All images are copyrighted to their respective owners. Magnesium is a very important nutrient that most people don't get enough of. Spinach has 1.7 grams of protein per 2 cups / 60 grams. Studies have shown that the consumption of spinach blocked 40% of highly toxic carcinogens. One of the biggest reasons why I eat 16 cups of spinach per day is that it gives me about half of my needed calcium for the day. The views provided are of the opinion of the author who does not hold any responsibility for any results or effects of the advice given. Kale is one of the oldest cabbage-like plants originating from the Mediterranean and can be eaten either raw or cooked. It is one of the most nutritious foods on earth. Enter Your Name and Email below and you will immediately receive a PDF containing “9 Gorgeous Green Smoothies”, so you can start using it straight away. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. I credit a lot of that to my diet which is high in leafy greens and free of junk food. Disruptions in thyroid function can impact your metabolism and cause symptoms like fatigue, sensitivity to cold, and weight changes (20). When talking about veggies, especially green leafy ones, calories shouldn’t really matter a lot given that the nutrients they possess are a good trade-off already. So it’s up to you choose which one matters to you more: taste or nutrients? They both contain high levels of antioxidants, anti-inflammatory and anti-cancer components because they belong to the group of dark leafy greens. Kale is a better source of Vitamin A, B6 and C Spinach is rich in folate, an important mineral for pregnancy Both leafy greens are low in carbs and can aid quick weight loss It’s sweet, gorgeous and very healthy. Still, both veggies are considered among the good substitutes to meat for vegans or those who prefer to follow a vegetable-dense diet. Perhaps Popeye would be shocked to know that kale has 14% more protein content compared to spinach. Spinach is slightly lower in fat providing 0.5 grams of fat per serving. Spinach has twice a much potassium as kale. For those who have been closely following my journey towards a healthy lifestyle, you’ll definitely agree with me if I say that these vegetables make up most of my recipes for thickies and smoothies. Because, you see, I was able to lose so much weight so incredibly quickly in spite the fact that I was stuffing my face with food all day. I myself have experimented with every single veggie and fruit to come up with the tastiest versions of smoothies for a healthy diet. This article takes an in-depth look at the nutritional content and benefits of spinach and kale to determine which is healthier. Check out my video below where I show you how easy it is to make a meal replacement green smoothie using spinach, otherwise known as a Green Thickie. Weight loss effects of spinach. But for. Thankful Stephanie, Use this special voucher to get $10 off: WEBSITE (Add discount code WEBSITE at the checkout), Your email address will not be published. Coupled with exercise, a diet filled with either kale or spinach can ultimately sculpt your body according to your bodybuilding goals. If you’ve never tried these tasty little morsels, believe me you’re in for a treat. Meanwhile, a small study in 27 people found that eating a soup made with about 9 ounces (250 grams) of spinach for just 7 days improved blood pressure. This is why both kale and spinach are lauded for their contribution to good eyesight and prevention of degenerative eye conditions. © 2005-2020 Healthline Media a Red Ventures Company. Both kale and spinach act as appetite suppressants, but the way they do it is different from the other. I gained 60 pounds the last 6 years during pregnancy. Soon, you might consider incorporating them into your diet just so you can get as many benefits as they can provide. The truth is, there is no single food that will make or break your weight loss goals, nor is there any one type of weight loss diet we should all be on. I would go most of the day without eating and then snack on random things. Try sautéing and seasoning kale or spinach as a healthy side dish for your main courses. Additionally, cooking vegetables deactivates the enzyme responsible for the release of goitrin (25). The battle of the superfood commences. And even though it’s only 5 ingredients, as you can see from the nutrition facts info below, it’s pretty nutrient rich. If you want to see my vast collection of recipes, the best place to send you is my ultimate guide to spinach recipes. Having only 23 calories and 1.4 grams of carbs for every 100-gram serving, this vegetable can make you feel less hungry, which prevents unnecessary cravings. One single cup of raw kale contains 33 calories, while a cup of raw spinach only has 7 calories! . The reality