I am extending a bit from yesterday’s healthy action. Yesterday I talked about ensuring you are including vitamin K in your diet; and vitamin K is found in all sorts of green vegetables, especially the leafy types. Kale is one of those green, leafy vegetables with the most amount of vitamin K per volume… that’s an average of 1,400% of your daily requirement in 1 cup cooked!
Not only do I want you to add some delicious kale to your life today because it is high in vitamin K, but it is a generous source for so many other nutrients including vitamin A (100% DV), and vitamin C (about 70%); and together with vitamin K, these vitamins deliver antioxidant and anti-inflammatory benefits, along with a healthy immune system and beautiful skin! You can also get a good dose of manganese, copper, iron, and vitamin B6 from kale. Collectively, these are supportive in bone health, energy production, prevention of free radical damage, blood sugar control, lowering cholesterol, metabolizing carbohydrates, detoxifying the liver, and promoting a positive mood!
The nutrient richness doesn’t stop there either! Kale also contains fiber, B-vitamins including thiamin, riboflavin, niacin, folate and pantothenic acid; vitamin E, calcium, magnesium, potassium, selenium, zinc, and even omega-3 fatty acids!! Additionally, kale has over 45 flavonoids that fight against cancer, and a high concentration of lutein – a type of carotenoid that protects the eyes from damage caused by light and oxygen. Other carotenoids present in kale protect your body from oxidative stress and problems related to it such as cataracts, glaucoma, atherosclerosis, COPD and cancer.
Would it have been more convenient for me to say what kale does not have and what it can’t do?? All the hype kale had gotten in the past few years was definitely warranted. This is one of those foods I have to say, you’re crazy if you don’t even try to like it!!!
One of my favorite ways to cook kale is to roughly chop it after a thorough wash, keep the leaves wet and toss them into a pan over medium heat gently tossing and steaming them for a few minutes. I then toss in some garlic – crushed or minced – with olive oil, and sauté until the leaves are tender. Sprinkle with some sea or kosher salt and freshly cracked black pepper. Sometimes I’ll squeeze a touch of fresh lemon juice in there too. I also love adding cubed baked sweet potato tossed with a little butter (yup), cinnamon, and sea salt. Now THAT. Is feel-good food!
BTW – you can follow along the shorter versions of these posts on Instagram @fabulous_nutrition. AND if you’re looking for some one-on-one work with me to propel your life forward in health and success, head over to the Fabulous Nutrition page or Contact Me directly. Thanks for being here!