafy greens like spring mix also contain insoluble fiber, which helps keep your bowels healthy and your bowel habits regular.
May Improve Eye and Brain Health
You might think of orange veggies (ahem, carrots) as being top-notch peeper protectors, but leafy greens also pack vision-saving nutrients. In particular, the spinach in your spring mix has a high amount of lutein, which is a type of plant-based carotenoid that benefits your eye and brain health.Eating foods with carotenoids may also help minimize the risk of neurodegenerative disorders such as Alzheimer’s disease and Parkinson’s disease.
Assists Digestion and Keeps You Full
We really can’t stop talking about the fiber in spring mix. Thanks to the filling nutrient, you’ll feel satisfied after eating a meal that incorporates leafy greens. What’s more, adding a cup–or more–of these leafy greens is a good way to add serious volume to your meals, which is another way to make them more filling. And, spring mix makes a great base for adding other high-fiber foods, such as legumes and other vegetables, like peppers, cucumbers, avocado and more.
Along with the usualspring salad combinations, there are many clever ways to incorporate spring mix into your diet—especially if you’re not a fan of eating a big bowl of salad to begin with.
If you’re making a sandwich or wrap for lunch, adding a handful of spring mix not only increases the nutritional value of your meal, but also adds color and texture. (Because who doesn’t love a little extra crunch?) In particular, anAvocado Egg Salad Sandwichwould do nicely with some added spring mix, a simpletuna salad sandwichcould never do you wrong, or try aGreen Goddess Sandwichif you’re thinking of really leaning into greens. Manaker’s favorite lunch wrap includes grilled chicken, avocado, spicy mayo and–of course–spring mix.
For even more clever ways to use your spring mix, Manaker suggests tossing it into your smoothies. Yes: your smoothies! Spinach or kale might be a go-to for yourgreen smoothies, but spring mix also works well if you have a big bag you need to use up.
Buying and Storing
Choosing which spring mix to buy should be relatively simple.Most producers are already giving your greens a pre-washso you don’t have to worry about this step when you get home. Many of these companies will make this known on the label, so when you are buying your spring mix, look for a bag that is labeled “washed” or “ready-to-eat.”
Ultimately, Manaker suggests using the spring mix within a few days of purchase to enjoy these greens at their most optimal in terms of flavor and nutritional benefits.
The Bottom Line
Because of the variety of leafy greens available in a spring mix, this fresh blend oflettuce and greensis full of all kinds of good-for-you antioxidants that can be part of a diet that helps reduce the risk of developing diseases such as cardiovascular, neurodegenerative, type 2 diabetes and other metabolic syndromes. Spring mix is also high in fiber, which benefits gut health and digestion. While spring mix can easily be used to make a colorful salad—we’re particularly big fans of these27 Salads So Delicious, You’ll Want to Eat Them for Dinner)—there are a variety of other ways you can add these greens to your meals, such as in a sandwich or wrap, or even blended up in a smoothie.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Spring Mix.Zhang S, Tian J, Lei M, Zhong C, Zhang Y.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health. 2022; 22(1):1076. doi: 10.1186/s12889-022-13419-yJiongxing F, Yan Z, Ying G, and Wanghong X.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms.2022 Dec; 10(12): 2507. doi: 10.3390/microorganisms10122507Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.American Heart Association.Among leafy green powerhouses, spinach packs a wallop.Ramesh Kumar S, Parchuri P, Veeresh L, Xiaomin S, Juhyun S, Young-Soo K, and Ji-Ho L. Carotenoids:Dietary Sources, Extraction, Encapsulation, Bioavailability, and Health Benefits—A Review of Recent Advancements.Antioxidants (Basel).2022 Apr; 11(4): 795. doi: 10.3390/antiox11040795
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Spring Mix.Zhang S, Tian J, Lei M, Zhong C, Zhang Y.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health. 2022; 22(1):1076. doi: 10.1186/s12889-022-13419-yJiongxing F, Yan Z, Ying G, and Wanghong X.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms.2022 Dec; 10(12): 2507. doi: 10.3390/microorganisms10122507Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.American Heart Association.Among leafy green powerhouses, spinach packs a wallop.Ramesh Kumar S, Parchuri P, Veeresh L, Xiaomin S, Juhyun S, Young-Soo K, and Ji-Ho L. Carotenoids:Dietary Sources, Extraction, Encapsulation, Bioavailability, and Health Benefits—A Review of Recent Advancements.Antioxidants (Basel).2022 Apr; 11(4): 795. doi: 10.3390/antiox11040795
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Spring Mix.Zhang S, Tian J, Lei M, Zhong C, Zhang Y.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health. 2022; 22(1):1076. doi: 10.1186/s12889-022-13419-yJiongxing F, Yan Z, Ying G, and Wanghong X.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms.2022 Dec; 10(12): 2507. doi: 10.3390/microorganisms10122507Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.American Heart Association.Among leafy green powerhouses, spinach packs a wallop.Ramesh Kumar S, Parchuri P, Veeresh L, Xiaomin S, Juhyun S, Young-Soo K, and Ji-Ho L. Carotenoids:Dietary Sources, Extraction, Encapsulation, Bioavailability, and Health Benefits—A Review of Recent Advancements.Antioxidants (Basel).2022 Apr; 11(4): 795. doi: 10.3390/antiox11040795
U.S. Department of Agriculture. FoodData Central.Spring Mix.
Zhang S, Tian J, Lei M, Zhong C, Zhang Y.Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys.BMC Public Health. 2022; 22(1):1076. doi: 10.1186/s12889-022-13419-y
Jiongxing F, Yan Z, Ying G, and Wanghong X.Dietary Fiber Intake and Gut Microbiota in Human Health.Microorganisms.2022 Dec; 10(12): 2507. doi: 10.3390/microorganisms10122507
Centers for Disease Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
American Heart Association.Among leafy green powerhouses, spinach packs a wallop.
Ramesh Kumar S, Parchuri P, Veeresh L, Xiaomin S, Juhyun S, Young-Soo K, and Ji-Ho L. Carotenoids:Dietary Sources, Extraction, Encapsulation, Bioavailability, and Health Benefits—A Review of Recent Advancements.Antioxidants (Basel).2022 Apr; 11(4): 795. doi: 10.3390/antiox11040795
