Leafy greens, we all know are one of the healthiest foods on the earth. It offers so much, the benefits are countless, whether it is brain health, heart health or to control your blood sugar levels. But there is always a debate between which one is better. Spinach or kale?

So let's get into it!

Kale, we often must have heard its name listed as a "superfood". The reason is because of the rich nutrients it has to offer. However, both, spinach and kale are powerhouse leafy greens, rich in various nutrients.

If one must break down its nutrients, then we can broadly divide it between the fiber content, vitamin K, vitamin C, vitamin A, calcium, and folate.

Fiber

All leafy greens are rich in dietary fiber and thus is essential for feeding your gut microbiome. This is the community of good bacteria that lives in your gut and supports your digestive health. The recommended daily amount or the RDA of fiber is 25 grams per day. So, if you go for a cup of raw spinach, this gives you around .7 grams of dietary fiber, whereas one cup of raw kale gives you a bit more. It has .9 grams of fiber.

A study published in M J Lifestyle Med titled . Closing America's fiber intake gap: Communication strategies from a food and fiber summit, found that most Americans actually do not get their RDA for fiber met. So, adding spinach and kale could be a great way to give your RDA fiber a start!

Vitamin K

Vitamin K is necessary for blood clotting or lowering blood flow following an injury so that the wound can heal. In addition to calcium and vitamin D, it also supports healthy bones. While some animal products and fermented foods include vitamin K2, a 2020 study titled Vitamin K2 needs an RDI separate from vitamin K1, notes that lush greens like spinach and kale have vitamin K1.

The recommended daily intake of vitamin K is 120 microgrammes (mcg). A cup of raw kale has 82 microgrammes of vitamin K, while a cup of raw spinach contains 145 microgrammes.

Vitamin C

It is a water-soluble vitamin and antioxidant that protect cells from damage and supports immune health. While it is often attributed to citrus fruits like oranges, vitamin C can also be found in leafy greens and both kale and spinach could be a great source. US Food and Drug Administration (FDA) recommends around 80 milligram of daily vitamin C. In one cup of raw spinach, you can get 8.5 milligrams, while kale provides 20 milligrams of daily vitamin C.

Vitamin A

As per the FDA, vitamin A is important not only for your immune system, but also for your eye health. One must have at least 3,000 international units daily. The Office of Dietary Supplements notes that spinach and kale contain compounds called carotenoids, which our bodies convert to a usable form of vitamin A. This way you can have these leafy greens in your diet to fulfill your requirement of vitamin A. In one cup of spinach, you can get 2,810 international units of vitamin A, whereas in one cup of kale, you will find 1,010 international units of vitamin A.

Calcium

Leafy greens are a rich source of calcium, an important nutrient which supports healthy bones and teeth, nerve communication, and muscle movement. The RDA for calcium in adults is 1,300 milligrams and one cup of raw spinach contains 30 milligrams of calcium, whereas in kale, it has 53 milligrams.

Folate

It is a B vitamin which is best known for its important in pregnancy and that provides neural tube defects like spina bifida in fetuses. The RDA for folate is 400 micrograms in pregnant mothers and 600 for those who are lactating. In one cup of spinach, one can get 58.2 micrograms of folate, whereas kale contains 13 micrograms of folate.

How to Decide Your Diet?

Now that you know the nutrients that kale and spinach contain, you make your own decision. This could be decided based on your requirement. The best way to do this is by talking to a healthcare expert, or a nutritionist who can recommend you better based on your body's need.

What does it actually take to eat your way into old age with your health intact. According to cardiologist and longevity researcher Eric Topol, it has far less to do with rare genes and far more to do with everyday food choices made consistently over decades.

Topol, author of Super Agers: An Evidence-Based Approach to Longevity, has spent years studying people who live well into their 80s, 90s and even past 100 without developing major chronic illnesses such as heart disease, cancer or neurodegenerative disorders. In an interview with The Washington Post, he explained that his research at the Scripps Research Translational Institute followed more than 1,400 adults aged between 80 and 105 who had avoided these conditions altogether. Genetics, surprisingly, played only a minimal role. Lifestyle, especially diet, did the heavy lifting.

Why genes matter less than daily habits

For Topol, eating for longevity means sticking closely to an anti-inflammatory, Mediterranean-style diet. His plate is built around vegetables, fruits, legumes, nuts, seeds, olive oil and fish, with poultry appearing occasionally. Red meat, however, has been absent from his diet for roughly 45 years. That decision began as a family choice and was reinforced by early evidence linking red meat consumption to cancer risk, particularly relevant given his family history of colon cancer.

