Organic spinach and organic kale: your green friends and their benefits!
If you have read our article about superfoods then you have a good idea why we are so enamored with organic spinach and organic kale (and why we pack these incredibly healthy vegetables into our all-organic smoothies). In this article, we offer deeper insights into what makes kale and spinach so special. When it comes to their health benefits, there is plenty to discuss, so let’s get to it!
All Kale the King!
As perhaps the most widely discussed superfood, it makes sense to begin with kale. While ‘superfood’ is an ambiguous marketing term used to denote nutrient-rich foods that confer health benefits, “super” is indeed an apt way to describe kale.[1] Kale, a member of the brassicaceae family, is rich in antioxidants, fiber, vitamin C, vitamin K, calcium, the phytochemicals zeaxanthin and lutein, and a host of other nutrients.[2]
Each of these nutrients has been linked to a range of health benefits. The antioxidants so prevalent in kale help protect cells from the damage caused by free radicals.[3] Meanwhile, according to a 2018 study, the fiber in kale supports healthy blood sugar metabolism.[4] Extensive research, including a 2023 study, suggests that the fiber in kale also aids in digestive health and regularity.[5]
Moreover, the vitamin K in kale supports strong, healthy bones.[6] Bones are further reinforced by the calcium in kale, which helps maintain bone strength.[7] The phytochemicals lutein and zeaxanthin in kale support eye health, and kale has been studied for its role in maintaining healthy cholesterol levels.[8] [9]
Kale, then, is an outstanding way to incorporate a ton of nutrients into your diet in one fell swoop. However, we highly recommend being mindful of your particular health profile. It is also important to note that kale is number three on the Environmental Working Group’s list of fruits and vegetables most contaminated with pesticides.[10]
Of course, if you drink SaladPower all-organic smoothies, each of which is packed with 12 pesticide-free kale leaves, then you will not have to worry about that!
Spinach Benefits
While kale likely garners more hype, spinach also presents a health profile with an impressive array of nutrients.[11] Though kale has more calcium, spinach is still a healthy source of this bone-strengthening nutrient. When it comes to fiber, kale again tops spinach, but there is still enough fiber in spinach to support healthy blood sugar and a healthy heart.[12]
Kale does not beat spinach in every category, though. Spinach has nearly twice as much folate as kale. Folate, also known as folic acid and vitamin-B9, is instrumental in producing healthy red blood cells, making it particularly helpful during pregnancy and fetal development.[13]
In addition, the antioxidants in spinach, including vitamin C, vitamin E, and beta carotene, may support healthy lung function.[15]
Like kale, unfortunately, spinach (at number two) is also on the Environmental Working Group’s list of fruits and vegetables most contaminated with pesticides.[16] Again, we recommend organic sources of spinach, and all vegetables, such as SaladPower’s convenient, organic smoothies.
We hope this article provides you with useful information on the astounding health advantages gained by consuming organic kale and organic spinach according to your particular needs. Wishing you the best on your dietary journey!
[1] superfood - Quick search results | Oxford English Dictionary. (2023). Oed.com. https://www.oed.com/search/dictionary/?scope=Entries&q=superfood
[2] FoodData Central. (n.d.). Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/323505/nutrients
[3] National Cancer Institute. (2017, February 6). Antioxidants and Cancer Prevention. National Cancer Institute; Cancer.gov. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet
[4] McRae M. P. (2018). Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. Journal of chiropractic medicine, 17(1), 44–53. https://doi.org/10.1016/j.jcm.2017.11.002
[5] Nishimoto, Y., Salim, F., Yamauchi, Y., Mori, Y., Murakami, S., Suzuki, A., Fukuda, S., & Yamada, T. (2023). Kale improves bowel movements in constipated women and affects some intestinal microbes and metabolites: a pilot study. Frontiers in nutrition, 10, 1247683. https://doi.org/10.3389/fnut.2023.1247683
[6] Hao, G., Zhang, B., Gu, M., Chen, C., Zhang, Q., Zhang, G., & Cao, X. (2017). Vitamin K intake and the risk of fractures: A meta-analysis. Medicine, 96(17), e6725. https://doi.org/10.1097/MD.0000000000006725
[7] Osteoporosis: Risk factors, diagnosis, and treatment. (2019, July 22). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/155646#prevention
[8] Kale vs. spinach: Health benefits, nutrition, and more. (2021, May 5). Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/kale-vs-spinach#health-benefits-of-kale
[9] Kim, S. Y., Yoon, S., Kwon, S. M., Park, K. S., & Lee-Kim, Y. C. (2008). Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Biomedical and Environmental Sciences: BES, 21(2), 91–97. https://doi.org/10.1016/S0895-3988(08)60012-4
[10] Group, E. W. (n.d.). EWG’s Shopper’s Guide to Pesticides in Produce™. Www.ewg.org. https://www.ewg.org/foodnews/full-list.php
[11] U.S. Department of Agriculture. (2019). FoodData Central. Usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
[12] High fiber diet associated with reduced CV risk in hypertension, type 2 diabetes patients. (n.d.). EurekAlert! https://www.eurekalert.org/news-releases/717892
[13] Harvard School of Public Health. (2012, September 18). Folate (Folic Acid) – Vitamin B9. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/folic-acid/
[15] Hosseini, B., Berthon, B. S., Wark, P., & Wood, L. G. (2017). Effects of Fruit and Vegetable Consumption on Risk of Asthma, Wheezing and Immune Responses: A Systematic Review and Meta-Analysis. Nutrients, 9(4), 341. https://doi.org/10.3390/nu9040341
[16] Group, E. W. (n.d.). EWG’s Shopper’s Guide to Pesticides in Produce™. Www.ewg.org. https://www.ewg.org/foodnews/full-list.php
