BROCCOLI VS SPINACH: Which Snack Contain More Vitamin

Contents0.1 Energy0.2 Muscle0.3 Recovery1 SPINACH1.1 Energy1.2 Muscle1.3 Recovery1.3.1 And the winner is… Energy The first round is a tight fight […]

BROCCOLI VS SPINACH

Energy

The first round is a tight fight – so much so we that have to take into account how quickly these two vert colossi are digested. Despite broccoli having a higher calorie count – 34 per 100g to spinach’s 23 – the leafy veg gets the nod on this round thanks to its speedy delivery system.

Muscle

The judges declare a draw in the protein round. Both greenies offer a token of 3g of protein per 100g – not enough to make a difference to even the most malnourished biceps. Still, cruciferous veg reduces estrogen levels and helps produce more muscle-building testosterone, says the journal Metabolism. And serve with olive oil, because good fats create testosterone, too.

Recovery

Here’s where broccoli nibbles at the spinach empire. It contains 102% more vitamin C than the same serving of spinach. This will help you recover faster from workouts, according to research in the British Journal of Nutrition. The best way to cook it is in the microwave. Research at the University of Murcia found broccoli prepared this way held more of this recovery-boosting antioxidant.

SPINACH

Energy

Low-calorie spinach is ideal for losing weight. And it packs 40% more B vitamins and 10% more iron than broccoli. “Iron helps transport more oxygen to your cells, helping you train for longer, says sports scientist Brad Morris. Long runs on a belly full of Popeye food will be significantly easier.

Muscle

When it comes to vitamins, Spinach surges into the lead: just a single salad’s worth will give you 604% of your RDA of vitamin K, compared to broccoli’s 127%. This vitamin is responsible for keeping your skeleton strong and reducing the number of fractures you get, found research in Proceedings of the Nutrition Society. And big muscles need a solid coat hanger to drape off.

Recovery

The leaf is a better recovery option if you’re eating it before bed. A study in the aptly named journal Sleep found a diet rich in magnesium improves the quality of your sleep, and spinach has 15% more than broccoli. And frozen is just as healthy as fresh – how convenient!

And the winner is…

Spinach! Its night-time recovery and weight-loss boosting prowess ears it a points victory.

  1. Vitamin C: Broccoli contains more vitamin C than spinach. Vitamin C is a powerful antioxidant that plays a key role in immune system function and helps the body absorb iron. A half-cup serving of cooked broccoli contains about 51 mg of vitamin C, which is more than half of the recommended daily intake for adults.
  2. Vitamin K: Spinach is a better source of vitamin K than broccoli. Vitamin K is essential for blood clotting and bone health. A half-cup serving of cooked spinach contains about 444 mcg of vitamin K, which is more than six times the recommended daily intake for adults. In contrast, a half-cup serving of cooked broccoli contains about 47 mcg of vitamin K.
  3. Vitamin A: Both broccoli and spinach are good sources of vitamin A, which is important for vision, immune system function, and cell growth. A half-cup serving of cooked broccoli contains about 60 mcg of vitamin A, while a half-cup serving of cooked spinach contains about 573 mcg of vitamin A.
  4. Folate: Folate is a B vitamin that plays a key role in cell growth and development. Both broccoli and spinach are good sources of folate. A half-cup serving of cooked broccoli contains about 26 mcg of folate, while a half-cup serving of cooked spinach contains about 146 mcg of folate.
  5. Iron: Both broccoli and spinach are good sources of iron, which is important for oxygen transport and energy production. A half-cup serving of cooked broccoli contains about 0.5 mg of iron, while a half-cup serving of cooked spinach contains about 1.6 mg of iron.

Overall, both broccoli and spinach are nutrient-dense vegetables that offer a wide range of health benefits. Incorporating both into your diet can help ensure that you’re getting a variety of important vitamins and minerals.

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