Spinach vs Kale

Spinach vs kale, which one is better? Honestly, I'm not really sure it's fair to pit these two leafy greens against each other. In all reality if you're consuming either one on a daily basis you're already ahead of the game health wise. However, although they're both loaded with calcium and iron, one is way more bio available than the other. Can you guess which one? I'll give you a hint. Popeye won't be happy. That's right, kale wins on this one...sorry Popeye. How could this be? Well, spinach contains oxalate acid. Oxalate acids are a component of the plant that bind with the calcium and iron inhibiting absorption. So, even though spinach has loads of these minerals, we absorb hardly any of them. Not so great. Kale on the other hand contains oxalate acid, but far less to be an interference. The bio availability of calcium from kale is actually better than milk. This makes it a great option for people who can't or choose not to drink milk. Also, kale has more iron than beef per calorie!

A comparison of the two: http://caloriecount.about.com/calories-spinach-i11457
                                        http://caloriecount.about.com/calories-kale-i11233

What to do? Eat them both! Although kale is superior in the nutrient department, it's no reason to kick spinach to the curb. After all, spinach still has nutritional benefits.Of the two, kale is perhaps more of an acquired taste due to it's bitterness . However, keeping that in mind, both of these leafy greens make great additions to smoothies and salads.

Tips:

#1 Other foods that contain high amounts of oxalate acids are:

swiss chard
beetroot
mustard greens
okra
rhubarb

#2 Oxalate acids in these foods DO NOT interfere with calcium absorption of other foods eaten at the same time.

#3 To increase iron absorption, pair iron rich foods with vitamin C.

#4 Avoid drinking tea just before or after an iron rich meal. The tannins in the tea can inhibit iron absorption.


 Resources:
http://www.amazon.com/The-Dietitians-Guide-Vegetarian-Diets/dp/0763732419
http://www.organicauthority.com/health/reasons-kale-is-the-new-beef-nutritious-sustainable.html
Acid.html http://www.veetea.com/site/articles/Tea-and-Iron