The consistency of this approach matters. The Mediterranean diet remains one of the most studied eating patterns in the world, with strong evidence linking it to lower inflammation and reduced risk of chronic disease.

Read: 7 Science-Backed Tips For Healthy Aging, According To Cardiologist

A predictable, protein-rich breakfast

Topol’s days begin early, around 5 am, and breakfast is almost ritualistic. A large bowl of non-fat Greek yogurt forms the base, topped with blueberries, strawberries or both, and finished with a small amount of low-sugar granola. It is simple, repeatable and something he genuinely looks forward to, which he believes matters more than novelty when it comes to sustaining healthy habits.

Nuts for lunch and hydration as a strategy

Lunch is deliberately light. Instead of a full meal, Topol relies on a homemade mix of walnuts, almonds and peanuts. It is filling, nutrient-dense and easy to fit into a busy workday. When lunch becomes social, he gravitates toward salads, occasionally adding crackers or pretzels.

Nuts are his favorite food, even though a history of kidney stones forced him to be mindful of hydration due to their oxalate content. His solution is aggressive fluid intake, especially fizzy water, which allows him to continue eating these foods without triggering problems.

The big salad that anchors dinner

Dinner is the most substantial meal of the day. A large salad made with lettuce and arugula is layered with carrots, tomatoes and avocado. Several times a week, baked salmon or another fish is added on top. The dressing is minimal, just olive oil and balsamic vinegar. Sometimes he adds crumbled blue cheese, Gorgonzola or seasonal corn for variety.

The meal is quick to prepare, deeply satisfying and so central to his routine that skipping it leaves him feeling noticeably off.

Calories, fasting and mindful indulgences

Topol generally eats around 1,500 to 1,600 calories a day and avoids eating late at night, aiming for a roughly 12-hour overnight fast. If hunger strikes early in the evening, he keeps it simple with dried fruit, a few nuts or an occasional low-calorie cookie.

There are foods he avoids keeping at home altogether. Tortilla chips test his willpower, and most commercial ice creams are too heavily processed for his comfort.

What he tells patients about eating better

In his clinic, Topol begins diet conversations by asking patients exactly what they eat across the day. Many are unaware of how much sugar, alcohol or excess protein they consume, often assuming these habits are normal. His advice is steady and evidence-based. Eat mostly whole foods, prioritize plants and fish, hydrate well, limit ultra-processed products and pay attention not just to what you eat, but when you eat it.

It is widely accepted that what we eat shapes how we age, but new research suggests sugar may be one of the strongest drivers of faster ageing at the cellular level.

Using an advanced method known as the “epigenetic clock,” researchers uncovered a clear link between added sugar intake and the speed at which cells begin to show signs of ageing. The findings point to sugar as a key factor in biological ageing, even among people who otherwise eat well.

What Is The Epigenetic Clock?

The “epigenetic clock” is not a futuristic idea. It is a scientific tool that examines chemical changes in DNA to estimate biological age, which reflects the condition of cells rather than the number of years a person has lived.

For this study, scientists followed 342 women in midlife. They analysed dietary patterns and measured biological age using DNA samples collected from saliva, allowing them to compare what participants ate with how quickly their cells appeared to age.

Can Sugar Speed Up Cellular Aging?

The results showed a consistent pattern. Every gram of added sugar consumed was linked to a measurable increase in biological ageing. This effect appeared even in participants who followed generally healthy diets, suggesting sugar has an independent impact on cellular health. In contrast, diets lower in added sugar and richer in nutrients were associated with slower ageing at the cellular level.

Sugar And Longevity

Researchers observed that participants who consumed fewer added sugars tended to have a younger biological age. The strongest protective effects were seen in those whose diets focused on whole foods, fibre, and essential vitamins and minerals. These findings suggest that small dietary changes could influence long-term health and longevity.

Cutting Back On This One Food Could Help You Live Longer

• Cut the sugar, turn back time: Reducing added sugar intake by just 10 grams a day, roughly the amount found in a typical granola bar, was linked to a potential reversal of biological ageing by up to 2.4 months.
• Nutrient-rich diets for the win: Diets high in vitamins A, C, and E, along with magnesium and fibre, were strongly associated with a younger biological age.
• Mediterranean magic: Mediterranean-style diets, known for their anti-inflammatory and antioxidant properties, showed the strongest link to slower cellular ageing.

Excess Sugar Harms Cellular Health

High sugar intake contributes to chronic inflammation, oxidative stress, and damage to DNA, all of which place strain on the body’s cells. While the occasional sweet treat is unlikely to cause harm, regularly consuming large amounts of sugar can gradually interfere with the body’s natural repair systems.

