The benifits of spinach:
 Famous for being the secret to Popeye’s legendary strength, spinach is truly a nutritional powerhouse—and perfect for green smoothies. A Harvard University study found that women who ate spinach more than five times a week had a 47 percent decrease in risk of cataract surgery compared with those who ate spinach less than once a month. Lutein, found in spinach, may also benefit eye health by reducing the risk of macular degeneration, according to the American Macular Degeneration Foundation. Vitamin A and vitamin K are two of the prevalent vitamins in spinach and they are known to help regulate blood flow, maintain bone health, preserve cell health and help the cells in the body grown normally.

 The Benifits of Kale:

Kale is a form of cabbage and related to broccoli, cauliflower and Brussels sprouts. It is very low in calories and contains more nutrients than most other greens. Kale is an excellent source of vitamin K, which is essential for bone and blood health, and helps by mediating coagulation and anticoagulation. Sulforaphane is a chemical found in kale and also sprouts and broccoli. A study published in Drug Discovery Today found that sulforaphane may help stop breast cancer cells from growing. The University of Texas conducted a study and found that a diet rich in kale may prevent bladder cancer by up to 29%. Kale may also help ovarian cancer too. The Nurse’s Health Study observed that women whose diets provided the most kaempferol, a flavonoid found in kale, had a 40% reduction in risk of ovarian cancer. By supplying the body with plenty of calcium, copper and manganese, kale may help absorb iron and prevent bone loss.