Green and leafy
Kale, spinach, Swiss chard, rocket, collards, lettuces, watercress, bok choy and beet greens all count.
Why eat them
- Vitamin K for blood clotting and bones — a single serving often covers a day.
- Folate, which your body needs to make new cells.
- Calcium — especially from low-oxalate greens like kale and bok choy, which your body absorbs well.
- Lutein and zeaxanthin, pigments that collect in the eye.
Tips
Add a little fat — olive oil, nuts or avocado — to absorb more of their fat-soluble vitamins (Add fat to your greens). A squeeze of lemon helps you absorb their iron.
If you take blood-thinning medication such as warfarin, keep your vitamin K intake steady and talk to your doctor before changing how many greens you eat.