It's the latest super food to take the nutrition world by storm: kale. The dark green leafy vegetable is packed full of nutrients and can be thrown into a salad, mixed into a smoothie or baked to create a fast and tasty treat. But what is kale and why should we eat it?
What is Kale?
Kale hails from the cabbage family and is recognised by its long green leaves and thick stems. While it's been around for a long time, it's only now making its way onto dinner plates around the country.
Health Benefits of Kale
Kale has been heralded as the 'queen of greens' and it's easy to see why. It's full of vitamins and might just be the most beneficial 'green' you'll ever eat.
Here's how it can benefit your body:
- Antioxidants: Chock-full of carotenoids and flavonoids, kale is said to help ward off many cancers.
- Low calorie: Whether you bake it, steam it or prepare it in another way, kale is a low-cal snack and adds fibre and density to many meals.
- Vitamin A: Keeps your eyes healthy, skin clear, lungs strong and body infection-free.
- Vitamin B (folate): Folate is needed to reduce the risk of stroke, obesity, cancer, depression, anxiety and Alzheimer's disease.
- Vitamin K: Prevents blood clotting and helps cell renewal.
- Iron: It's been said that kale has more iron than beef! This essential nutrient keeps your body radiant by ensuring healthy liver function and much more.
- Calcium: once you're over a certain age, calcium becomes crucial. Nutritionally, kale has more calcium than dairy milk, which makes it a great alternative to those who have ditched dairy. A boost of calcium helps keep bones strong and reduce the risk of developing osteoporosis.
- Eye health: with its high lutein and zeaxanthin content, kale may help prevent age-related eye illnesses.
- Anti-inflammatory: Just 1 cup of kale has more than 10 per cent of the recommended daily intake of omega-3s, which guard the body against disorders, asthma and artritis.
- Heart health: As we age, heart health becomes vital to ensuring a long and health life. Experts say kale helps lower levels of cholesterol in the body.
We could go on and list the many more benefits of this humble leafy green. But this list alone is probably enough to have you running to the nearest fresh food store!
Cooking with Kale
Of course, once you have a bunch of kale you'll be wondering how to use it. Here are a few ideas:
- Toss it into a blender with carrots, berries, apples and beetroot for a super healthy juice.
- Blend it up in a smoothie with almond milk, banana, spinach and berries.
- Throw it into a salad (although some people say raw kale is an acquired taste)
- Rip up the leaves, pop them on a baking tray, sprinkle on sea salt and olive oil, and bake for a few minutes until crispy. Voila – kale chips!
A nutritionist or dietitian can advise you on other ways to use kale.
Originally published on Mar 07, 2014
