Listen, I do not pretend you're not already aware that greens are healthy. What I will point out, however, is that if you are going to spend part of your day eating leafy stuff (which will inevitably get stuck between your teeth), you absolutely want to make sure you choose the best option, amirite?
Some green contenders are competing for this first place in your fridge: kale and spinach, two pillars of nutrition that promise to keep you healthy.
To determine what really deserves your time, your money and your seasoning efforts, Torey Armul, RD, takes stock of kale vs. spinach and exactly what these two greens bring to the table.
So, what makes the kale healthy?
This super versatile vegetable has been harvested since 17th century and gained popularity during the Second World War "to combat malnutrition in times of food shortage", Women's health Reported previously.
Today, these same nutrients fill salad bowls, are fried and even become bread. And it's not surprising, after all, kale contains a senseless amount of vitamin A and vitamin C, says Armul. In fact, "a cup of chopped cabbage contains 133 percent" of the recommended daily intake. And if that's not enough, kale is also "a good source of calcium, fiber and folate," and its sugar and calorie content is extremely low.
Nutritional information on kale, according to the USDA:
- Calories: 7
- Protein: 0.61 g
- Fat: 0.31 g
- Carbohydrates: 0.93 g
- Fiber: 0.9 g
- Sugar: 0.21 g
- Calcium: 53 mg
- Vitamin A: 1011 IU
- Vitamin C: 10.2 mg
- Folate: 13 μg
Gotcha, now, what about spinach?
Like kale, a cup of spinach contains only seven calories, but Armul will not fail to point out that this leafy green "meets half of your daily vitamin A needs and nearly twice the daily requirement of vitamin. K ". does wonders for the health of blood, bones and tissues. Plus, in addition to being a key ingredient in the number one dive on the planet (not to send me), it contains a lot of vitamin C and folate.
Nutritional information on spinach, according to the USDA:
- Calories: 7
- Protein: 0.86 g
- Fat: 0.12 g
- Carbohydrates: 1.09 g
- Fiber: 0.7 g
- Sugar: 0.13 g
- Calcium: 30 mg
- Vitamin A: 141 IU
- Vitamin C: 28.1 mg
- Vitamin K: 144.9 μg
- Folate: 58 μg
Okay, so kale vs spinach: Which one is healthier?
TBH, kale and spinach are quite similar. However, if you want to get to the bottom of things, kale contains more vitamins C and A than spinach, and "spinach stands out from cabbage for folate, vitamin K and iron," says Armor. . But both are low in calories, versatile and grow all year round.
So your choice of showing love to kale or spinach really depends on the nutrients you want to eat and the vegetables you think will taste the best. "As obvious as it may seem, tasting the taste of something is the [best] indicator to eat more in the future, "Armul says, regardless of the nutritional value, if you do not vibrate with the slightly bitter taste of kale, there is a good chance that you regularly take it on a vegetable like spinach. make as.
OK, I made my choice. Now, how can I prepare it?
As delicious as kale, it's rough, "so you'll want to send him a message with olive oil if you eat it raw," recommends Armul. "It will soften the leaves nicely and increase palatability," which makes it ready for salad.
Nevertheless, the hardness of kale makes it ideal for cooking (think chopped for soup or baked in a frittata), unlike spinach that becomes quite viscous when they are facing heat. But hey, if that's how you like your spinach, go for it.
Curious to know which healthy foods celebrities deem worthy of their diet? Take a look in Alicia Silverstone's fridge:
Armul even suggests blowing spinach with olive oil, lemon juice and the spices you like if cooked spinach is your jam. Otherwise, eating it raw in a sandwich or salad is also a good idea. If you're right after a nutritional boost, Armul recommends tossing spinach in a pasta sauce, pizza, omelettes or lasagna, as this will not dramatically change the taste.
And hey, if you're really adventurous, add some leafy vegetables to your morning smoothie – just make sure you add enough nut butter and fruit to kill the green taste.