Leafy Greens (e.g., Kale, Spinach, Swiss Chard)

Leafy Greens (e.g., Kale, Spinach, Swiss Chard) are nutrient powerhouses packed with vitamins A, C, K, iron, and antioxidants. Low in calories yet high in fiber, they support heart health, reduce inflammation, and may lower cancer risk. Kale offers more calcium than milk per calorie, while spinach’s lutein boosts eye health. Versatile in salads, smoothies, or sautéed dishes, these greens are a cornerstone of Mediterranean and plant-based diets. Regular consumption is linked to longevity and improved cognitive function—nature’s simplest health hack.