Why it’s a superfood?
- High in vitamins A and K, folate, sulforaphane and other antioxidants;
- Good source of fiber, vitamin C, manganese, potasssium, copper and calcium.
Kale’s high levels of antioxidants make it effective in the prevention of cardiovascular disease and cancer. High concentrations of of lutein and zeaxanthin in particular may help prevent degenerative eye diseases such as cataract, macular degeneration and glaucoma. In addition, kale also contains high amounts of sulforaphane, a compound that studies have shown to be a potent anticancer agent.
Making the most of Kale
Boiling kale decreases the level of sulforaphane. However, steaming, microwaving or stir frying does not result in any significant loss.
Cooking kale with butter activates the vitamin K content making it more bio-available to the body.
Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties.
Adding kale to your diet can be easy. It can be added to salads and smoothies in order to boost the nutritional value.
Another popular snack is kale chips, where you drizzle some olive oil on your kale, add some salt, then bake until dry and crispy.