Kale Almighty!
Is Kale Worthy Of All the HYPE?
All Mighty Kale
You’ve heard all about Kale being a superfood right? But can it REALLY be that good for us?
YES and YES again! And - did you know that eating kale can even help you lose weight?
Super low in calories, 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.
The fiber in kale is naturally filling and also promotes better gut health. And kale is a naturally low-carb food, so there is no spike in blood sugar. All of this promotes fat loss!
Kale represents the power of food choice to transform our health. It tops the charts of nutrient density, possesses incredible culinary flexibility, and is easy to grow almost anywhere.
What Kale is:
high in fiber This helps create the bulk you need to fill you up and to keep you full for a good amount of time.
high in nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter’s dream food.
one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases.
in addition to beta-carotene, other important carotenoids help to prevent damage of the eyes and cataracts.
is an incredible source of well-absorbed calcium, one of the many factors helping to prevent osteoporosis.
has vitamin C, folic acid, vitamin B6, manganese, and potassium.
manganese in kale helps your body’s own antioxidant defense, superoxide dismutase, protecting you from damaging free radicals.
folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, osteoporosis/bone fractures.
This Means Kale is Good Medicine!
What's the miracle in the crunch?
Let’s start with the power of phytonutrients, molecules in plants that deliver amazing benefits. Sulforaphane travels from your kale smoothie to your liver where it amps up your body’s natural detox power. Another called kaempferol is called the “fountain of youth” — it turns on the genes that promote longer life (more so even than red wine resveratrol.) And carotenoids, are linked to one’s overall sense of optimism says Harvard University, and glucosinolates, a known cancer fighter.
Kale and the Brain
Kale is like a food prescription aimed to improve your brain health and it is clear that more kale in your diet means a happier, healthier, sexier you — all the basic signs that your brain is running well.
Brain health depends on picking the right fats in your diet, as the brain is about 60 percent fat. One vital set of fats most eaters need more of is the omega-3s, which happen to be the main kind of fat in kale. The plant-based omega-3 ALA (alpha-linolenic acid) is linked to numerous health benefits like lowering the risk of depression and diabetes . Both diabetes and obesity wreak havoc on the brain and kale is a great first step to fighting both. High blood sugar ages blood vessels and brain cells more quickly and fat cells create “pro-inflammatory” signals and frankly, who wants an inflamed brain?
The brain depends on essential vitamins and minerals to function. By these traditional measures of nutrient density, kale is at the top of the charts. A cup of raw kale has just 33 calories, yet you get a huge dose of vitamin C (134 percent RDA), pro-vitamin A (206 percent RDA), Add to this iron, folate, and vitamin B6, all needed to make brain molecules like serotonin and dopamine , and it is clear that kale is brain food.
Vital Micronutrients
Kale is high in iron. Per calorie, kale has more iron than beef! Iron is essential for good health, like the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function, and more.
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 blood clotting. Also increased levels of vitamin K may help people suffering from Alzheimer’s disease.
In fact, Vitamin K is a powerful anti-oxidant. It is a key co-factor needed to make specialized fats called sphingolipids that create the structure of our brain cells, and it promotes brain cells being more resilient by influencing gene expression.
Kale is great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which helps to fight against arthritis, asthma, and autoimmune disorders.
Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Kale is great for cardiovascular support. Eating more kale can lower cholesterol levels.
Kale is high in Vitamin A. Vitamin A is great for your vision, your skin, and helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism, and your hydration. Vitamin C also helps maintain cartilage and joint flexibility.
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. Besides Vit K for bone health, studies of calcium absorption from kale have shown its absorption to be superior to milk! That’s because unlike many other greens such as spinach, kale has almost no oxalates that impair absorption. Kale also has a lot of protein for a leafy green.
The Best way to Enjoy Kale?
Not into sautéed or cooked kale? Me neither. My favorites: a refreshing and filling “Green Shake” and:
“Massaged Kale”
In a deep bowl, toss 3 cups ribboned/chopped kale with olive oil, mineralized sea salt, pepper, and herbs/spices to your taste. Massage with your hands until it softens which breaks down the woody fiber. Add a sprinkle of nuts, then let sit, tossing occasionally for 1 hour. The result: bright green vibrant salad. Add some grilled chicken and salmon and it’s a delicious super-nutritious meal.
