In this day and age, many “superfoods” are over-hyped…but kale really is great!
I’d highly recommend you get more kale in your diet. Here’s 7 reasons why kale is good for you:
(1) Vitamin K
One serving of kale will give you more than your daily need of vitamin K. Vitamin k is needed for
- stable blood sugar levels
- optimal bone health
- preventing calcification of the arteries
(2) Vitamin A
Vitamin A is good for healthy skin and eyes. Good job kale is loaded with it!
(3) Vitamin C
Kale is high in vitamin C (and you thought that was only oranges, right?). Vitamin C is great for your immune system. Interesting fact: Broccoli also has more vitamin C than an orange (ounce for ounce).
Fight oxidative stress caused by free radicals by eating kale – it’s loaded with antioxidants (flavonoids and carotenoids). This study  showed that kale, above all other foods tested, had the highest protective effect against bladder cancer.
Actually, calorie for calorie, kale has more iron than red meat. Paul Thomas, EdD, RD, says…
“The major reason we need it is that it helps to transport oxygen throughout the body,”
An iron deficiency means you can’t produce enough oxygen-carrying red blood cells.
(6) Low Carb & High Fiber
Kale is perfect for those on a low-carb diet. It’s high fiber content will help keep you regular. Too little fiber in the diet has been linked to digestive disorders, heart disease, and even cancer.
Consuming kale regularly will help prevent bone loss (osteoporosis). Since the US has some of the highest bone loss rates in the world, my American readers should pay particular attention to this. Again, calorie for calorie, kale has more calcium than milk.
No matter what diet you’re on, or if you’re bulking or cutting, kale is for everyone.
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 Diet and bladder cancer: a case-control study. Int Urol Nephrol. 2005;37(2):283-9.
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My sister eats heaps of kale! So I guess I’ll get in on the game too lol. Thanks Mark.
Yes! I LOVE some kale with sweet potato. Great article.
Blending Kale into smoothies is a good way to add this although you will taste it slightly. Just adding a load of it steamed with some other steamed veg is also easy (I use a microwave steamer). This stuff is also dirt cheap.
@Simon – great idea! 😀
yes fantastic food especially for diabetics such as i
Kale is great but if not organic it is now on bad food list.
I have heard of the benefits of Kale and am looking forward to trying it. What is the best way to prepare it? I know it can be juiced Any other good ideas other than just in a salad? Can it be cooked?
any recipies anyone?
Great Post mate. But there is no Kale in Turkey. Is it same with Cabbage ? or your advise vegetable closer to Kale ?
I wilt roughly chopped Kale then use it in my cheesy bacon egg bake for breakfast. Low carb high protein!!
Bake Kale in oven, comes out like crisps. Great flavour too!
@Hakan. Someone was saying on my facebook yesterday that parsley is very similar nutritionally to kale.
@Paul. Really cool idea!!
I like putting Kale in smoothies. It’s more nutritious than spinach, costs less, and tastes better too.
Hi ! I consum kale every day . 4:30 am a shake of kale , broccoli, spinach , salery, 2 frozen strawberries ,5 blue berries and scoop of soy protein. Every day I feel amazing great ! I just want to share .