![]() The National Institute on Aging reports they can also protect against cognitive decline. USDA research suggests noshing on leafy greens may help reduce the risk for cancer, osteoporosis, inflammatory diseases, heart disease, and type 2 diabetes. Spinach, on the other hand, offers more iron, magnesium, potassium, and vitamin K than kale.īut you can’t go wrong with either. Kale scores higher in the calcium department, with 53 grams (g) per cup versus spinach’s 30 g per cup, and kale also has more vitamin C than spinach. These two vegetables have a lot in common: a similar amount of fiber, protein, fat, and calories, according to the U.S. Most veggie smoothies get their green from spinach or kale. You can get nearly halfway to your daily veggie goal by starting your day with a green smoothie. The good news is it’s easy to become part of that 10 percent if you’re not already. Only about 10 percent of Americans meet that recommendation, according to the Centers for Disease Control and Prevention. ![]() Department of Agriculture (USDA) recommends that adult women take in between 2 and 2½ cups of vegetables per day, while men should have 2½ to 3 cups per day, depending on their age. Plus, Allen says the typical green smoothie likely provides at least one serving of vegetables, which most people need more of in their diet. On average, “vegetables have 25 calories per cup, while fruit has 60 calories per cup,” she says. Don’t get us wrong: It’s not that fruit is bad (fruits are rich in nutrients, after all) but fruit does contain more calories and sugar than vegetables, says Natalie Allen, RD, an instructor of biomedical sciences at Missouri State University in Springfield and the team dietitian for Missouri State athletes. From a nutrition perspective, there are many perks to sipping a veggie-packed green smoothie versus a purely fruit-based one.
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