Kathleen from webmd.com says...
- Kale, also known as borecole, is one of the healthiest vegetables on the planet
- Kale is a Nutritional Powerhouse One cup of kale contains 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.
- Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.
Allison from mindbodygreen.com gave the top 10 health benefits:
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Dr. Mercola listed Kale as #2 in his list of top 10 best superfoods to eat
# 2 Kale
Kale is an inexpensive cruciferous vegetable that can help ease lung congestion, and is beneficial to your stomach, liver, and immune system. It's an excellent source of multiple vitamins and other nutrients, including:
| Vitamin A | Vitamin B | Vitamin C |
| Calcium | Lutein (helps protect against macular degeneration) | Zeaxanthin (helps protect against macular degeneration) |
| Indole-3-carbinol (may protect against colon cancer) |
How to cook it...(Kathleen from webmd.com says)
- Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
- Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
- Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
- Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red vinegar.
- Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.
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