Kale Is It the New Beef?
>> Monday, July 30, 2012
Move over Popeye and make room for
the “king of greens,” kale”. Gaining in popularity, kale is an
amazing vegetable being recognized for its exceptional nutrient richness,
health benefits, and delicious flavor.
Eating a variety of natural,
unprocessed vegetables can do wonders for your health, but choosing
super-nutritious kale on a
regular basis may provide significant health benefits, including cancer
protection and lowered cholesterol.
Kale, also known as borecole, is one
of the healthiest vegetables on the planet. A leafy green, kale is available in
curly, ornamental, or dinosaur varieties. It belongs to the Brassica family
that includes cruciferous vegetables such as cabbage, collards, broccoli, and
Brussels sprouts.
One cup of kale contains 36
calories, 5 grams of fiber, and 15% of the daily requirement of calcium and
vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin
C, and 1,020% of vitamin K. It is also a good source of minerals copper,
potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily
linked to the high concentration and excellent source of antioxidant vitamins
A, C, and K — and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the
specific types of antioxidants associated with many of the anti-cancer health
benefits. Kale is also rich in the eye-health promoting lutein and
zeaxanthin compounds.
Beyond antioxidants, the fiber
content of cruciferous kale binds bile acids and helps lower blood cholesterol
levels and reduce the risk of heart disease, especially when kale is
cooked instead of raw.
What makes kale
so exceptional? Here is why it’s a superstar vegetable — and ways to work it
into your diet.
Benefits of Kale:
1. Anti-inflammatory:
Inflammation is the number one cause
of arthritis,
heart disease and a number of autoimmune diseases, and is triggered by the
consumption of animal products. Kale is an incredibly effective
anti-inflammatory food, potentially preventing and even reversing these
illnesses.
2. Iron: Despite the myth that vegetarians are anemic, the number of
non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more
iron than beef.
3. Calcium: Dairy and beef both contain calcium, but the U.S. still has
some of the highest rates of bone loss and osteoporosis
in the world. Kale contains more calcium per calorie than milk (90 grams per
serving) and is also better absorbed by the body than dairy.
4. Fiber: Like protein, fiber is a macronutrient, which means we need
it every day. But many Americans don’t eat nearly enough and the deficiency is
linked to heart disease, digestive disorders and cancer. Protein-rich foods, like
meat, contain little
to no fiber. One serving of kale not only contains 5 percent of the recommended
daily intake of fiber, but it also provides 2 grams of protein.
5. Omega fatty acids: Essential Omega fats play an important role in our health,
unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3
fatty acids and 92.4 mg of omega-6 fatty acids.
6. Immunity: Superbugs and bacteria
are a serious risk to our health. Many of these come as a result of factory
farm meat, eggs and dairy products. Kale is an incredibly rich source of
immune-boosting carotenoid and flavanoid antioxidants including vitamins A and
C.
7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised
for beef for an average of 18-24 months. Kale can grow in most climates and is
relatively easy and low impact to grow at home or on a farm. To raise one pound
of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than
2,400 gallons of water.
*Anyone taking anticoagulants such
as warfarin should avoid kale because the high level of vitamin K may interfere
with the drugs. Consult your doctor before adding kale to your diet.