April 19, 2016
April 19, 2016
Kale is truly a superfood. It’s a cruciferous vegetable from the cabbage family that is considered to be the most nutrient dense food on the planet! There are many different varieties of Kale ranging from purple to green, from curly to smooth; but all of them pack a nutritional wallop! Having one cup of chopped Kale each day (in a smoothie, steamed, or some other way) boosts your entire nutritional intake with only 33 little calories. Here are some great benefits from the humble Kale:
- Kale has very little fat, but what it does have is healthy fat of the Omega3 variety.
- Vitamin A: Needed for hair, skin, and nails
- One serving has more than 200% of the RDA
- Vitamin K: Needed for bone health and calcium absorption
- More than 600% of the RDA
- Vitamin C: Boosts immune function
- More than 100% of the RDA
- Potassium: Needed for heart health, nerve health, and muscle tone
- Most of us get too little Potassium. A serving of Kale gives 9% of the RDA
- Potassium helps reduce high blood pressure.
- Help reduce cellular damage from the stress of free radicals.
- Oxidative damage is responsible for aging and also for many cancers.
- Kale contains Quercetin and Kaempferol—both powerful anti-oxidants.
- Heart Healthy
- Kale increases HDL (good cholesterol) while minimizing LDL particles in the blood. Steaming Kale maximizes this benefit.
- Helps Protect Against Cancer
- Contains both sulforaphane and indole-3-carbinol; both of which fight cancer.
- Good for your Eyes
- Contains Lutein and Zeaxanthin; both great for eye health.
- Reduces the risk of macular degeneration and cataracts.
- Helps with Maintaining a Healthy Body Weight
- Because it is nutrient dense, has good fats, and is still low in calories, eating Kale regularly helps you maintain a healthy weight.
So the bottom line is that when the waitress asks, “You want a side of Kale with that?” You should always answer, “Kale, Yeah!” Hold the fries…bring on the Kale.