It’s the vegetable that has become the ultimate symbol of healthy living—and a staple of green juices across America.
Some nutritionists have suggested that kale — the leafy green vegetable that’s technically a type of cabbage — is better than another vegetable popular in the wellness world: spinach.
While both have health benefits that “deserve a spot in your fridge,” kale is packed with vitamins A, K and C and, most importantly, fiber, which stimulates gut flora, according to Stephanie McKercher, a registered dietitian and recipe developer in Denver. Colorado, at GratefulGrazer.com.
“Kale is higher in fiber and contains more vitamin C than spinach,” Ms McKercher told Fox News.
Kale is considered a “superfood” because of its high fiber content and large amounts of other nutrients, including calcium, vitamin A, vitamin C and vitamin K.
“Vitamin C acts as an antioxidant. It supports the immune system and helps with iron absorption.”
Fiber is especially important because it plays a role in reducing the risk of colon cancer and heart disease. According to the American Association for Nutrition, less than seven percent of Americans meet the government-recommended intake of 30 grams per day.
But other experts told DailyMail.com that while kale offers significant benefits, it’s not the healthiest of leafy greens. So what is it?
Kale – which has slightly tougher outer leaves than spinach and is generally cheaper – is the favorite leafy green of Australian functional medicine expert Jabe Brown, who told DailyMail.com: “Kale is very high in fiber and has a higher fiber content.” than most other leafy greens (8 per cup of cooked kale).
He adds that they are also a great source of potassium, which is essential for regulating heart rate, supporting muscle contraction and balancing sodium levels in the body.
Dr. Carolyn Williams, a registered dietitian, encourages people to eat the leafy greens they like because each vegetable has a number of benefits
“This makes them an ideal choice,” he says, “especially for anyone looking to increase their fiber intake.”
And then there’s calcium: the bone-strengthening nutrient often found only in dairy products.
While one cup of raw spinach contains 30 milligrams of calcium and kale contains 53 milligrams, one cup of kale contains a whopping 286 mg of calcium.
Cabbage is also rich in vitamins A and C – important for a healthy immune system – and iron to prevent anemia, in which the blood cannot deliver enough oxygen to the body’s tissues.
However, experts say adding leafy greens to your diet is a surefire way to get much-needed fiber, increase satiety, reduce snacking and maintain healthy blood sugar levels.
Dr. Carolyn Williams, a registered dietitian, told DailyMail.com: “ One leafy green contains slightly more vitamins and minerals than another, but an alternative contains more different nutrients. So there is no clear winner or anything like that.
“And I think the most important thing is for people to eat more leafy greens.”
Cooking leafy greens in a healthy fat like extra virgin olive oil with a little salt and pepper is a great way to include them in lunches and dinners.
Dr. Williams said she prefers spinach because of its versatility, as many people prefer to massage it with oil first when preparing kale to tenderize it.
She said: “I tell people to eat only vegetables and leafy greens. “Eat what you like, what you’re going to eat. Because the most important thing is to get leafy greens.”
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Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
