Dark greens, like spinach, kale, collards, and chard, are some of the most mood and energy-enhancing foods on the planet. Calorie for calorie, you get more vitamins, minerals, phytonutrients and fiber than almost any other food. Greens clean arteries, protect brain cells from aging and depression, and improve blood flow to all body parts, thus lowering the risk for heart disease, cancer, vision loss, stroke, dementia, high blood pressure, wrinkling and skin cancer, erectile dysfunction, and loss of libido. They are rich in antioxidants, potassium, B vitamins, vitamin C, magnesium, calcium, zinc, iron, chlorophyll, and a host of phytonutrients from carotenoids to polyphenols and betaine. You honestly can’t get to your optimal vitality without greens.
How much do you need? Aim for at least 2 servings a day of the darkest greens you can find. A serving is 1 cup raw and 1/2 cup cooked. Include spinach or baby greens in salads and sandwiches. Steam them and add to mashed potatoes, lasagna, soups, and stews. Saute them with garlic in olive oil.