Kale, a dark, leafy green vegetable, has become increasingly popular in recent years due to its status as a "superfood." Its rich nutritional content and potential health benefits have made it a popular choice among health-conscious individuals. In this blog, we will explore the nutritional value and health benefits of kale, address some common objections people have to consuming more kale, and provide three creative ways to incorporate more kale into your diet.
Nutritional Value of Kale:
Kale is loaded with essential nutrients and is considered to be one of the most nutrient-dense foods on the planet. It is an excellent source of vitamins A, C, and K, as well as calcium, potassium, and iron. Kale is also high in antioxidants, which help protect the body from damage caused by free radicals. Free radical damage to cells can be a contributing factor in chronic disease states.
One cup of raw kale contains:
Vitamin A: 206% of the daily recommended value (DRV)
Vitamin C: 134% of the DRV
Vitamin K: 684% of the DRV
Calcium: 9% of the DRV
Potassium: 9% of the DRV
Iron: 6% of the DRV
Health Benefits of Kale:
1. Reduces the risk of chronic diseases: Kale is rich in antioxidants, which help to protect the body from chronic diseases such as cancer and heart disease. Kale also contains anti-inflammatory compounds that can help reduce the risk of these diseases.
2. Supports eye health: Kale is high in vitamin A, which is essential for eye health. Vitamin A helps to protect the cornea and may reduce the risk of cataracts.
3. Helps improve bone health: Kale is an excellent source of calcium, which is essential for bone health. Calcium helps to build and maintain strong bones and may reduce the risk of osteoporosis.
4. Aids in weight loss: Kale is low in calories and high in fiber, which can help promote weight loss. The fiber in kale can also help to keep you feeling full, which may reduce overeating.
5. Boosts immune system: Kale is high in vitamin C, which is essential for a healthy immune system. Vitamin C helps to protect the body from infections and may reduce the severity of colds and other illnesses. Who doesn't need more help in keeping away infectious diseases with a strong immune system these days?
Common Objections to Consuming More Kale: Despite the many health benefits of kale, some people may be hesitant to include it in their diet. Some of these objections many share but we have some hacks in our video on YouTube Channel RXHealthyHabits.com Here are three common objections & fixes
1. Taste: Some people find the taste of kale to be bitter or unpleasant. One way to make kale more palatable is to cook it. Kale can be sautéed, roasted, or steamed to make it more flavorful. You can also try adding kale to smoothies or soups for a milder taste
2. Texture: Kale can be tough and fibrous, which can be unappealing to some people. To soften kale, try massaging it with olive oil or lemon juice before eating. This can help break down the fibers and make it more tender.
3. Preparation time: Kale can take longer to prepare than other vegetables, which can be a turn-off for some people. To save time, consider buying pre-washed and chopped kale from the grocery store. You can also prep a large batch of kale at once and store it in the fridge for later use.
Three Creative Ways to Get More Kale in Your Diet:
1. Kale Chips: Kale chips are delicious and a healthy snack that is easy to make.
To make kale chips: preheat your oven to 350°F. Remove the kale leaves from the stem and tear them into bite-sized pieces. Toss the kale with olive oil, salt, and any other seasonings you like. Spread the kale on a sheet pan and bake at 350 degrees for about 20 minutes. Do not let the leaves get browned. Add more seasoning to taste. Yum!
2. Kale Pesto: Kale pesto is a flavorful and nutritious alternative to traditional pesto. To make kale pesto, blend together kale, garlic, parmesan cheese, pine nuts, and olive oil until smooth.
3. Kale Smoothies: Kale smoothies are a popular way to incorporate kale into your diet. To make a kale smoothie, blend together kale, frozen fruit, yogurt or milk, and any other ingredients you like. You can also add protein powder or nut butter for an extra boost of nutrition.
In conclusion, kale is a nutrient-dense superfood that offers a variety of health benefits. While some people may be hesitant to include it in their diet due to taste, texture, or preparation time, there are many creative ways to make kale more palatable and easy to incorporate. Whether you try kale chips, kale pesto, or kale smoothies, adding more kale to your diet can help improve your overall health and well-being. So why not give it a try? Your body will thank you!
FAQ'S
What are 7 fun facts about kale?
The article below is from WebMD.com and highlights some fun facts about kale. The more you read the more you will be searching for ways to more kale on your nutritional journey.
Which is healthier for you spinach or kale?
Healthline.com bottom line summary
Healthline.com is one of my favorite go-tos for info on nutrition. Here is their answer to this common FAQ
"Kale and spinach are highly nutritious and associated with several benefits. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K . Both are linked to improved heart health, increased weight loss, and protection against disease."
How can you get more kale in your day?
Check out these 10 ways from FoodNetwork. They have some fantastic ideas. The soup and risotto use sounds awesome! As a substitute for spinach sounds like another winner
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