Kale is a great addition to your plate. It has one of the highest levels of antioxidants of any vegetable. It was one of the most common green vegetables in all of Europe through the end of the Middle Ages.
One cup of kale contains only 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale is nutrient rich and stands out in three areas: antioxidant nutrients, anti-inflammatory nutrients, and anticancer nutrients in the form of glucosinolates.
Moreover, Nutritionist acknowledge Kale as providing a vast range of support for the
Kale: The Queen of the Green
body’s detoxification system. With one of the highest levels of antioxidants of any vegetables, it has a high ORAC (oxygen radical absorbance capacity) score http://www.oracvalues.com. Kale is very high in vitamins K, A, and C and has one of the highest levels of total carotene. Also high in lutein and zeaxanthin, which prevent macular degeneration (vision loss in the aging). Kale also contains beta-carotene, which improves skin elasticity and firmness. If it’s healthy, shiny hair you want… then you want some tasty Kale.
Kale, a member of the cabbage family, is also loaded with anticancer phytochemicals. The isothiocyanates (ITCs) made from kale’s glucosinolates have been shown to help regulate detox activities in our cells that has shown lower cancer risk. It also aids in lowering the risk for cancer and has recently been extended to at least five different types. They include cancer of the bladder, breast, colon, ovary, and prostate.
Additionally, there are large amounts of chlorophyll, calcium, b-vitamins, manganese and fiber. Kale provides valuable cardiovascular support in lowering cholesterol.
Researchers also identified more than 45 different flavonoids in kale that gives kale a leading dietary role in avoiding constant inflammation and oxidative stress.
Kale at it’s best is firm, has deeply colored leaves and moist hardy stems.
The most common Kale are Red, Green Curly, and Tuscan
Red Kale has frilly oak shaped leaves that are greenish purple in color with red veins. Red kale can be eaten raw in salads or it can be steamed, boiled, or sautéed. In comparison to other members of the Brassica family, such as Tuscan Kale and Mustard Greens, Red Kale’s flavor is more sweet than bitter, and its leaves are tenderer.
Green Curly Kale
Curly kale has ruffled leaves and a fibrous stalk and is usually deep green. It has a lively pungent flavor with delicious bitter peppery qualities.
Also known as Dinosaur or Lacinato Kale. The leaves provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Tuscan kale has dark blue-green leaves, with an embossed texture with a slightly sweeter and more delicate flavor than curly kale.
A balanced diet with an addition of Kale is a tasty way for better health.
Low in saturated fat
Very high in calcium
High in dietary fiber
High in iron
Very high in manganese
High in magnesium
High in phosphorus
Very high in potassium
High in riboflavin
High in thiamine
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
As with most things in life too much of a good thing may defeat the benefits. You should be aware that too much vitamin K can pose problems for some people. If you are taking anticoagulants such as warfarin you should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet. It is a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.