All Hail to Kale
All Hail to Kale
The health benefits of kale simply cannot be overstated. Of all the super healthy greens, kale rules the universe. Kale is nutrient packed. A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
• Vitamin A: 206% of the DV (from beta-carotene)
• Vitamin K: 684% of the DV
• Vitamin C: 134% of the DV
• Vitamin B6: 9% of the DV
• Manganese: 26% of the DV
• Calcium: 9% of the DV
• Copper: 10% of the DV
• Potassium: 9% of the DV
• Magnesium: 6% of the DV
• It also contains 3% or more of the DV for vitamin B1 thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
Kale also:
• Contains powerful antioxidants
• Is an excellent source of vitamin C
• Can lower cholesterol
• May reduce the risk of heart disease
• Is a great source of vitamin K
• Contains cancer fighting substances
• Is high in beta carotene
• Contain minerals many people don’t get enough of
• Is High in Lutein and Zeaxanthin for the eyes
• Can assist in weight loss
Read more on the health benefits of kale at:
https://www.healthline.com/.../10-proven-benefits-of-kale...
There are also different types of kale.
Curly kale is dark green but sometimes may be purple (is best in salads and smoothies). Lacinato or Dinosaur kale has large green bluish leaves (is best in hearty lentil soups or chilis). Red Russian kale is a bright reddish purple stem with flat green leaves. Ornamental kale looks like a flower and is edible but is best as a garnish. Chinese kale looks like a cross between broccoli and spinach (best when used in stir-fry). Redbor kale has red ruffly leaves (is best with olive oil in salads).
See more on kale varietals at:
https://xtrema.com/.../kale-yeah-types-of-kale-and-their...
Most people know the value and benefits of eating kale but many are at a loss for how to best prepare and incorporate it into meal plans. Fortunately the good people at Love and Lemons have 33 killer recipes using kale; everything from pasta, pizza, stir-fry and smoothies to soup, salads, pesto, quesadillas and casseroles. Just follow the link to find your favorite kales recipes: