Broccoli and spinach are packed with essential vitamins and minerals. Low in fat and calories and high in fiber, these vegetables fit well into any healthy eating plan. They are available fresh or frozen. Try substituting spinach for lettuce in salads, or toss broccoli into pasta dishes for an extra nutritional boost.
Vitamin C
Broccoli and spinach are rich sources of the antioxidant vitamin C. A 1-cup serving of broccoli contains 110 percent of the recommended daily value. A 2 1/2-cup serving of spinach provides 30 percent of the recommended daily value.
Vitamin A and Carotenoids
Vitamin A and related compounds in the carotenoid family are important for vision, metabolism and a variety of other processes in the body. One serving of spinach provides 120 percent of the recommended daily value of vitamin A. A 1-cup serving of broccoli includes 43 percent of your recommended daily vitamin A. Both vegetables are high in a carotenoid called lutein. According to the American Cancer Society (ACS), population studies have linked lutein consumption to a reduced risk of colon cancer.
Folate and Iron
Iron and folate are important for blood cell production, energy conversion and metabolism. They are also critical during embryonic and fetal development. A serving of broccoli provides 13 percent of the recommended daily levels of folate, while spinach provides 57 percent. Spinach also contains significant amounts of iron, providing 13 percent of the recommended daily value for adults.
Vitamin K
Spinach is a rich source of vitamin K, a group of fat-soluble vitamins that are critical for blood coagulation and bone metabolism. One serving of spinach provides a whopping 392 percent of your recommended daily value of this vitamin.
Phytonutrients
A number of plant chemicals, called phytonutrients or phytochemicals, appear to have anticancer actions in the body. Indole-3-carbinol is a phytochemical found in broccoli that appears to lower estrogen levels. Laboratory studies have demonstrated that it may slow or halt the growth of breast, prostate and other cancer cells. Sulforaphane is another compound in the same family that is found at high levels in broccoli and other cruciferous vegetables. It appears to stimulate the production of detoxifying enzymes that protect against cancer-causing agents. The ACS reports that studies have shown a reduction in breast tumor development in laboratory animals that consume sulforaphane. It may also protect against prostate, colon, pancreas and other types of cancer, although larger studies are needed.
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