here is that kale, as well as broccoli, are some of the most impressive and standout veggies out there. You can also get my Basic Green Thickie recipe by clicking here. There are several different types of kidney stones, but it’s estimated that about 80% are composed of calcium oxalate (16). Here are a couple of my favorites: I myself am into bodybuilding and have noticed a massive amount of muscle gain in a short amount of time without using protein powder. This article reviews whether mayo is safe when…. What a game changer for me. Thylakoids, which are green leaf membranes from spinach, have been studied at Lund University in Sweden to be a factor that helps slow down digestion. Vitamin C however, has a dominant presence in kale, at about 102% RDI per 4 cups, compared to only 45% in spinach per 4 cups. Neha Grover | … But to give you an idea, kale has higher calorie content than spinach. Considering that spinach is not only a nutrition powerhouse, but it can also help with satiety—the super-green is also great for weight loss. Kale Vs Spinach For Weight Loss. For this reason, I always make sure I include a small portion of raw kale in my green smoothies every day to put this powerful compound to work in my body. Check out my Cheesy Kale Chips Recipe by clicking here. My verdict is that there’s no sense in pitting kale vs spinach. Kale, in comparison, has a more bitter taste than spinach. Watch the video below to get more information about this. When you talk about calcium, it doesn’t have to be only from dairy. Kale vs spinach. This is where it differs from the carbs content in spinach. When done, taste the Spinach and Kale smoothie to see if you need to add a little extra honey. me, I eat at least 16 cups of spinach per day. ... Kale vs Spinach: Superfood Swap. Spinach is also teeming with good quality fibres that may do wonders for your heart and weight loss! Here are 21 iron-rich plant foods for vegetarians and vegans. This low carb green smoothie calls for either kale or spinach, though we prefer spinach for the taste, cost, and lower amount of carbs. I lost 56 pounds and recovered from Chronic Fatigue Syndrome by replacing meals with Green Thickies – my original smoothie concept. There are SO many people out there now proving that you can build muscle on a plant based diet including lots of leafy greens. Those who are at high risk of kidney stones are often advised to limit their intake of foods high in oxalate, including spinach (17). Combine your choice of greens with other veggies and eggs to make a hearty breakfast scramble. Both vegetables also contain cancer-fighting compounds, which have been shown to decrease the growth and spread of cancer cells in test-tube and animal studies (8, 9, 10, 11). Whether you use kale or spinach, you can try to substitute commonly used greens with either of the two very easily. In addition to their stellar nutrient profiles, both kale and spinach have been linked to impressive health benefits. This is why doctors would often prescribe that you eat leafy vegetables to naturally get your dose of iron. Spinach has nearly half as many calories per serving as kale, although it’s not likely that eating either of these will result in weight gain. Your Spinach and Kale smoothie for weight loss is now ready to … Being both superfoods, kale and spinach are bursting with nutrients and health benefits. Still, despite their many similarities, several distinctions set them apart. Similarly, fiber helps in preventing constipation. Iron is an essential nutrient that plays an important role in many bodily functions. Here I take it to another level with this simple spinach ice cream. One commercialized way is to turn kale into chips. Kale has more calcium than spinach (important when it comes to following a dairy free Paleo diet) Kale has four times the amount of vitamin C than spinach; Kale has at least 30% more vitamin A than spinach; Lastly, kale wins again with almost double the amount of vitamin K, a vital clotting factor for our blood Iron is necessary for your body because it keeps your blood healthy. That’s because kale is much denser than spinach. But for the benefit of those who keep asking the question, I have carefully compared the two based on their respective nutritional content, taste and their contributions to weight loss. Kale, or Brassica oleracea L. (Acephala group), is a leafy green vegetable similar to cabbages and broccoli. If you are looking to lose a little bit of weight really fast, or a lot of fat over a longer period of time, you need to stick with some very specific foods in your diet. Both also contain fiber and several other important micronutrients in varying amounts, including vitamin A, riboflavin, and calcium. is also a remarkable mineral that can be found in both kale and spinach. Here