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.

Picture this: it’s a new morning, your alarm is blaring, and the world outside your blanket feels like a cold, unwelcoming place. You need to get ready for work, but there’s only one thing that can get you out of bed, coffee.

What may surprise you is that your daily cup of joe doesn’t just wake you up. When enjoyed in the morning, even on an empty stomach, it can offer a range of health benefits. So before you reach for breakfast, let’s look at why that first sip of coffee might be exactly what your body needs.

Morning Coffee: Is It Good or Bad for Your Health?

If you enjoy your coffee first thing in the morning, there may be more benefits to that habit than just feeling awake. Research published in the European Heart Journal found that people who drank coffee mainly in the morning had a lower overall risk of death and a reduced risk of dying from cardiovascular disease compared with those who drank coffee throughout the day.

The study, led by Dr. Lu Qi of Tulane University in New Orleans, also noted that coffee doesn’t appear to raise the risk of cardiovascular disease. In fact, previous research has linked it to a lower risk of certain chronic illnesses, including type 2 diabetes.

The January 2025 paper highlighted a striking finding, those who drank coffee before noon had a 16% lower risk of death from any cause and a 31% lower risk of death from heart disease compared with people who didn’t drink coffee at all.

ALSO READ: Your Morning Coffee Could Help Lower Your Risk Of Heart Diseases

But why does timing matter? In the morning, the body naturally experiences a surge in sympathetic activity, the system that helps us wake up and feel alert. This effect tapers off during the day and is at its lowest during sleep. Drinking coffee late in the day can interfere with this rhythm, often leading to sleep problems. Coffee is also known to suppress melatonin, the hormone that signals the brain when it’s time to rest, which may explain why afternoon or evening cups can be bad for your health.

How Much Coffee Is Safe for Women to Drink Each Day?

Even something as enjoyable as coffee can be too much of a good thing. Drinking too much caffeinated coffee can make you feel jittery and may cause:

• Increased heart rate
• Raised blood pressure
• Anxiety
• Trouble falling asleep

Pregnant or breastfeeding? The rules change. It’s best to check with your doctor before adding caffeine to your diet. And if coffee tends to make you jittery, remember that caffeine tolerance differs from person to person. Even one cup a day or decaf can offer some of the potential health perks.

ALSO READ: ICMR Flags Misuse Of Critical Drugs, Suggests New Antibiotics Be Sold Only In Hospitals

While coffee is a delightful part of your routine, other factors like a balanced diet, regular exercise, and maintaining a healthy weight have a bigger impact on overall health. Enjoying your cup of coffee can complement these habits, making it a simple addition to a healthy lifestyle.

A new study published in the Journal of Periodontology highlights that people in the UK who follow a Mediterranean-style diet may enjoy better gum health and lower levels of gum disease. Conducted by researchers at King’s College London, the findings show a link between diet, inflammation, and periodontal disease severity.

What the Study Found

The research evaluated 200 hospital patients who were part of the King’s College London Oral, Dental and Craniofacial Biobank. Participants underwent dental examinations, provided blood samples, and completed detailed dietary questionnaires.

The analysis revealed that individuals whose diets resembled the Mediterranean pattern, rich in legumes, vegetables, fruits, and olive oil, had lower levels of gum disease and systemic inflammation. On the other hand, patients who consumed diets high in red meat and deviated from the Mediterranean model were more likely to present with severe gum disease.

Researchers also measured circulating inflammatory markers. People with less healthy diets showed higher levels of Interleukin-6 (IL-6) and C-reactive protein (CRP), both indicators of systemic inflammation. In contrast, those following a plant-rich diet had lower levels of these markers.

Why the Mediterranean Diet Matters

The Mediterranean diet is widely recognized for its emphasis on whole, nutrient-dense foods such as fruits, vegetables, legumes, whole grains, nuts, and healthy fats like olive oil. It has already been associated with a reduced risk of major chronic illnesses, including heart disease, certain cancers, and neurodegenerative disorders.

According to the researchers, diet plays a significant role in human health by influencing the immune system and inflammation. This effect largely depends on the types of molecules present in food, including macronutrients, micronutrients, and phytochemicals. Plant-based diets are often rich in these components, which may contribute to reduced inflammation throughout the body.

Implications for Gum Disease

The study’s findings add weight to the idea that gum disease should not only be treated with dental procedures but also considered in the broader context of lifestyle and diet.

