benefits,

Watch out Collards, Kale is King

8:41 AM Tiffany Hinton 0 Comments



If you haven't noticed kale is all the rage from fresh kale in salads, kale chips, to kale smoothies and green juice.  Kale is taking the stage because of the health benefits.

Here is a list of the top 10 health benefits of Kale

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.

In our newest cookbook Mom Certified Celebrates Heritage, we revisited our past.  The cookbook includes several recipes which included greens.  I love to exchange the collard greens for a mixture of 1/2 spinach and 1/2 kale.  The texture is perfect and the taste is awesome.  I personally was not a fan of greens growing up and used to have to force myself to eat them as a child, but with our new recipe for Black and Greens I was getting seconds.  Black and Greens has not only spinach and kale, it also includes black eyed beans and smoked pork.  YUM!  

Pick up a copy of Celebrates Heritage and add some King Kale to your supper! 



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