Leafy greens are full of nutrients like vitamin C, beta-carotene, calcium, folate, vitamins E and K, and iron. They’re low in calories, and they taste great, says Kathy McManus, director of nutrition at Brigham and Women’s Hospital in Boston.

YOUR BONES While many greens contain calcium, some are also high in oxalates, which prevent your body from absorbing it. Stick with greens highest in calcium and lowest in oxalates, such as kale, mustard greens, and turnip greens.

YOUR EYES Greens contain the
antioxidants zeaxanthin and lutein
which may reduce the risk of cataracts
and age-related macular degeneration
by filtering out harmful light waves.

Sautéing greens in olive oil makes lutein more available and easier for your body to absorb. Greens also provide lots of vitamin A which your eyes need to see at night.

YOUR BLOOD The iron in foods like spinach and Swiss chard helps ward off anemia, but your body needs vitamin C to absorb the iron efficiently. Greens contain some vitamin C, but pairing them with additional foods high in vitamin C, such as red peppers, enhances their effectiveness.