I want to thank my friend Napallo Gomez-Somer, who gave a speech entitled Eat More Kale at our Toastmasters meeting recently. It was a thrilling speech and I was so glad that I was already a convert to kale, given the astounding benefits that Napallo described. Side note: Napallo is radiantly healthy and glows with abundant vitality. He feels as good as he looks, so kale (which he called the queen of leafy greens) appears to work. I can only hope that people say the same thing about me given my regular consumption of kale! Other nicknames for Kale are the nutritional powerhouse? and the new beef.

The benefits

Kale is nutrient dense. Kale is loaded with antioxidants for reducing inflammation and promoting health in our cells. Antioxidants contain carotenoids and flavonoids which are linked to protection against various cancers. With 10% of the RDA of omega-3 fatty acids, kale can help fight arthritis, asthma, and autoimmune disorders. (Nutrient dense is the opposite of empty calories. The former promotes health, the latter robs your body of optimal function and performance.)

Kale is super low in calories only 35 per cup. With five grams of fiber and zero grams of fat, it is a very good deal. Because of the fiber, it aids in digestion and elimination. (Good nutrition in, toxins out)

Kale is high in iron, which supports oxygen transport via the blood to every cell in our bodies, and promotes healthy cell growth and optimal liver function.

Kale is high in Vitamin K which provides more protection against cancer, improves bone health, and helps with blood clots. Vitamin K is associated with helping alleviate the symptoms of Alzheimer’s disease. Kale can also help lower oxidized cholesterol (LDL).

Kali is high in Vitamin A (vision and skin), C (immune system, metabolism, and maintaining hydration) and calcium (bone density, preventing bone loss, facilitating fat metabolism, cartilage and joint flexibility).

Cost and availability

Kale is easy to grow, inexpensive, becoming more available in a variety of grocery stores, restaurants, and roadside and farmers markets. If variety is the spice of life, you will be happy to know that kale comes in a wide variety of types. It is a very pretty vegetable.

Cooking with Kale

Talk about easy! Try pesto, adding it to quinoa and beans, easy mushroom and tofu soup, or simply steaming it with some garlic and lemon juice.

Are you feeling hungry and healthier already? Hail to kale!

Rosie Bank is Board Certified Integrative Nutrition Health Coach and the founder of Health Matters Coaching. She is the author of the book, Health Matters. Rosie is a graduate of the Institute for Integrative Nutrition and is certified by The Center for Nutrition Studies (e-Cornell) in Plant Based Nutrition. Rosie is an international speaker, blogger, and the founder of Health Matters podcast. She is certified as a Nutrition and Wellness Consultant through the American Fitness Professional Association and as a Nutrition Advisor through Sanoviv Medical Institute. Rosie founded The Vitality Club in Brentwood, CA in 2018.

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