2. Kale for spinach
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 will ring up around 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 whopping 1770! Kale can be used in any recipe that calls for spinach.