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.

Collagen is essential for maintaining firm skin, prevent premature aging and regulates cell proliferation. While it is usually found in animal sources, many fruits and super foods acts rich sources.

Why Does Collagen Fall as You Age?

Here are natural collagen rich superfoods, you can consume:

Vitamin C Rich Fruits Guava, Amla, and kiwi help stimulate collagen supporting skin repair and hydration.

Strawberries are rich in polyphenols, reducing oxidative stress, while oranges provide hydration and vitamin for rebuilding the skin. These fruits are catalysts essential for youthful and resilient skin.

Meats

Leafy Greens and Nuts

Supplements

Collagen is the perfect ingredient for glowing skin and it is all over the internet–coffee, Collagen is added to coffee by mixing peptides which dissolve easily in hot liquid and powders that give comparatively quicker results. Type 1 Collagen is usually considered the best for skin.

Tiny but mighty, eating blueberries not only gives you a sweet taste but also can be extremely beneficial for your entire body.

Extremely rich in antioxidants called anthocyanins, they help with slowing down brain aging. Along with this, the fruit also helps regulates blood pressure and cholesterol levels, overall improving cardiovascular health.

Although they might sound beneficial, they are pricey and inaccessible to a majority of the public.

However, experts have now revealed that guava can provide the body with more benefits than blueberries at half the price.

Why Is Guava Better Than Blueberries?Guavas are living proof that appearances are deceptive. Packed with nearly five times more Vitamin C (about 228mg) and loaded with digestive fibers, this winter fruit is perfectly suited for everyday snacking.

According to Healthline, a single guava can fulfill 12 percent of your recommended daily intake of fiber. A 2025 overview by PubMed also shows that guava leaves have been researched for managing blood sugar levels.

Guavas contain soluble fibers which slow down the digestion and absorption of sugars, preventing sudden spikes in glucose levels. Previous research also shows that regular consumption can help improve insulin sensitivity and lipid profiles, benefiting metabolic health.

With significantly higher Vitamin C content than blueberries, this fruit supports collagen production and gives you brighter skin and protection against premature aging.

Which Other Fruits Are Rich in Antioxidants?

While cranberries support urinary tract health by preventing bacterial adhesion and reducing inflammation, strawberries are rich in Vitamin C and folate and help with blood sugar regulation which can help stabilize glucose levels.

After all the environmental damage and aging that you have caused your skin, it deserves the utmost care and protection to rebuild and glow.

While blueberries have been linked to improving skin texture, goji berries are far rich in flavonoids that can neutralize free radicals, boost collagen and protect against UV damage.

Blackberries and raspberries are excellent sources that reduce oxidative stress and inflammation.

Experts recommend incorporating a mix of these fruits in your diet to help repair your DNA, reduce inflammation and prevent chronic conditions.

If you drink 14 drinks per week, the American Cancer Society's peer-reviewed journal Cancer, noted that you have a 25% higher risk of developing colorectal cancer. This also means that you have a 95% higher risk of developing rectal cancer as compared to those who drink an average of one drink per week.

Moderate alcohol intake is measured as seven or less drinks per week, which is associated with a lower risk. However, experts have time and again stressed that there is no safe limit of drinking.

"While the data on former drinkers were sparse, we were encouraged to see that their risk may return to that of the light drinkers,” co–senior author Erikka Loftfield of the National Institutes of Health's National Cancer Institute said in a news release.

What the Study Found

The findings come from an analysis of U.S. adults who took part in the National Cancer Institute’s Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial. Researchers tracked 88,092 participants over a 20 year period and identified 1,679 cases of colorectal cancer during that time.

The data showed a clear pattern. Higher lifetime alcohol consumption was linked to a higher risk of colorectal cancer, with the strongest association seen for rectal cancer. However, the study also offered encouraging news. People who stopped drinking saw their risk decline, highlighting that lifestyle changes can still make a difference later in life.

Read: Drinking Alcohol Could Damage Your DNA, Not Just Your Liver Or Heart

Colorectal Cancer Is Rising in Younger Adults

These findings come at a time of growing concern about colorectal cancer rates, especially among younger people. Earlier this month, the American Cancer Society reported that colorectal cancer has become the leading cause of cancer-related deaths among people under 50 in the United States.

Dr. Ahmedin Jemal, senior author of the report and senior vice president of surveillance, prevention and health services research at the American Cancer Society, said the trend is alarming. He noted that the speed at which colorectal cancer rates have risen among younger adults means it can no longer be considered a disease that only affects older people.

Also Read: Diljit Dosanjh Swears By This Green Juice to Power His 4am to 9pm Routine

Changing Guidance on Alcohol Consumption

Federal health guidance around alcohol has also shifted. Instead of specifying how many drinks are considered safe, the latest dietary guidelines advise Americans to drink less overall. People with certain health conditions are encouraged to avoid alcohol entirely.

Christopher Kahler, director of the Center for Alcohol and Addiction Studies at Brown University, has previously explained that no amount of drinking is completely risk-free. According to him, health risks increase with higher consumption, which is why current guidelines focus on reducing intake rather than defining a safe threshold.

What This Means for Individuals

Taken together, the research reinforces a simple message. Heavy drinking raises cancer risk, drinking less is better for health, and stopping alcohol use can help lower the chances of developing colorectal cancer. With rates rising in younger adults, experts say awareness and prevention efforts are more important than ever.