Kale is a vegetable that flaunts its beautiful green puckered leaves so well, it can rouse just about anyone’s curiosity. Not only is kale a vibrant and healthy leafy green, kale is a tasty green as well. Some may find kale to be a bit chewy, but this just adds to its character.
Kale Contains Lutein and Vitamin A
Kale is one of the best sources of lutein, and according to a chemist by the name of Fred Khachik who works for the United States Department of Agriculture’s Agricultural Research Service, lutein may help prevent cancer. Lutein may also aid in the prevention of macular degeneration. Kale is high in beta-carotene, a form of vitamin A that helps strengthen bones and teeth, aids in the prevention of infection and is beneficial to good vision. Vitamin A also contributes to beautiful skin, hair and healthy gums. One cup of boiled kale supplies you with about 17,700 IU of vitamin A, or, as stated by the Centers for Disease Control and Prevention, one cup of cooked kale provides you with 360 percent of your daily value of vitamin A.
Kale Contains Calcium
Kale is a healthy source of calcium. One cup of this cooked bone building vegetable supplies you with 28 percent of your daily value of this mineral. An adequate amount of calcium should be consumed every day to maintain healthy teeth and bones and to help prevent osteoporosis.
Kale Contains Vitamin C
One cup of cooked kale gives you almost 100 percent of your daily value of vitamin C. Besides being beneficial to firm and youthful looking skin, vitamin C plays the part of being a good antioxidant. Vitamin C aids in immune system support, which helps keep your body in a healthy state.
Kale Contains Potassium
One cup of kale supplies you with almost 300 mg of potassium. With the help of sodium, potassium strives to prevent high blood pressure and stroke. Potassium may also help put a smile on your face as an insufficient amount of potassium can cause depression.
Kale Contains Vitamin K
Although vitamin K does not get much recognition, this vitamin is important for clotting of the blood. Women who experience a heavy menstrual blood flow may benefit from vitamin K intake since this vitamin works to lessen menstruation. Vitamin K also works to stop bone deterioration.
To make a flavorful side dish with kale, cut off the long stems, and cut out the stem from the center of each leaf before cooking kale. Throw the stems away as they may be too hard to chew. Immerse the leaves in a pot of boiling water, and let the leaves cook for about four minutes. Remove the leaves from the water when done, let them cool and chop them into bite size pieces. Sauté the chopped leaves in olive oil, along with a generous amount of sliced garlic. For additional flavor, add vegetable or chicken broth to the pan after a few minutes of sautéing. Add black pepper, if desired.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources:
- United States Department of Agriculture: Plant Pigments Paint a Rainbow of Antioxidants
- National Eye Institute: Eye Health Tips
- Office of Dietary Supplements: Vitamin A and Carotenoids
- Centers for Disease Control and Prevention: Vegetable of the Month: Cooking Greens
- Office of Dietary Supplements: Vitamin C
- “Linda Page’s Healthy Healing, All New Eleventh Edition”; Linda Page; 2001
Grace Covelli - by Grace Covelli
