chardI honestly don’t think you can get to healthy without at least one, preferably two, servings of dark green leafies every day. While our intake of dark green leafies, such as spinach, kale, chard, and collards, has increased by 50% since the 1970s, we still average less than 0.2 servings daily or about one bite. You should get at least one cup raw or half cup cooked of ark green leafies every day. Packed with vitamins and minerals, that serving supplies an entire day’s requirement for vitamin A, more than 3 milligrams of iron, almost a third of your daily need for folic acid, and hefty amounts of calcium, magnesium, and B vitamins, all for about 20 calories. Spinach and other greens also are excellent sources of lutein and zeaxanthin, phytochemicals that lowers risk for cataracts and macular degeneration, the two leading causes of blindness. Lutein and zeaxanthin are antioxidants and they act as a blue-light filter in the eye, blocking this sensitive tissue from the sun’s UV rays. Iceberg or head lettuce doesn’t count. You have to go green, really green, to get the biggest nutritional bang for your buck. Use them in salads, add to sandwiches, add chopped spinach to soups, steam and blend with mashed potatoes… the options are endless.