are 10 magnesium-rich foods that are also super healthy. I have an especially delicious kale chip recipe and video to show you how to do it. Weight Loss Diet: Start Your Day With Spinach Kale Smoothie To Lose Weight (Watch Video) This spinach kale smoothie is the best thing you can have for breakfast. They’re both high in vitamin K — a key vitamin involved in healthy blood clotting and bone formation (1). There is one thing that kale beats spinach hands down, and that is for a chemical called sulforaphane. Spinach is also one of those vegetables that is ideal for weight loss. Kale contains goitrin, a compound that can interfere with thyroid function. Spinach 101: Nutrition Facts and Health Benefits, 21 Vegetarian Foods That Are Loaded With Iron, 16 Superfoods That Are Worthy of the Title, How Eating Leafy Greens Can Help People With MS, 10 Magnesium-Rich Foods That Are Super Healthy, Add kale or spinach to a salad topped with vegetables and a. Kale has more vitamin A and C while spinach is rich in vitamin K, folate and iron. But that's not even the best part. Here’s how kale and spinach stack up against one another (3): Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. A recent study showed the older adults who eat leafy vegetables had slower rate of memory decline. Commentdocument.getElementById("comment").setAttribute( "id", "afd6ba32ff52b3d1ab921bd65c2d34c6" );document.getElementById("c08a1a06c7").setAttribute( "id", "comment" ); Hi, I’m Katherine. Also, pay attention to your fruit and vegetable intake. Both vegetables has 1 gram each of fiber content. Kale diet for weight loss – A lot of people are wondering whether there really is a kale diet for weight loss or not. Though they hail from entirely different plant families, they’re often used interchangeably in recipes ranging from salads to soups to smoothies and beyond. Kale or Brassica oleracea L is a natural superfood. You are going to start craving kale chips once you try these for the first time. So, if you’re always feeling hungry, either kale or spinach can help you curb your cravings so you can avoid unnecessary eating that contributes to weight gain. If you are, these kale smoothie recipes for weight loss are exactly what you need to help move those extra pounds. Are you feeling run down and are struggling with ever increasing health problems? Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients. If you’ve never tried fruit ice cream you’ve been missing out. Experts think this phenomenon could help with MS. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Spinach may also contain goitrogenic properties, though not to the same extent as cruciferous vegetables like kale. Which is better? Here are 14 of the healthiest vegetables on the…. Is Kale Good for Weight Loss? Spinach is the perfect friend for weight loss since it both has an infimum amount of calories per gram and reduces hunger.. The insoluble fiber in spinach makes it an effective appetite suppressor as it helps in the bulking of digested food. Overall, kale has a little bit more carbs content compared to spinach. Click here to get Over 50 Spinach Recipes: The Complete Collection. Hey, and welcome to my extreme spinach weight loss challenge. What most people don’t know about spinach is... All of these spinach salad recipes are raw, vegan and gluten free, perfect for reducing inflammation and sending nutrients sky rocketing. Vitamin A, is much pronounced in spinach than in kale. They allow you to stay healthy and fit and … They’re versatile enough to become regulars in my diet, and more importantly, highly nutritious. When it comes to smoothies, there are no right or wrong ingredients, feel free to add or remove any ingredients in the kale smoothie recipes below to make it your own. Spinach smoothies are just a complement to a healthy diet. This vitamin is what gives veggie eaters a radiant glow and improved immunity. Aside from calcium, potassium is also a remarkable mineral that can be found in both kale and spinach. No longer will you see your veggies as something to be endured. I eat a large amount of spinach in my diet and I find it easy to lose a few extra pounds by reducing my daily calories without feeling hungry. These extracts in spinach are responsible for extending digestion, which in turn gives us the feeling of satiety. Thus, drink them along with your meals or as an extra snack. You can also add chopped pieces of banana to make the Spinach and Kale smoothie interesting or sweeter. By slowing it down, it gives time for the intestinal hormones to be released and send signals to the brain that our stomach is full already. But for me, I eat at least 16 cups of spinach per day. Popeye made it look like spinach is tasty, but eaten out of can, you might not actually like the taste. The following sections