Ah, the power of food. Even small portions of food have power, like small salads.

Small salads eaten just before a meal can keep your knees and hands free of arthritis. It's the vitamin K found in leafy greens like cabbage, spinach, and swiss chard that reduces the risk of joint damage.

Here's what science says about this salad scoop: Those with higher blood levels of vitamin K have significantly less chance of developing bone spurs and cartilage damage, common complaints of those with painful osteoarthritis. Hands seem to benefit the most, but knees get a dose of protection too.

Once word of caution before you mix up those greens: if you are on blood thinners, check with your doctor to determine how much vitamin K is appropriate for you.