Popeye was right to eat his spinach. Leafy, green vegetables are loaded with phytochemicals, vitamins, and minerals. Phytochemicals in greens are ¬†quercetin, carotenoids such as lutein and zeaxanthin, and betalains. Researchers in Italy have found that betalains have a remarkable potential to protect against oxidation. Lutein has been found to protect against age-related macular degeneration. Quercetin protects against the development of atherosclerosis, a root of heart disease. Try to include the following greens to your diet several times per week. If you don’t like them raw, try sauteing them or add them to soups.

Collard greens contain: fiber, vitamins A,C, and K, folate, calcium, and manganese. Manganese is a bone-building beauty.

Kale contains: Vitamins A, C, and K. Boosts immune function and is cancer-protective.

Romaine lettuce contains: Vitamins A, C, and K.

Mustard greens contain: Vitamins A, C, and K, folate.

Spinach contains: Fiber, vitamins A, E, and K, folate, riboflavin, calcium, iron, magnesium, and manganese.

Swiss chard contains: Vitamins A, C, and K, iron, magnesium, potassium, manganese. Also helps with blood sugar regulation.

Turnip greens contain: Fiber, vitamins A, C, and K, folate, calcium, and manganese. Also supports digestive health.

Watercress contains: Vitamins A, C, and K. Boosts immune function and protection against cancers.

Eat well, stay well. John R Blilie, M.S.

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