On Rosie on the House this last weekend, our commodity to cover was leafy greens since Yuma, Arizona in the winter becomes the most productive area in the country for growing these wonderful vegetables. Our featured guest, Shawn Dean Wood, though not a vegetable farmer, farms with her family in Buckeye, Arizona, and knows loads about Arizona agriculture, and what our farmers face when it comes to farming in general and dealing with generational transition and selling of farmland. Our conversation with Wood was insightful and “food for thought.”

In a world where fresh produce often feels like a luxury during the cold winter months, Arizona stands out as a beacon of abundance. Imagine biting into a crisp romaine salad on a snowy January evening in New York, knowing it's traveled from sun-drenched fields to your plate in just days. As America's winter salad bowl, Arizona—particularly Yuma County—delivers an astonishing array of leafy greens that not only keep our plates colorful but also pack a powerful punch for our health. From nutrient-dense kale to hydrating spinach, these veggies are more than just sides; they're superfoods that support everything from bone health to immune function.

Arizona's leafy greens farming is a powerhouse, generating an estimated $3 to $4 billion annually in Yuma alone. This economic engine translates directly to consumer benefits: reliable supply chains mean affordable, high-quality greens on supermarket shelves nationwide. Arizona contributes about 25% of the U.S. lettuce production each year, with over 90% of that happening in winter. From November to April, Yuma farmers produce a staggering 170 million servings of lettuce daily, feeding Americans and Canadians alike. That's enough to ensure that even in the heart of winter, when other regions are blanketed in frost, you can enjoy a fresh Caesar salad or a vibrant green smoothie without compromise.

What makes Arizona the undisputed winter lettuce capital? It's a perfect storm of natural and human-engineered advantages that can't be replicated elsewhere in the country. The desert southwest boasts an ideal climate with mild winters, ample sunshine, and minimal frost risks, allowing tender crops like lettuce and spinach to thrive when fields in the Midwest or Northeast are dormant. Quality water from reliable sources, combined with healthy, fertile soil, supports robust growth without the need for excessive interventions. Legal available labor ensures efficient harvesting, while a robust infrastructure—including approximately 22 coolers and 10 salad plants in Yuma—keeps everything running smoothly. This setup means consumers get produce that's not just abundant but also harvested at peak freshness, minimizing nutrient loss during transit.

Speaking of transit, the logistics behind Arizona's leafy greens are a marvel of efficiency that directly benefits your dining table. Between Thanksgiving and Easter, 1,500 to 2,000 refrigerated semi-truckloads leave Yuma daily, crisscrossing America and Canada. These refrigerated trucks deliver to destinations like New York in about four to five days, ensuring that your greens arrive crisp and ready to eat—whether for a family dinner or a gourmet restaurant plate. This rapid distribution system combats the winter produce drought, providing a home-grown source of veggies when imports might otherwise dominate. For consumers, this means fresher options with a smaller carbon footprint compared to overseas shipments, all while supporting U.S. agriculture.

Yuma County isn't the only star; Maricopa and Pinal Counties also contribute significantly, broadening the production base. Together, they rank Yuma in the top 1/10th of 1% of U.S. counties for vegetable production. Nearly 20% of Arizona's leafy greens are grown organically, with the remaining 80% conventionally, catering to diverse consumer preferences.

At the heart of this industry is a commitment to safety that gives consumers peace of mind. Arizona farmers participate in rigorous food safety programs, cultivating best practices, verifying compliance through audits, and using data to continually improve. The Arizona Leafy Greens Marketing Agreement (AZ LGMA) is a cornerstone of this effort. Managed by the Arizona Leafy Greens Food Safety Committee, it provides science-based audits to the produce industry. As the second-largest leafy green producer in the U.S., Arizona's LGMA covers 98% of the state's leafy green products, enforcing stringent standards across 15 varieties of vegetables: endive, escarole, spring mix, cabbage, romaine lettuce, butter lettuce, arugula, iceberg lettuce, green leaf lettuce, red leaf lettuce, baby leaf lettuce, spinach, kale, chard, and radicchio.

These protocols empower Arizona agriculture with tools to advance food safety, from field to fork. For consumers, this means reduced risks of foodborne illnesses, allowing you to enjoy your greens without worry. Arizona consistently produces nutritious and safe leafy greens, setting a benchmark that benefits everyone who values trustworthy produce.

 

Health Benefits

Now, let's dive into the real star of the show: the health benefits of these leafy greens. Eating more of them isn't just a trend, it's a smart strategy for better well-being. Leafy greens, especially the darker varieties, are loaded with phytonutrients, protein, vitamins, minerals, and antioxidants that support overall health. They're low in calories and carbohydrates, with a low glycemic index, making them ideal for weight management, blood sugar control, and sustained energy without spikes.

Take the vitamins, for instance. Darker greens like kale, spinach, and collards are rich in vitamins A, C, E, and K. Vitamin A promotes eye health and immune function, while C acts as a powerful antioxidant to fight off colds and support skin vitality. Kale, surprisingly, contains more vitamin C than oranges, making it a winter immune booster when citrus might be pricier. But buy citrus, it’s healthy too! Vitamin E protects cells from damage, and K is crucial for blood clotting and bone health, helping prevent osteoporosis and inflammatory diseases.

Broccoli, bok choy, and mustard greens add B vitamins to the mix, aiding energy production, brain function, and red blood cell formation. Bok choy, with its celery-like crunch but cabbage family roots, is versatile in stir-fries and soups, delivering calcium for bones alongside its vitamins. Collard greens have been researched for their cholesterol-lowering properties, thanks to fiber and compounds that bind bile acids in the gut.

Cabbage, a staple dating back to the 1600s, offers more than history, some people juice it for digestive relief, soothing stomach and intestinal issues. Its high fiber content supports gut health, while antioxidants combat inflammation. Romaine lettuce, one of five main lettuce types, shines as an excellent source of folate (for cell growth and pregnancy health) and vitamin K.

Spinach deserves special mention as a natural hydrator: raw leaves are 91% water, helping you stay quenched while providing vitamins A, C, and K, plus folate, potassium, and fiber. This makes it perfect for salads, smoothies, or sautéed sides, supporting heart health through potassium's blood pressure regulation and fiber's cholesterol control. I add it to my eggs in the morning.

The antioxidants in these greens fight free radicals, reducing chronic disease risks like cancer and heart disease. Phytonutrients, such as lutein in spinach and kale, protect vision, while sulforaphane in broccoli and cabbage variants shows promise in detoxification and anti-cancer effects. For those managing diabetes or watching carbs, the low glycemic index in leafy greens prevents blood sugar rollercoasters, promoting steady energy.

Incorporating Arizona's leafy greens into your diet is effortless and rewarding. Toss arugula into pizzas for a peppery kick, blend chard into soups for earthy depth, or use radicchio in slaws for bitterness that balances flavors. Spring mix offers convenience in pre-washed bags, while butter lettuce provides tender wraps for low-carb meals. The diversity under the AZ LGMA ensures whatever your taste, there's a safe, fresh option.

Beyond individual benefits, consuming these greens supports sustainable agriculture. Arizona's winter production reduces reliance on imports. As consumers, choosing Arizona-grown means voting for an industry that prioritizes health, safety, and innovation.

To hear our full episode, select the radio show below.