OK In Health - Nutrition Column

Top 10 Health Benefits of Eating Kale - June 2020

By Alison Lewis

By OK In Health's Articles

Kale

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:
 
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
 
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
 
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
 
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
 
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
 

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
 
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
 
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
 
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.
 

About Alison Lewis. Alison Lewis is a nationally known Cookbook Author, Magazine and Internet Food, Travel and Health Journalist, Speaker, Travel and Food Photographer and Owner of Ingredients, Inc., a Media Consulting company in Birmingham, Alabama.
Reference Site: ingredientsinc.net

 

This recipe was sent to us by our OK In Health member Linda

Kale Potato Soup

Yields 6 cups/1.5L

1 large bunch kale (chopped).  Steam and set aside.  (Don’t try to cook it with the potatoes; the flavour will be too strong.)

1 Tbsp. butter

1 large onion (chopped)

1 clove garlic (minced)

Melt butter in soup pot.  Add onion and sauté until golden.  Add garlic and sauté another minute.

2 large potatoes (diced)

1 cups/500ml hot water or broth

Add, bring to boil, reduce heat and simmer until potatoes are soft.

Remove half of the cooked potatoes; puree the rest with the cooking liquid and return to the soup pot.  Return reserved potatoes and steamed kale to soup pot. (Puree everything if a smooth texture is desired.)

3 cups/750 ml water or broth

½ teaspoon salt or to taste

Pepper to taste

Add along with additional hot water or milk to preferred consistency. 

Heat gently until hot and serve.

Marie Harnish, Indianapolis, Indiana - “SIMPLY   in  SEASON”  cookbook




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