The World's Healthiest Foods - Kale

Curly kale

A few days ago, a bag of kale chips in hand, our German friends who were unfamiliar with kale, began trying to figure out what it was by searching for a German translation. The best they came up with was cabbage. I thought this was wrong. But, as it turns out, kale is a "hardy cabbage of a variety that produces erect stems with large leaves and no compact head." Who knew? It is so different in appearance, texture and taste.

If you are familiar with kale, you probably know that kale is right up there with spinach in terms of its superfood status. These two vegetables rank the highest on the ORAC score, a measure of how well they act as antioxidants. Other vegetables that rank a close second on the ORAC meter are: collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, and orange bell peppers. These foods are all superfood powerhouses.

Kale is one of the best known cancer-fighting vegetables on earth. It is richest in carotenoids and contains an abundance of lutein, a phytochemical which is likely the key to its cancer-fighting potential. Following is a list of other health benefits of kale:

• prevents many forms of cancer, including breast, bowel, bladder, prostate, and lung cancers
• helps regulate estrogen 
• protects against heart disease
• regulates blood pressure
• is an excellent source of calcium, which is more absorbable than the calcium in milk
• protects against osteoporosis, arthritis, and bone loss

Key nutrients include:

• lutein (one of the carotenoids, yellow and orange pigment)
• plant-derived omega-3 essential fatty acids
• vitamin C and E
• Vitamin K
• B vitamins (riboflavin, niacin, thiamine, folate)
• minerals (calcium, iron, magnesium, manganese, phosphorus, zinc and copper)
• sodium and potassium
• polyphenols

Heat destroys some of the carotenoids, but the resulting balance is more available for absorption by the body and the chlorophyll content is not affected. It is best to consume both raw and cooked forms. Chop off the tough stalks and only eat the leaves. Remove veins extending into the leaf if they are tough as well.

Because of its strong flavour, kale is best steamed or added to soups. Raw, it can be added to smoothies, or massaged with olive oil to soften the leaves and bring out the sweetness for a great-tasting salad base.

Here is a simple recipe to get you started:

Toss shaved kale with Parmesan cheese. Whisk the juice from two lemons and half a cup of olive oil and pour over salad. Season with sea salt and fresh ground pepper to taste. Let sit at room temperature for an hour before serving.

Each of the green leafies offers a tremendous nutrient boost. If you vary your green leafie intake among those listed and have at least two servings most days, your health will improve dramatically. A serving is one cup raw, or half a cup steamed.