Kale - What is it and why should we be eating it?

Kale - is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

It is a popular vegetable and a member of the Cabbage family. There are many types, and the leaves can be green or purple, and have either a smooth or curly shape. The most common type is called Curly kale or Scots Kale, which has green and curly leaves and a hard fibrous stem.

According to "healthline.com" - a single cup of raw Kale (around 70 grams) contains:

• Vitamin K
• Vitamin A (actually it is high in betacarotene - which the body turns into Vit A)
• Vitamin C
• Vitamin B6
• Manganese
• Calcium
• Copper
• Potassium
• Magnesium
• plus amounts of Vitamin B1, B2, B3; and Iron and Phosphorous
• It has 33 calories; 6gms of Carbohydrates and 3gms of Protein

Kale contains very little fat, but a large proportion of the fat in it is an Omega 3 fatty acid called alpha linolenic acid

Kale, like other leafy greens, is very high in antioxidants.

These are substances that help counteract oxidative damage by fee radicals in the body. Oxidative damage is believed to be among the leading drives of aging and many diseases including cancer.

It also contains flavonoids Quercetin and Kaempferol, which have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects

Kale is extremely high in Vitamin C, an antioxidant that has many important roles in the body - including the synthesis of collagen the most abundant structural protein in the body. A cup of Kale has more Vitamin C than an Orange.

Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed Kale is particularly effective. One Study found that drinking Kale Juice every day for 12 weeks increased the HDL (good) cholesterol by 27% and reduced the LDL (bad) cholesterol by 10%.

It is a terrific source of Vitamin K. This nutrient is critical for blood clotting, and does this by activating certain proteins and giving them the ability to bind calcium.

Kale is high in Lutein and Zeazanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

HMHB says:

Adding Kale to your diet is simple, and as you can see from the above, very beneficial. Put it into salad, or use in recipes. You can make Kale chips. Or put into smoothies.

At the end of the day, it is one of the healthiest and nutritious foods on this planet. It makes sense to use it as much as possible.