(Photo : Photo by David Paul Morris/Getty Images) WATSONVILLE, CA - SEPTEMBER 23: Baby spinach grows in a field September 23, 2006 in Watsonville, California. With the recent outbreak of E. Coli being traced to spinach farms in California, growers are looking for ways to make up for the losses they are suffering.



Given by their outstanding and life-essential vitamins and minerals, one of the best ways to maintain a healthy body is eating green vegetables such as spinach and kale. Spinach and kale possess diverse and similar nutritional value.

According to Pop Sugar, 28gm of spinach has 6 percent calorie content while 28gm kale contains 14 percent. The two vegetables contain almost equal amounts of protein, fiber, carbs, and fat content.

From the standard amounts of the two greens which is 28gm, kale has a higher content of calcium amounting to 37.8gm while 27.7gm for spinach. Anyone who struggles with decreased bone density can choose kale over spinach.

For persons experiencing anemia requiring minerals such as folic acid and iron, spinach and kale is also a best choice. Spinach contains 0.8 mg and 54.3mcg of iron and folate respectively. Kale on the other hand contains 0.5mg of iron while 8.1mcg folate. Folate and iron is also essential in pregnant women and in oxygen transport in body system.

As reported by Daily Mail, vegetables are best recommended to be eaten raw. Raw vegetables contain more essential substances than when it is cooked. Some of the mineral and vitamin content of kale and spinach are very susceptible to heat and light and thus, they significantly decrease in amount and even "disappear" when cooked.

On the other hand, both kale and spinach contains several kinds of vitamins. Both of the greens contains; vitamin A, Vitamin B6, Vitamin C, and Vitamin K. These vitamins contribute to healthy immune system, healthy eyes, healthy liver (antioxidant), and healthy blood.

Furthermore, three essential minerals are also found in both kale and spinach such as; potassium, manganese and magnesium. These minerals can help a person to avoid cardiovascular disease, headaches, muscle cramps, and chronic fatigue. Manganese, in particular, can help in normal thyroid functions and blood sugar level.

Spinach and kale are not just for people who maintains a healthy diet but also for those who want to battle sickness concerning immune system, constipation, and even healthy skin. No matter how diverse there content is, they are still worth-eating. Combining the two greens in a creative shake or salad could be a great idea.