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Kale has become one of the trendiest health foods today and rightfully so. According to then ANDI (Aggregate Nutrient Density Index) scoreboard, kale is the most nutrient dense food around.

ANDI-Score

Let’s take a look at all of the other goodness found in kale a.k.a “the new beef” or “the queen of greens.”

Nutritional Content: 

One cup of kale (one bunch is probably 3-5 cups) contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K

Health Benefits: 

  • Low in calories
  • High in fiber
  • High in Vitamin A, C, K
  • Contains over 45 flavonoids including kaempferol and quercetin. These flavonoids offer antioxidants and anti-inflammatory benefits.
  • Helps detox the body. The sulfur and fiber in kale help detox the body and keep the liver healthy.
  • Helps lower cholesterol
  • Helps fight cancer

Kale vs. Cholesterol

Kale provides cholesterol-lowering benefits. When steamed, the fiber-related components in kale do a better job of binding together with bile acids in the digestive tract. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of cholesterol levels. Raw kale also has cholesterol-lowering effects, though not as effective as steamed kale.

meet kale

Kale vs. Cancer

Kale’s cancer preventive benefits have been clearly linked to its unusual concentration of two types of antioxidants, carotenoids and flavonoids. Kale has been linked to reducing the risk of bladder, breast, colon, ovary, and prostate cancer. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

Kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

How to eat kale:

Aside from using it my Mean Green Juice every day, I also eat kale in salads, bake it into kale chips, or toss it into a stir fry.

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Buying organic kale straight from the source! Thanks to Farmer Nish and the good folks at San Miguel Produce in Oxnard, CA. http://www.cutnclean.com

Photo Sources: 1, 2, 3

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