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8 Health Benefits (and Cautions) of Kale

By |November 12th, 2013|

kale and wood

Discover the newest superfood of the stars, its health benefits AND cautions.

“Every leaf of kale your chew adds another stem to your tree of life.” Ancient Turkish Saying

Kale was once called the ‘poor people food’ but now it’s the new trend. Celebrities like Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are all eating kale to feel better and keep the ‘sleek physique’ needed for stardom.

It is one of the my top Powerfoods!

Did you know?

  • There are over 50 varieties of kale
  • National Kale Day is celebrated on the first Wednesday of October.
  • Kale plants continue to produce late into winter. It is the perfect green for seasonal eating in fall or winter.
  • Kale needs a frost to become sweeter. The frost converts some of plant’s starch into sugar.
  • In Scotland, an invitation to “come to kale” was an invitation to dinner.
  • An adult hippopotamus at Washington D.C.’s National Zoo eats 10 pounds of kale a day!

8 Health Benefits of Kale:

1. Can help lower cholesterol levels.
The fiber fiber in kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease. It’s best when kale is cooked instead of raw.

2. Kale is a detox food.
It’s filled with fiber and sulfur which are great for detoxifying your body and keeping your liver healthy.

3. Low in calories
A cup of chopped kale has only 33 calories. Great for weight loss!

4. Great at fighting many cancers
Kale is rich in organosulfur compounds which are known to figh cancer, especially colon cancer.

5. Supports a healthy immune system.
Kale is full of sulforaphane which helps which nourishes the immune system.

6. Visual Benefits.
Kale is abundant in two carotenoids, lutein and zeaxanthin, which act like sunglass filters preventing damage to the eyes from excessive exposure to ultraviolet light.

7. Supports normal blood clotting, antioxidant activity, and bone health.
The high amount of Vitamin K helps nourishes those activities in the body healthy.

8. Great for helping digestion and elimination.
It is very high in fiber.

All greens are nutritious, but kale stands way above the rest. Kale has more iron than beef per calorie. Very high in in Vitamin K, full of powerful antioxidants and much more. Read all about it: Kale Nutrition.

History:

  • “Kale is the one of the oldest forms of cabbage, originating in the eastern Mediterranean. Kale is thought to have been used as a food crop as early as 2000 B. C.” Laurie Hodges, Ph. D. Extension Specialist
  • Kale originated in Asia Minor and by the 5th century B.C., the preference was for the larger leaf that developed into the vegetable we now know as kale.
  • The plant was brought to Europe around 600 B.C. by groups of Celtic wanderers. Early historic records on the Romans called it Sabelline Cabbage.
  • Kale was a staple crop in the Scottish Islands because of its hardiness; the Scots grew it in kale yards. Almost every house had a kale yard and preserved kale in barrels of salt.
  • English settlers brought kale to the United States in the 17th century.
  • Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.

How to Buy and Store Kale:

  • Always buy organic kale; it is grown with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, with deeply colored leaves and hardy […]

Kale Calories and Nutrition

By |November 7th, 2013|

 kale  close up

I cup of kale only has 33.5 calories but it is the other nutritional aspect of kale that makes it a superstar.

All greens are nutritious, but kale stands way above the rest.  

  1. High in iron. Kale has more iron than beef per calorie.
  2. High in Vitamin K.  A diet high in Vitamin K can help protect against various cancers.
  3. Full of powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
  4. High in Vitamin A which is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
  5. High in Vitamin C. Good for your immune system and your metabolism.
  6. Very high in calcium. Kale has more calcium than milk per calorie, which helps prevent bone loss, and maintain healthy metabolism.
  7. Contains lots of anti-oxidant and anti-inflammatory flavonols, such as quercetin that help defend your body from the stresses of modern life.
  8. Filled many other nutrients and vitamins. (folic acid, vitamin B6, manganese, folate, alpha-lipoic acid, Glutathione potassium and magnesium) as well as those listed below.
  9. Over 45 different flavonoids in kale. Kaempferol and quercetin heading the list.

Kale Nutrition:

Amounts per 1 cup, chopped (67g)

Total Calories 33.5 (140kJ) or 2%

Protein 2.2g

Total Carbohydrates 6.7

Dietary Fiber 1.3g

Vitamin A 10302 IU or 206%

Vitamin C 80.4mg

Vitamin K 547 mcg or 684%

Thiamin 5%

Riboflavin 5%

Niacin 3%

Vitamin B6 9%

Folate 5%

Pantothentic Acid   1%

Total Fat 1%

Calcium 90.5mg 9%

Iron 1.1mg 6%

Magnesium 22.8mg 6%

Phosphorus 37.5mg 4%

Potassium 299mg 9%

Sodium 28.8mg 1%

Zinc 0.3mg 2%

Copper 0.2mg 10%

Manganese 0.5mg 26%

Selenium 0.6mcg 1%

Water 56.6g

Source: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Braised Kale

By |October 5th, 2010|

Kale has a high mineral content of manganese, some iron, calcium, and potassium and some vitamin E. Also it is rich in Vitamin A and C and phytochemicals, including sulforaphane and indoles, which may protect against cancer.