Kale is a cruciferous vegetable and a member of the cabbage family. There are many different varieties of kale but Scots Kale, or curly kale, is the most common.
Packed with antioxidants, kale is one of the most nutrient dense foods available. It also contains Vitamin A, Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin K, calcium, copper, iron, magnesium, phosphate, and potassium.
Cooking reduces the nutritional value of kale so it is best to eat raw.
High in Antioxidants
Kale has high levels of antioxidants, including Vitamin C and beta carotene.
These antioxidants contain anti-inflammatory and anti-viral properties and may assist with:
- Heart health
- Lowering blood pressure
- Lowering cholesterol levels
- Reducing the risk of heart disease
- Reducing the risk of some cancers
- Preventing and treating depression
Vitamin K
Kale is one of the best sources of Vitamin K, which is essential for blood clotting and bone metabolism.
In fact, a single cup of raw kale contains seven times the recommended daily intake of Vitamin K.
Most of us are not at risk of a Vitamin K deficiency. It mostly affects those with conditions that affect vitamin absorption such as cystic fibrosis and celiac disease. And, of course, new born babies. Newborns usually receive a Vitamin K injection shortly after birth to prevent bleeding in the skull.
Minerals
Kale is loaded with minerals such as:
- Calcium – essential for bone health
- Magnesium – to help protect against type 2 diabetes and heart disease
- Potassium – to reduce blood pressure
- Lutein and zeaxanthin – to lower the risk of macular degeneration and cataracts
Eye Health
Kale contains the minerals lutein and zeaxanthin which are both vital for maintaining eye health.
In fact, they may help to lower the risk of macular degeneration and cataracts.
Weight Loss
Kale is low in calories and contains both protein and fibre.
By adding a cup full of kale to your meals you will not only be boosting your nutritional content, but you will feel fuller for longer as well.
How to Add More Kale to Your Diet
It is easy to add kale to your diet – just remember for the best nutritional value, it should be eaten raw.
You can add kale to:
- Salads
- Smoothies
- Wraps
- Burgers
- Fried eggs on toast
You can even make your own kale chips
In Conclusion…
Kale is one of the most nutrient dense foods on the planet and it is so easy to add it to your diet. Your heart, eyesight, and bones will definitely benefit from a cup a day.
Can you think of other ways to add more kale to your diet? Let us know in the comments below.
Enjoy.
LGxx
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