Dark leafy greens are widely known to be the most nutritious of vegetables, but even among the greens, kale may stand alone as the single most nutritious vegetable! In recent years, kale has gained tremendous popularity as a go-to vegetable for its outstanding nutritional profile, versatility in dishes, and delicious flavor.
As with most vegetables, kale is grown in a number of varieties: leafy green, dinosaur, curly, and even ornamental for your garden. Kale belongs to the Brassica family of vegetables, which includes other cruciferous vegetables known to be nutrition all-stars, such as asparagus, cabbage, Brussels sprouts, cauliflower, and broccoli. Among vegetables, cruciferous vegetables are widely touted for their anti-cancer properties. Numerous studies have been conducted and repeated showing a strong correlation between the consumption of eating cruciferous vegetables and a lower risk of all forms of cancer. This lowered risk is regularly attributed to the phytochemicals found in cruciferous vegetables, of which kale is especially abundant.
The health benefits of kale are attributed to its large concentration of various vitamins, minerals, and antioxidants. Kale is incredibly rich in Vitamin K, an important fat-soluble vitamin that can dramatically reduce of your chances of developing cancer, but is also important for numerous bodily functions, including helping to regulate blood clotting and reduce blood pressure. A single cup of cooked kale can contain as much as 1300% of your recommended daily intake! Kale is also abound with beta-carotene, the precursor to Vitamin A, another important nutrient connected to reducing your risk for cancer, as well as nearly all other age-related and degenerative diseases. That single cup of cooked kale can contain as much as 350% of your recommended daily intake! Kale is also a nutritional powerhouse when it comes to Vitamin C, manganese, potassium, magnesium, calcium, and iron. Potassium and magnesium are crucial minerals for optimum bodily function, especially when it comes to regulating blood pressure and lowering your risk for heart disease. Recent studies suggest that the calcium contained within kale is easily absorbed by the human body, making it an ideal food for those looking to maintain bone health.
Dark leafy greens, including kale, have been revered throughout history for their medicinal properties. They are frequently considered to be ‘liver cleansing foods,’ perhaps in part to their large concentrations of folate, a vitamin known to strengthen your liver, which in turns helps to cleanse and detoxify your body as a whole. Dark leafy greens are also widely known for their anti-inflammatory properties, helping to reduce all degenerative diseases, but also help remedy conditions such as arthritis and pain, and reduce your chances of heart disease and high blood pressure.
Kale can be prepared in a variety of ways. One of the most common methods of preparation is the lightly steam it, perhaps alone or accompanied by other vegetables. Likewise, you can also saute it lightly in a vegetable medley. A method of preparation that is gaining popularity is to create ‘kale chips.’ These ‘chips’ are created by wetting your kale and coating it in various ingredients, such as other vegetable powders (onion, garlic, carrot, bell pepper, etc.), ground seeds or nuts (sunflower seeds and cashews being the most popular), and nutritional yeast. After coating, the kale is then either dehydrated or cooked at a low temperature as to not burn. This is a unique, delicious, and nutritious method for eating kale. While you can make your own kale chips, they are now more easily located at numerous health food stores. You may find you like them more than potato chips!