Over time, this damage may accelerate ageing and increase the risk of chronic disease.

Simple Sugar Swaps To Try

Cutting back on added sugar does not mean giving up flavour. Simple changes can make a difference:

• Instead of candy: Choose dark chocolate with at least 70 per cent cacao, which offers antioxidants alongside sweetness.
• For a sweet breakfast: Opt for oatmeal topped with fresh berries or a protein-rich smoothie rather than highly sweetened cereals.
• Happy drinking: Replace sugary soft drinks or energy drinks with sparkling water or lower-sugar soda alternatives.

This research reinforces the idea that everyday food choices have a direct impact on cellular health. By prioritising whole foods and reducing added sugars, people may not only support better overall health but also slow the biological ageing process itself.

Small, consistent changes to diet could help protect cells over time and support a longer, healthier life.

Folklore has long suggested that a hot toddy, the warm alcoholic drink made with hot water, lemon juice, honey, and spirits such as whiskey, rum, or brandy, can ease a sore throat or help clear congestion caused by a winter cold. Many people swear by it. But what exactly is a hot toddy, and how does it work when you are dealing with cold and congestion?

What Is A Hot Toddy?

Hot toddy is a popular winter drink, especially during colder months. It is a traditional mix of whiskey or rum, hot water, honey, lemon, and warming spices like cinnamon or cloves. The drink helps warm the body, offers comfort in chilly weather, and may support the body during seasonal illnesses such as colds and flu.

Each ingredient plays a role. Honey is known for its natural antibacterial properties, while lemon provides vitamin C to support immune health. Alcohol acts as a mild vasodilator, which helps improve blood flow, and spices aid digestion while easing congestion. Together, these elements make hot toddy a soothing, natural option for winter discomfort.

That said, moderation is key. One serving, or at most two, especially in the evening, may help with sleep, stress, congestion, sore throat, and general discomfort. Below are some potential health benefits of drinking a hot toddy during winter.

Hot Toddy Health Benefits

1. Soothes Sore Throat and Cough

A hot toddy can feel deeply comforting when your throat is irritated during winter. The heat from the water, combined with honey, helps coat the throat and calm inflamed tissues. This can ease irritation caused by dry air or colds. Honey’s antibacterial qualities support healing, while lemon adds vitamin C to help the immune system. A small amount of whiskey or rum may further relax throat muscles, making coughing and swallowing less uncomfortable.

2. Boosts Immunity During Winter

Winter often brings frequent infections, but a hot toddy may help strengthen the body’s natural defences. Vitamin C from lemon supports white blood cells that fight viruses common in colder months. Honey provides antioxidants and enzymes that assist overall immunity. The warmth of the drink increases circulation, helping immune cells move efficiently through the body. Spices such as cinnamon or ginger offer anti-inflammatory benefits that may reduce the risk of infection. Having this drink before bedtime can support the body during seasonal changes.

3. Relieves Congestion and Clears Sinuses

Blocked noses are a common winter complaint, often caused by cold air outside and dry heating indoors. The steam from a hot toddy can help loosen mucus in the sinuses and nasal passages. Lemon’s acidity may help break down phlegm, while alcohol slightly widens blood vessels, which can ease congestion. Slowly inhaling the vapour can help open airways and make breathing more comfortable.

4. Warms You Inside Out

Few things fight winter chills better than a warm drink. Hot toddy raises your core temperature, helping warmth spread through the body. Alcohol encourages better circulation, especially to hands and feet that often feel cold. Ingredients like ginger or cloves add a warming effect by gently increasing metabolic heat.

5. Relaxation and Better Sleep

Winter stress, shorter days, and busy schedules can interfere with sleep. A hot toddy in moderation may help the body relax. Alcohol has a calming effect that can slow mental activity and ease restlessness. Honey may help stabilise blood sugar levels overnight, reducing sleep interruptions. The warmth of the drink also signals the body to wind down and prepare for rest.

Can A Hot Toddy Help With A Cold?

There is no cure for the common cold. Most people manage symptoms through home remedies and over-the-counter medicines. Honey is known for its anti-inflammatory effects, and lemon contains antioxidants that support health. However, no scientific studies have directly proven that hot toddies treat colds.

That said, according to Medical News Today, many people believe that a hot toddy can help ease common cold symptoms, including:

• runny nose
• sore throat
• sneezing
• fever
• body aches
• headache
• fatigue
• cough

While it may not cure a cold, a hot toddy can offer comfort and temporary relief during the winter months when used responsibly.