Kale is one of the most nutritious vegetables around.
That’s what it says in a little booklet, Healthy Foods, which I received along
with a gift subscription to Nutrition
Action Healthletter.
Kale earned points for containing ideal percentages of six nutrients (vitamin K
and C, lutein, potassium, calcium and iron) and fiber. With a score of 1,389, kale
leads a slew (slaw?) of various leafy, stalky and starchy vegetables. For comparison’s
sake, second-place honors went to spinach, with a score of 931.
Kale is a leafy, green, cruciferous vegetable that belongs to the cabbage family.
Members of this family, which include bok choy, gai lan (Chinese broccoli), Brussels
sprouts, Swiss chard, and broccoli, are good sources of phytonutrients (plant chemicals)
that help the body regulate its immune system, prevent damage to eye tissues from
free radicals, and block carcinogenic enzymes. In short, kale is something you may
want to include in your healthy diet.
One cup of boiled kale provides about 36 calories and 3 grams of fiber. (Kale may
also be eaten raw.) In addition to the six nutrients mentioned earlier, kale is
also a good source of manganese, folate, and omega-3 fatty acids.
So, get in touch with your inner ruminant and chew on one of the most nutritious
vegetables to sprout from the earth. Eat some kale.
Read more about Dark & Green & Leafy
vegetables.