Which one is really healthier for you?

Here is a Rapid summary of the nutritional force test:

• The curly cabbage and spinach contain a similar quantity of calories, However The curly cabbage contains 67% more fibers.
• Regarding nutrition, The spinach beat the kale for most vitamins and minerals. Spinach is a better source of folate, vitamin A, vitamin E, vitamin K, iron, magnesium, manganese and potassium.
• Spinach is much higher in vitamin A than kale. Vitamin A is necessary for vision, immune function, cognitive function and reproductive health.
• Spinach is more concentrated in magnesium and potassiumminerals that play an essential role in controlling blood pressure.
• Spinach is higher in nitrateswhich are compounds that relax the blood vessels, supporting the healthy regulation of blood pressure.
• Spinach has higher levels of carotenoid plants luteine ​​and zeaxanthine. These compounds have powerful cell protection properties.
• The curly cabbage is higher in vitamin C and calcium that spinach.

Although both are nutritious, Spinach beats the cabbage curly in many categoriesIncluding the content of vitamins and minerals and levels of certain antioxidants.

However, research shows that Both are beneficial for health. For example, studies show that consumption of green leafy vegetables, such as spinach and kale, can reduce the risk of certain cancers, cognitive decline and heart disease.

A 2021 review revealed that a higher supply of green leafy vegetables was linked to a reduced risk by 7% of all events in cardiovascular disease, including cerebral vascular accidents and coronary diseases.

The addition of kale and spinach to your diet can also increase your intake of essential vitamins and minerals, as well as antioxidant compounds such as carotenoids.

It is best to consume a variety of green leafy vegetables, including kale and spinach. However, there are differences in taste and texture between the two, and some people may prefer to each.

The curly cabbage is more fibrous and has a bitter taste, while spinach has a softer flavor and a softer texture.

Spinach and kale can be appreciated fresh or cooked, although the kale of money requires a little more effort to make it pleasant to the taste when it is eaten raw. If you plan to eat kale, as in a salad, you can wait for it in the burnt with olive oil, then massaging the leaves between your fingers for a few minutes. This helps to break down the fibers from the leaves and makes them more tender.

Spinach and kale can be appreciated:

• Salads
• Jumped or steamed
• Soups, stews and pastries
• Homemade smoothies and juice

Spinach and kale are incredibly healthy. However, there are some drawbacks to consider.

Oxalates in spinach

Some vegetables, such as spinach, are high in anti-nutrient compounds called oxalates. Oxalates bind to minerals, like calcium, in your digestive system, Make it more difficult To make your body absorb them.

For this reason, kale is a better source of calcium than spinach. However, cooking spinach, such as boiling, can considerably reduce oxalate levels, which can improve the availability of nutrients.

In addition, the consumption of excessive quantities of foods rich in oxalate can harm your kidneys By depositing calcium oxalate crystals in the renal tubules, which are parts of the kidneys responsible for the elimination of your body waste and the referral of important substances in your blood. This can cause kidney damage and even kidney failure in rare cases.

Gochiganeous go -frizzy

Cruciferous vegetables, like kale, contain compounds called goitrogens. Goingogens can block the transport from iodide to thyroid, altering the synthesis of thyroid hormones.

Although cooking reduces oxalate levels, it is preferable to Avoid consuming large amounts of foods containing gootogenLike kale, especially if you have a thyroid disease.

Curfs and spinach are nutritious green vegetables that can be integrated into most healthy diets.

For the most nutritional advantages, it is best to consume a variety of vegetables, including spinach and kale.

However, spinach is generally higher in vitamins, minerals and certain antioxidants, such as lutein and zeaxanthine.