What is the difference between silverbeet and kale

In addition to their stellar nutrient profiles, both kale and spinach have been linked to impressive health benefits. Both are rich in antioxidants — compounds that help prevent oxidative damage to your cells and protect against chronic disease 4 , 5. For example, one week study in 32 men with high cholesterol showed that drinking kale juice with meals improved cholesterol levels and increased antioxidant status 6. Meanwhile, a small study in 27 people found that eating a soup made with about 9 ounces grams of spinach for just 7 days improved blood pressure.

The study observed that the spinach soup significantly reduced both systolic and diastolic blood pressure thanks to dietary nitrates, compounds that increase blood flow 7. 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 , Spinach and kale are high in antioxidants and cancer-fighting compounds.

Both have been shown to reduce several heart disease risk factors and may aid weight loss. Spinach contains large amounts of dietary oxalate , a compound that binds to calcium in your body, preventing its absorption Eating oxalate-rich foods also increases the excretion of oxalate through your urine, which can lead to the formation of calcium oxalate kidney stones Those who are at high risk of kidney stones are often advised to limit their intake of foods high in oxalate, including spinach Spinach contains oxalate, which can prevent calcium absorption in your body and may contribute to kidney stone formation.

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 Spinach may also contain goitrogenic properties, though not to the same extent as cruciferous vegetables like kale. Disruptions in thyroid function can impact your metabolism and cause symptoms like fatigue, sensitivity to cold, and weight changes However, recent research suggests that eating goitrogen-rich foods in moderation is unlikely to cause issues for most people.

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 , Additionally, cooking vegetables deactivates the enzyme responsible for the release of goitrin 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.

Kale contains goitrin, a compound that can interfere with thyroid function. Eating enough iodine and cooking kale before eating it can help prevent any potential negative side effects. There are several small differences in the nutritional content and health benefits of kale and spinach. Still, both are incredibly nutrient-dense and can be enjoyed as part of a well-rounded, healthy diet. Many gardeners often differentiate between silverbeet and Swiss chard although they are the same species.

Naming silverbeet as the green with white stems and calling the green with coloured stems and veins crimson, red and yellow as Swiss chard or coloured chard. Silverbeet or chard is a very popular green with highly nutritious and flavourful leaves and stalks. Like many leafy green vegetables, silverbeet or chard are rich in an array of minerals and vitamins; high levels of magnesium, calcium, vitamin K, iron, potassium, vitamin A, zinc, copper, vitamin C, dietary fiber, and vitamin E.

It is generally eaten cooked as the leaves and stalk have quite a thick texture. However young tender leaves are sometimes eaten raw. Silverbeet or chard however is not the same as spinach. Spinach often referred to as English spinach has the Latin sub family name of Spinacia oleracea. It grows less vigorously and has smaller leaves than silverbeet. It is also softer and has a green stem rather than a large thick white or coloured stem.

Spinach is a very versatile green and can be eaten both raw or cooked as the leaves are very tender. Green leafy vegetables are nutrient-dense and a great source of antioxidants. They can be enjoyed raw or cooked and are full of fibre, vitamins and minerals as well as plant-based substances that offer protection from heart disease and diabetes.

Considered a wonder food and touted as one of the healthiest vegetables on the planet, kale is a powerhouse of goodness and nutrition with vitamins A, C, and K, and a good amount of calcium for a vegetable. Kale supplies folate, potassium and sulphur containing phytonutrients, carotenoids and flavonoids.

Kale is also rich in lutein and zeaxanthin compounds that are critical for eye health. It has been shown to lower blood cholesterol and reduce the risk of heart disease. Often erroneously called spinach, silverbeet is identifiable by its stems, stalks and the veins on its leaves. It does contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones.

Silverbeet is a good source of iron, vitamins K, A and C and calcium. It is full of antioxidants and the vitamins within it help to prevent inflammation. Silverbeet contains potassium, which helps to maintain blood sugar levels plus a high fibre content which is beneficial in reducing blood cholesterol.

It is great for skin health due to the role that vitamins A and C play in the production of collagen. The presence of magnesium assists with hypertension and cardiovascular disease. It is also beneficial for anaemia, because of its iron content. Silverbeet also houses B complex vitamins, which aid tiredness and depression.