Kale: The New Food Superhero


It’s no surprise (we hope) that eating a variety of natural, unprocessed vegetables can do wonders for your health. But kale has been standing out amongst its veggie peers lately, recognized for its exceptional nutrient richness, health benefits, and unique flavor.
So what exactly makes Kale such a devastatingly healthy superfood? Let’s take a look:
1. Kale is low in calories, high in fiber and has 0 fat. One cup of Kale has 36 calories, 5 grams of fiber and 0 grams of fat. This makes Kale a great tool in helping digestion and elimination.
2. Kale is high in Iron. Per calorie, Kale has more iron than beef (wow!). Hemoglobin, the red blood cells that carry oxygen throughout your body depend on iron to carry out their essential functions. Iron also promotes cell growth and proper liver function.
3. Kale is high in Vitamin K. Maintaining a high amount of Vitamin K can help prevent various cancers. Vitamin K also plays an essential role in bone health and the prevention of blood clotting. Recent studies are concluding that Vitamin K can also help those suffering from Alzheimer’s disease. A recent study in the American Journal of Clinical Nutrition also found that vitamin K reduces the overall risk of developing or dying from cancer.
4. Kale is filled with powerful antioxidants. Chances are you’ve heard quite a bit about acai berries, strawberries and others as powerful antioxidants. But kale is a big contender as it contains a heap of carotenoids and flavonoids, both of which are powerful antioxidants that help prevent cancer.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids. Your body can’t produce these essential fatty acids, so it’s important to get them from your food. A diet full of kale will help overall brain function, prevent arthritis, asthma and other autoimmune disorders.
6. Kale is great for the heart. Eating kale can keep your cholesterol levels low.
7. Kale is high in Vitamin A. Kale has provided carrots with a new teammate to help your vision as well as keep skin healthy and help prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. 1 cup of kale contains about 80mg of Vitamin C which keeps helps keep you hydrated, your immune system strong and metabolism healthy.
9. Kale does a body good. Per calorie, kale has more calcium than milk which as decades of pop culture ads have taught us, prevents bone loss, osteoporosis and maintains a healthy metabolism.
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Kale is fast and easy! 

  • Kale chips are one of the easiest and most popular uses of kale! Simply tear the kale off the stem into bite-size pieces. Toss the kale into a bowl with a little olive oil and a pinch of salt and give it a nice shake. Bake in the oven for 10-15 minutes at 350 degrees and voila!
  • Make a simple salad with lots of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing
  • Braise chopped kale and apples, garnish with chopped walnuts and a splash of balsamic vinegar.
  • Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons of olive oil for 5 minutes; season with salt, pepper and a tablespoon of red wine vinegar

Check out more kale recipes here!