will discuss in detail what you need to know about kale and spinach so you can decide for yourself which one is better—although I’d say it doesn’t hurt to try them both. Kale is rich in fiber, too, although the starch content is higher in this leafy green. Yes, kale and spinach contain lots of calcium. Healthline Media does not provide medical advice, diagnosis, or treatment. Kale, being high in fiber, is able to suppress appetite by contributing to the bulk in the stomach that makes you feel full. Whip up a green smoothie using kale, spinach, and a few of your favorite fruits and vegetables. Sulforaphane is contained in Kale and other cruciferous vegetables but doesn’t appear to be present in spinach. It contains magnesium, which regulates high blood pressure. I know most of you would ask me to compare the taste of kale and spinach, so let me just be honest. Give your body a much needed detox and lose weight by taking the FREE 7 day Lean Green Smoothie Challenge. For me personally, both are crucial in my diet. Which is better? Keep your leafy greens fresh by freezing them for your smoothies and recipes. It is loaded with nutrients. But added to that, it will provide you with a great source of vitamins and antioxidants! GreenTHICKIES is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, amazon.ca, and amazon.co.uk. Kale, on the other hand, is still high in this eye vitamin with 4 cups giving you 274% RDI. Just 4 cups of spinach has a whopping amount of 482% of recommended dietary allowance. As for magnesium which is important for the strengthening of the bones, spinach has 30% RDI per 4 cups compared to 9% in kale. Mind your water consumption in order to remain properly hydrated while you follow a weight loss diet. I’m so excited to continue another week with this plan! You are going to start craving kale chips once you try these for the first time. Chlorophyll can also help to boost the amount of coenzyme Q10 in the body which is an antioxidant responsible for protecting us from disease. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. My own grandma managed to reverse macular degeneration by increasing the amount of leafy greens in her diet, and this has motivated me to keep a high amount of these leafy greens in my own diet every day. There’s an ongoing debate among health communities regarding the question of which veggie superfood provides the most benefits to one’s diet. Here are a few simple ideas to start adding these delicious vegetables to your routine: Kale and spinach may differ slightly in terms of nutritional value and health benefits, but both can be included as part of a healthy diet. Both have been shown to reduce several heart disease risk factors and may aid weight loss. If you enjoyed this article, Kale Vs Spinach, you might also love my 10 raw vegan spinach salad recipes. Other research has found that regularly eating cruciferous vegetables is not associated with a higher risk of thyroid cancer — except for in women with a very low intake of iodine (23, 24). Though no single food holds the key to good health or disease prevention, many may be described as super. Watch this short video to learn more about this. This provides numerous benefits such as boosting antioxidant protetcion, reducing inflammation and improving the ability to detox harmful chemicals out of our bodies. A cup of uncooked kale has 1.4 grams of carbohydrates, which is in the form of starch. Still, though spinach and kale have different concentrations of certain nutrients, they’re both highly nutritious vegetable choices overall. For example, human and animal studies show that eating broccoli sprouts and Brussels sprouts doesn’t affect thyroid function or thyroid hormone levels, suggesting that it’s safe for those with thyroid issues (21, 22). Not only do each of these ingredients bring a different set of nutrients to the table, but they can also add a bit of variety and new flavors to your diet. Required fields are marked *. I have an especially delicious kale chip recipe and video to show you how to do it. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Kale, being high in fiber, is able to suppress appetite by contributing to the bulk in the stomach that makes you feel full. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. Kale Drinks For Weight Loss : Kale, Spinach and Pear Smoothie - Nutritional facts (per serving): 122 calories, 1.9g fat (14% of calories from fat), 0.3g saturat What do you get with 9 Gorgeous Green Smoothies? Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. These filling nutritious energizing green smoothie recipes will help you to naturally reach your ideal weight. Both have their highlights, but nothing that the other can’t offer in some or even better ways. Latest posts by Katherine Kyle @ Green Thickies. Perhaps the best way to go for a no-fuss veggie recipe is to just make a salad out of leafy greens. Weight Loss Kale & Spinach Smoothie. The sour taste of the lemon juice cuts out the bitterness of the kale and spinach. Here are 14 of the healthiest leafy green vegetables you…. At 1.1 grams, the carbs in a cup of raw spinach is made up mostly of fiber. March 16, 2020. Otherwise, you can try sautéing them or cooking them in various ways that you find flavorful and nutritious. What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss (12, 13). The leafy green vegetable is akin to cabbages and broccoli. What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss (12, 13). For your vegetables, I chose a trio of kale, lettuce and spinach. Therefore, if you have thyroid problems, cooking kale or spinach prior to eating it and ensuring you get enough iodine in your diet from foods like seafood and dairy can help prevent any side effects caused by goitrin. | Livestrong.com Boiling spinach can reduce the concentration of dietary oxalate by up to 87% (18). For example, one 12-week study in 32 men with high cholesterol showed that drinking kale juice with meals improved cholesterol levels and increased antioxidant status (6). That is why spinach for weight loss – recipes at home are so common among women. Spinach and kale are high in antioxidants and cancer-fighting compounds. Get an extra boost of nutrients with these recipes, thanks to this magical superfood. Healthy weight loss smoothies are a great way to do this. When it comes to the health and weight loss benefits, does one green fare better than the other? It is easy to make up the rest of the calcium from foods such as beans. Spinach contains oxalate, which can prevent calcium absorption in your body and may contribute to kidney stone formation. I hope you have carefully examined the similarities and differences between kale and spinach. Highlights. Monika Baechler/Pixabay Read More: Top 18 Best Weight Loss Pills For Women In 2020 I personally prefer to use spinach in my green smoothies and green thickies because it has a very mild taste when you combine it with other foods. Still, both are incredibly nutrient-dense and can be enjoyed as part of a well-rounded, healthy diet. Dietician Padma Venkat of the Wise Health Centre believes “You can eat kale raw or cooked, and the vegetable can be good for weight loss if you remember to include it as part of a calorie-controlled diet which consists primarily of moderate portions of nutrient-dense foods. Spinach is packed with nutrients and antioxidants. Please feel free to share this infographic on social media or your website with a link back to this post. The recently discovered sulforaphane has been shown to be so powerful that it actually improves the expression of our DNA! Click the links to download the following documents. For instance, kale contains more than twice the amount of vitamin C, while spinach provides more vitamin K, vitamin A, and folate. On the other hand, spinach, while also rich in fiber, has been found to further aid in appetite suppression through its extract called thylakoids. Ideally, try incorporating a few servings of each into your weekly meals, along with an assortment of other leafy greens, such as romaine, Swiss chard, collard greens, and cabbage. Plus, they’re rich in vitamin C, which plays a central role in disease prevention and immune function (2). While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease. 10 Delicious Kale Juice Recipes You Should Try For Weight Loss If I ate the same amount of calories from junk food I would feel starving, so it definitely works a treat. I just wanted to tell you I completed the 7 day detox and I feel so great. Spinach is a leafy, green vegetable. You won't go hungry on this diet ... And better yet - it actually requires minimal time in the kitchen. I'll show you exactly what I did to lose 9.2 pounds (4.2 kilograms) in just 5 short days.. Weight Loss Diet: This 5-Minute Delish Spinach Salad Is Ideal For Dieters Spinach is packed with iron, calcium, magnesium, and potassium. From Fat and Fatigued To Lean and Loving Life In 4 Months. Kale has 2.6 grams of protein for the same weight. Spinach contains large amounts of dietary oxalate, a compound that binds to calcium in your body, preventing its absorption (14). Spinach is also performing well at 12% of daily dietary requirements per 4 cups. Regular consumption of spinach (at least 2-3 servings per week) will give you a charge of vitality and energy, will contribute to weight loss, and also perfectly displayed on the state of the skin. It’s not a huge difference if you only ever eat 1 cup a day. Both kale and spinach can be blended with fruits and nuts so you can drink them straight up from a glass. For me personally, both are crucial in my diet. However if you compare cup size, it only has 1.4 grams of protein for 2 cups. They’ve also each been shown to positively impact heart health by improving several heart disease risk factors, such as high cholesterol and blood pressure. Spinach … Add weight loss smoothie ingredients to blender starting with the greens and ending with the fruit. 