Dr. Giuseppe Mainas, first author of the study and postdoctoral researcher at King’s College London, noted:

“Our findings suggest that a balanced, Mediterranean-type diet could potentially reduce gum disease and systemic inflammation. We observed that there may be a connection between periodontal disease severity, diet, and inflammation. These aspects should be holistically considered when assessing treatment for periodontitis in patients.”

A Step Toward Better Oral Health

Professor Luigi Nibali, lead author and Professor of Periodontology at King’s College London, emphasized the growing importance of nutrition in dental health.

“There is emerging evidence about the role that a balanced diet might have in maintaining a periodontal healthy status. Our research shows the potential effect that a nutrient-dense, plant-rich diet could play in improving the nation’s gum health. Nevertheless, more investigation is needed to develop personalized approaches to help people manage their gum health,” he said.

The research is an important step in understanding how dietary choices affect oral and systemic health. While more studies are needed to confirm the long-term effects and create practical dietary guidelines for gum health, the message is clear: what we eat may directly influence not just our heart and brain, but also the health of our gums.

Weight loss is never a linear process, there are highs and lows, and the process can be grueling. Although exercise is a big part of it, your diet needs to be consistent as well. However, stopping yourself from indulging in many of these unhealthy foods can be difficult. Many people even wonder whether cutting out food can help or not.

To put things in perspective, the online weight loss coach shared her own weight loss journey. Online weight loss coach Amaka has gained a following by sharing her own success story of losing 25 kg in just four months. She achieved this through a mix of methods, including intermittent fasting, strength training, and a focus on what she calls "detox drinks." Her advice is all about making sustainable changes, and she recently put together a simple, easy-to-follow guide on her social media.

8 Foods You Should Avoid & Swap For Weight Loss

The guide isn't just about what foods to avoid, but it also gives a list of smart, delicious swaps you can make instead. Amaka's goal is to help people change their eating habits without feeling like they're missing out.

Sugary Drinks

Avoid: Stay away from sodas, sweetened juices, and high-calorie energy drinks, which contain a lot of sugar without any nutritional value.

Swap: Choose healthier options like water, green tea, or black coffee. You can also try making your own detox water with lemon and chia seeds for a flavorful, low-calorie drink.

Fried Foods

Avoid: Skip fried items like french fries and fried chicken. Frying food adds a large amount of fat and calories, making them a poor choice for your waistline.

Swap: Cook your food using healthier methods. Opt for grilled, air-fried, boiled, or baked meals. This simple change can significantly reduce your calorie intake and still give you great flavor.

White Bread & Refined Carbs

Avoid: Refined carbs like white bread and pasta are quickly digested and can cause sugar spikes. They don't provide the lasting energy you need.

Swap: Switch to whole-grain options, which are rich in fiber and keep you feeling full. Good choices include whole-grain bread, brown rice, oats, or nutritious sweet potatoes.

Processed Snacks

Avoid: Packaged snacks like chips and cookies are often loaded with unhealthy fats, salt, and sugar. They are designed to be addictive and offer very little in terms of nutrition.

Swap: Choose healthier, homemade alternatives. Try making your own air-popped popcorn, or snack on carrot and cucumber sticks with a little peanut butter. Greek yogurt with fruit is another great option.

Ice Cream & Sugary Desserts

Avoid: Most ice creams and desserts are packed with sugar and unhealthy fats, making them a major obstacle to weight loss.

Swap: You can still enjoy a treat by making a healthier version. Blend Greek yogurt with bananas and berries, then freeze it in small cups. You can also have a small piece of dark chocolate to satisfy your sweet cravings.

Heavy Creamy Sauces

Avoid: Be mindful of high-calorie sauces and dressings like mayonnaise. They can quickly add hundreds of calories to an otherwise healthy meal.

Swap: Use low-calorie alternatives. A great swap is a dressing made with mashed avocado, olive oil, and lemon. Greek yogurt also works well as a healthy, low-fat sauce.

Processed Meats

Avoid: Meats like sausages and hotdogs are often high in fat, sodium, and preservatives. They can be very unhealthy for your body and your weight loss goals.

Swap: Go for lean, healthy proteins. Good choices include grilled chicken, fish, turkey, and eggs. These foods provide the protein you need to build muscle and stay full without all the extra calories.

Excess Alcohol

Avoid: Beer, cocktails, and shots are often high in calories and can slow down your metabolism, making it harder to lose weight.

Swap: Drink alcohol in moderation. A small glass of red wine is a better option. You can also try sparkling water with fresh lemon and mint for a refreshing, calorie-free alternative.