Build your bones
Spinach, radicchio and watercress may not immediately come to mind as foods for keeping bones strong, but all contain lots of vitamin K. A study at Tufts University in Boston found that low dietary intake of vitamin K in women was associated with low bone mineral density.
Sharpen your eyesight
Toss together a salad of spinach, romaine and red leaf lettuce: They all contain loads of the carotenoids vitamin A, lutein and zeaxanthin, a key to seeing better. Vitamin A helps eyes adapt from bright light to darkness. Lutein and zeaxanthin can help filter out high-energy light that may cause eye damage from free radicals.
Rev up your muscles
A recent Swedish research found that inorganic nitrate abundant in spinach resulted in muscles using less oxygen. The study, which had healthy participants ride an exercise bike before and after taking a dose of nitrate, found it improved the performance of the mitochondria which power our cells, in muscles.
Reduce risk of diabetes
Chronic magnesium deficiency has been linked to an increased risk of type 2 diabetes and the development of insulin resistance.