15+ Best Healthy Kale Recipes for Weight Loss. I’ve tried everything from paleo and keto to the point where I didn’t know what to eat or how much and felt like even eating fruit was bad for me which thankfully it’s not! Your email address will not be published. This Coconut Mango Spinach Smoothie is a grain free smoothie made more filling with the use of hemp seeds. When it comes to nutritional value, both kale and spinach have different strengths. However, figuring out how to add some nutritional balance to your approach may help make the process feel a bit easier - and potentially improve your health in the long run. Find out how to freeze spinach 3 different ways. I am a stay at-home, homeschooling momma of 3 littles and at times so busy I would forget to feed myself! Both have the same effects on satiety as well. While a pure kale or spinach smoothie may not appeal to your taste, you can always incorporate naturally sweet and tangy fruits to hide the flavor of the leafy greens. Make it Green, Thick and Quick. Vegetables that have dark green leaves have been said to contain these health benefits, which is why there’s a consensus that both kale and spinach rank high in nutrient values and do not seem to lag behind each other. Consuming these veggies on a daily basis has helped me to bounce back from chronic fatigue syndrome very quickly. However, recent research suggests that eating goitrogen-rich foods in moderation is unlikely to cause issues for most people. Read my inspiring comeback story, From Fat and Fatigued To Lean and Loving Life In 4 Months. Both are rich in antioxidants — compounds that help prevent oxidative damage to your cells and protect against chronic disease (4, 5). We put these two leafy green powerhouses to the test in every way imaginable. Over 50 Spinach Recipes: The Complete Collection, How To Freeze Spinach For Your Green Smoothie. Leafy greens rarely have much of a fat content, but in case you’re wondering, kale has 0.6 grams of fat in one serving per 4 cups. 10 Second Banana Ice Cream Recipe (Using Only Bananas), 30 Second Banana Smoothie Recipe For Miraculous Weight Loss, Magical Banana Slicer Trick (Unbelievable), How To Keep Bananas From Turning Brown (10 Genius Hacks), How To Ripen Bananas (Fast & Easy) Try It Today, 1 Minute Salted Caramel Sauce Recipe (Blender, Raw, Vegan, No Refined Sugar), Easiest Mango Smoothie Recipe (2 Ingredient, Raw, Vegan), How To Ripen A Mango Faster (Or More Slowly), Click here to download Green Thickies GDPR Policy. Green Thickies: Filling Green Smoothie Recipes, Complete Meal Green Smoothie Recipes & Diet Plans. Check out the next few sections for detailed comparison of these nutrients. https://loseweightbyeating.com/11-kale-smoothie-recipes-fast-weight-loss Cruciferous vegetables, such as kale, contain goitrin — a compound that may interfere with thyroid function by decreasing the uptake of iodine, which is necessary for the production of thyroid hormones (19). Therefore, enjoying both as part of a healthy, balanced diet can ensure you’re able to take advantage of the unique benefits that each has to offer — while also adding a bit of variety to your daily meals. Potassium is necessary for regulating fluid balance in the body, nerve function and prevention of strokes. Kale has 5% of iron RDI while spinach has 18% per 4 cups. Nutritionists and health experts are actually torn between the two when it comes to supremacy in health benefits that they concluded the battle would always be a draw. Your body and taste buds will both thank you! I get most of my nutrients from a large amount of spinach for a very low amount of calories, and I also include kale for the added, If you enjoyed this article, Kale Vs Spinach, you might also love my, https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/, https://www.medicaldaily.com/battle-superfoods-which-better-your-health-kale-or-spinach-343608, https://academic.oup.com/ajcn/article/72/6/1424/4729430, https://www.huffingtonpost.ca/2013/07/02/kale-vs-spinach_n_3534191.html, https://health.clevelandclinic.org/kale-vs-spinach-which-is-heart-healthier-infographic/, https://dailyburn.com/life/health/kale-vs-spinach-benefits-face-off/, https://www.brainandlife.org/the-magazine/article/app/14/5/14/leafy-greens-are-good-for-the-brain, https://www.collective-evolution.com/2015/12/08/want-to-lose-weight-eating-spinach-may-just-be-the-key/, https://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-kale-ga.htm.