Kale, Amazing KING of Greens, find out why its a mega immune booster and hailed the new beef


Health Benefits of Kale

Kale is revered as green veggie royalty with an embarrassment of nutritional riches including vitamin A, vitamin C, vitamin K, calcium, copper, folate, iron, magnesium, phosphorous, potassium, sulfur and omega-3 fatty acids


Kale has been affectionately nicknamed the “new beef” and has become a fast favourite amongst the global health food scene in part due to its savoury flavor its many healthy benefits including but not limited to the protection against and the treatment of:

Alzheimer’s disease Vitamin K deficiencies are a risk factor in developing Alzheimer’s so eating vitamin K-rich foods like kale can prevent the onset of Alzheimer’s

Anti-cancer properties As Kale is absolutely brimming with vitamin K, it is a wondrous protectant against various cancers.  Vitamin A is particularly helpful in preventing lung and oral cavity cancers.  This leafy green is also loaded with extremely beneficial flavonoid anti-oxidants that can stave off cell-damaging free radicals

Anti-inflammatory properties Kale has a notable concentration of omega-3 fatty acids, which can help alleviate arthritis, asthma and various other autoimmune disorders

Detoxification With a large amount of fibre (roughly 5 grams per cup) and its store of sulfur, this veggie makes an effective homeopathic detoxifier

Healthy bones Due to the prominence of calcium and vitamin K in Kale, it is a terrific agent for maintaining healthy bones and preventing bone loss and osteoporosis

Healthy vision Vitamin A, as inherent in this leafy green, promotes higher visual acuity

Heart health Vitamin K is known to prevent blood clots and lower cholesterol

Immune system health Kale’s significant amount of vitamin C is a wonderful natural combatant against the common cold and influenza and generally bolsters up the immune system

Iron The main reason Kale is considered the “new beef,” is that it actually contains more iron! Iron is absolutely essential for proper formation of enzymes, hemoglobin and red blood cells, strengthening the immune system and maintaining proper liver function


Kale is saturated with anti-oxidants, which war against those cumbersome cell-damaging free radicals and promote healthy, supple skin, smooth, lustrous locks and strong, stark nails

Due to its plethora of fibre, Kale will keep your system flushed free and promote more regular, steady weight loss.  These leafy greens are also extremely tasty and low in calories (approximately 36 calories) per cup, which make it the perfect addition to any weight loss regime


Kale can either be eaten raw, or, to retain maximum health benefits, flash-cooked

When choosing this vegetable, look for dark green leaves that are not wilted, and firm stalks.  Also, smaller leaves tend to be tenderer

Kale is delicious by nature and the perfect base green for a gourmet health salad including sliced red onions, a handful of juicy raisins, some toasted almond slivers and your favorite low-calorie vinaigrette, I like it with cranberries, fetta, lemon zest and roast pumpkin or proscuitto, ricotta and anchovy. lemon, garlic and flat leaf parsley

Kale chips have cropping up in health food stores galore and it is supremely easy to make your own at home!  Just slice them into bite-sized chips, drizzle them with some quality EVOO and a dash of sea salt and bake them in the oven on a low gentle heat until crisp, top off a veggies stack with them

Try substituting kale for spinach and whip up an impressive batch of low-fat creamed kale or some scrumptious Greek spanakopita

This leafy green adds savory and nutritious bulk to your winter soups and stews

Interesting fact about Kale: It actually tastes sweeter when frozen!

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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