Americans live such busy lives that many people are taking vitamin pills and other supplements to try to get what they are missing by not eating a varied diet. The problem with this approach is that pills are expensive, you have to remember to take them, they do not satisfy the need to eat something tasty and they may not provide the same benefits as eating good food.

For example, vitamin C and vitamin E are antioxidant vitamins that help to reduce the risk of heart disease, cancer and other diseases when they are eaten in foods but not when taken as pills.

The theory from researchers is that antioxidant activity is enhanced by other substances in foods that are not included in pills.

Leafy greens have been shown to reduce the risk of cancer when eaten regularly. A new study on lung cancer risk shows that people who ate a serving of leafy greens daily had a 50 percent reduction in risk compared to those who ate fewer than five servings a week. Other vegetables, including potatoes, tomatoes and beans, also had a positive effect but not as great as leafy greens. In contrast to these results, several studies on the antioxidants beta-carotene and vitamin E showed an increased risk of developing lung cancer among smokers taking these supplements.

What are leafy greens and why are they so good for you? Leafy greens include spinach, kale, collard greens, Swiss chard and dark green lettuce, such as Romaine. They are good sources of vitamin A, vitamin C, fiber, iron and calcium with only 10 calories per cup.

How much is a serving? A serving is 1 cup raw or half a cup cooked. One pound of most greens makes about 6 servings.

How should leafy greens be prepared? Rinse them in a large amount of cool water. Do not soak.

• For salads, drain and place on paper towels or use a salad spinner to remove excess water

• Steaming: Place in pan with water that clings to the leaves from washing. Do not add more water. Cover and cook about 5-10 minutes.

• Stir frying: Drain and chop greens. Heat 1-2 teaspoons of oil in a pan. Add greens, stirring constantly for 5 minutes or until tender. Season with minced garlic or onion.

• Microwaving: Place in microwaveable dish with water that clings to leaves, cover loosely and microwave about 5 minutes.

How can leafy greens be added to recipes? After washing, draining and chopping, add to pasta dishes, casseroles, soups, other vegetables, omelets or stuffing.

Tip of the week:

The freshest leafy greens are available at the farmers markets in Cayuga County. For a taste of our popular Italian Beans and Greens Soup, stop by the Cooperative Extension table at the Auburn Farmers Market Thursday, June, 12.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Italian Beans and Greens Soup

Makes 4 1 1/2-cup servings

1 teaspoon oil

2 cloves garlic, minced

2 tomatoes, washed and diced

1 teaspoon dried basil or 1 tablespoon fresh basil, washed and chopped

2 cups greens (spinach, Swiss chard or kale) washed and chopped

2 1/2 cups reduced sodium chicken broth

2 15-ounce cans white beans (Great Northern or cannelini), rinsed and drained

2 tablespoons lemon juice

Black pepper to taste

1/4 cup grated Parmesan cheese

Heat oil in a large pot over medium heat. Add garlic and saute for 30 seconds. Stir in tomatoes, basil, greens and chicken broth. Simmer, covered, for 8 minutes. Coarsely mash beans with a fork or potato masher. Add beans to pot and cook for 15 minutes more or until greens are tender. Add lemon juice and simmer for another 10 minutes on very low heat, stirring occasionally. Season with black pepper to taste. Serve hot, topped with Parmesan cheese.