10 simple swaps to sneak super foods into your diet

3. Kale for Spinach

3 of 11
Dried food

credit: bee wolf ray

3 of 11

Kale has the highest antioxidant level per serving of any other fruit or vegetable.

Kale has exceedingly high ORACs (Oxygen Radical Absorbance Capacity, the measure of a food’s antioxidant level–the higher the ORACs, the more antioxidants the food has), and has about three times as much lutein as spinach. Eating the recommended five-a-day servings of fruits and vegetables bring you to about 1750 ORAC units, but several studies suggest that antioxidant intake be increased to between 3,000 and 5,000 ORAC units to have a significant impact on plasma and tissue antioxidant capacity.

A serving of iceberg lettuce contains an ORAC value of 105, a serving of kale has a stunning 1770! Popeye almost had it right.

Make: Kale Chips

Click on to page 4 in this slideshow.