Kale is very high in vitamin C, vitamin K and contains a number of minerals that our bodies don’t usually receive in sufficient amounts.
Introducing the star of the show—Kale! Now featured as part of our Exotic Greens Collection. Kale is such an amazing, wholly nutritious leafy green that you should definitely consider including in your diet, if you haven’t already.
Kale comes from the same family as broccoli, cabbage, cauliflower, collard greens and Brussel sprouts. It has recently been gaining ground as a popular leafy green in numerous restaurants and is a growing trend among food bloggers. It’s such a wholesome, versatile, weight-loss friendly, super food that you should definitely add to your diet.
Types Of Kale
Although you may know kale as having green flat leaves or tight and curly leaves, there is a whole world of textures, colors and tastes unique to different types of kale that may shock you.
- Curly kale or Dinosaur kale refers to a type of kale with firm, hearty, deep blue-green, bumpy leaves that resemble dinosaur skin. These are the ones commonly used for kale chips.
- Redbor kale is identified by its characteristic deep purple, curly leaves
- Red Russian kale is characterised by its slightly sweet, blue-green and purple-red leaves
- Siberian kale is typically cold weather-resistant with the big green leaves
- Chinese kale (Gai Lan) or Chinese broccoli is sometimes used in dishes in the place of broccoli.
Nutritional Content of Kale
Kale is one of the best nutrient-dense, low calorie plant foods you’ll find out there. This makes it great if you’re trying to lose weight or simply trying to maintain a low calorie healthy diet. According to The Nutrition Source at Harvard T.H. Chan School of Public Health, A single cup is loaded with these approximate percentage daily values (DV) of vitamins and minerals:
- Vitamin K: 684%
- Vitamin A (derived from beta-carotene): 206%
- Vitamin C: 134%
- Manganese: 26%
- Copper: 10%
- Calcium: 9%
- Potassium: 9%
- Vitamin B6: 9%
- Magnesium: 6%
These nutritional facts speak for themselves, so now is the time to kick-start that healthy diet you’ve been planning all year.
Health Benefits Of Kale
All these nutrients contained in kale make it king in the plant kingdom and one of the most healthy, nutrient-dense plant foods in existence today. Here are a few health benefit highlights about kale that your body will thank you for when you get started:
- Studies have shown that when kale is chewed raw or cooked, it can reduce inflammation in the body, inhibit the growth and spread of tumors and protect the body’s healthy cells.
- Kale contains two very special and powerful antioxidants in relatively large amounts that have anti-inflammatory, anti-viral, blood pressure-lowering, heart-protective and anti-cancer properties.
- Kale is very high in vitamin C, vitamin K and contains a number of minerals that our bodies don’t usually receive in sufficient amounts. Vitamin C is a critical antioxidant that helps our body fight infections. Vitamin K is vital for blood clotting. Minerals such as magnesium, calcium and potassium are usually low in the average diet and can be found in kale. These minerals are crucial to the everyday functions of the body.
- Kale contains certain substances that help lower “bad” cholesterol levels and reduce your risk of heart disease. In fact, a study has shown that having kale juice over 12 weeks may reduce your “bad” cholesterol by 10% and increase your “good” cholesterol by almost 30%. Steamed kale is even more effective in this regard. So now is the time for you to start or get back to green juicing with kale.
How to Prepare Kale
You can prepare kale in a variety of ways based on your tastes and preferences and that of your family. Children, for example, may prefer kale chips with a naturally sweet pineapple dipping sauce. Here are other ways you can incorporate kale into your diet:
- Green smoothie
- Vegetable saute
- Green salad
- Kale with carmelised onions
- Garlic braised kale
Interesting Kale Facts
- Before its dramatic rise to fame, kale was actually used in restaurants mainly as decorative garnish.
- 2012 was named the Year Of Kale in the Bon Appétit magazine and National Today asserted that “National Kale Day was launched in the US on October 2, 2013″.
- Although kale is an all-year crop and is tolerant of frost and cold weather, low temperatures can actually convert the starch molecules into sugar, making it a bit sweeter and less bitter.
Meet the Other Exotic Greens
Dive into our articles below to see what sets each fresh vegetable in our Exotic Greens Collection apart!
- Microgreens
- Spinach
- Baby Mix Lettuce
- Baby Romaine Lettuce
- Arugula
- Watercress
Where to Find Our Exotic Greens
Ready to add some green magic to your plate? Our fresh, nutrient-packed kale is just a click away. You can purchase fresh greens from our Exotic greens collection either online or in-store!
Looking to stock up on kale? Order in bulk now — click here to shop on our website!
Disclaimer
Please ensure that you consult with your physician or clinical dietician before adding kale to your diet, especially if you’re on medication or you’re considered to be immunocompromised. More specifically, persons with chronic conditions, thyroid illness or persons on blood thinners or anticoagulant medication need their doctor’s approval to ensure that kale doesn’t have any contraindication effects on their body.
Sources
https://www.healthline.com/nutrition/10-proven-benefits-of-kale#section2
https://www.webmd.com/food-recipes/kale-nutrition-and-cooking#1
https://www.hsph.harvard.edu/nutritionsource/food-features/kale/
