Kale is a green leafy vegetable that has anti-oxidant, anti-inflammatory and anti-cancer properties. Studies are showing that it is best to eat kale lightly steamed for 5 minutes to help make the nutrients more bio-available to the body. Kale is one of the richest sources of Vitamin K, a key anti-inflammatory nutrient. In addition, Kale is a rich source of lutein and beta-carotene, both of which are key ingredients for fighting oxidative stress. Some of Kale’s outstanding cancer fighting nutrients include kaempferol and quercitin. Kale also has been shown to improve cholesterol levels by binding with various bile salts in a way that requires the body to use up cholesterol stores to replenish these essential digestive components, ultimately improving cholesterol. It is best to buy Kale organic because of the large amount of pesticides that are used by commercial growers. Anyone on a blood thinning medication should be sure to inform doctors when adding large amounts of Kale to the diet.
Kale tastes great…check out out recipe page for the Baked Kale recipe…it is delicious!!
Kahlon TS, Chiu MC, and Chapman MH. Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage. Nutrition Research. 2008 Jun;28(6):351-7. 2008.
“Kale” The World’s Healthiest foods, www.WHfoods.com. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38 (accessed Sept 19, 2012).
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