Transform meals without fuss. Squeeze half a lemon into saag, toss tomatoes in palak dal, or sip orange juice with spinach salad. These deliver 50-100mg C, the sweet spot per Hallberg. Amla works too, packing six times more C than oranges, as Indian trials show.
Watch for pitfalls: Tea or milk nearby tanks uptake 60 percent, per Piskin. Cook spinach lightly; boiling leaches less iron than raw. Start small, track energy. Women, especially, gain from this amid monthly losses.
Spinach loads vitamin K for bones, folate for hearts, and lutein for eyes. Vitamin C amps those too, fighting oxidative stress linked to diabetes. Studies like those in ACS Omega tie regular green intake to 20 percent lower chronic risks when paired right.
