Kale is one of those greens we know we should be eating but don’t. Considered a super food, kale is high in many vital nutrients that are hard to find in other foods.
Here are five reasons to eat more kale:
1) Kale satiates the appetite while being low in calories and fat.
One cup of kale has 1.3 grams of fiber, which keeps you full and satisfied until your next meal. Kale also has and only 33.5 calories and 0.5 grams of fat. Not only does fiber keep you full, it regulates blood sugar, levels, keeps you regular, and reduces the risk of a heart attack by 40%.
2) Kale keeps you energized.
Iron deficiency, or anemia, reduces the body’s ability to produce hemoglobin, which enables red blood cells to carry oxygen throughout the body. Anemia mostly affects women and vegetarians, and can be remedies with iron supplements and eating foods that contain iron. Kale has 1.1 mg of iron per cup, which is more per calorie than beef.
3) Kale prevents cancer.
Vitamin K can help protect against various cancers, as can antioxidants. Containing 684% of your daily vitamin K requirement, kale is an anti-cancer powerhouse. Vitamin K also keeps bones strong, prevents blood clotting, and can help people suffering from Alzheimer’s disease. Antioxidants found in kale include carotenoids and flavonoids.
4) Kale boosts brain power.
Folate, or vitamin B9, helps the body convert food into energy. In doing so, folate boosts clear thinking and reduces irritability among other benefits. Folate is found naturally in foods while its counterpart, folic acid, is found in supplements or fortified foods. Kale contains 19.4 mcg of folate per cup.
5) Kale is an excellent detox food.
Along with its ability to keep you full, kale contains vitamin C, sulfur and omega-3 fatty acids. These nutrients boost the metabolism, reduce inflammation, and are great for immunity.
We know, we know, not everyone likes kale, but that doesn’t mean you have to exclude it from your diet completely. Add a few leaves to your favorite breakfast smoothie, or give kale chips a try. They’re crispy, delightful, and not chewy like raw kale. Opt for kale chips at lunch with your sandwich when trying to avoid potatoes.
If you’ve never tried kale before, we recommend adding it to a bowl or salad. The Autumn Kale Apple Quinoa salad is crunchy, filling, and is full of sweet and salty flavors. Another salad we’re fans of is the warm eggplant, mushroom, and kale salad, excellent for lunch when you’d like something warm and healthy.
Kale is also delicious in soups, and we think the savory kale white bean and sausage soup is a crowd pleaser. If you’re looking for kick, try the curried cauliflower rice kale soup. It’s paleo too! Make your soup the night before and enjoy for lunch. If you have too much leftover, most soups can be stored in the freezer for a few months.
We love kale at Rootastes, and include it in many of our healthy lunch recipes. Give it a try, and enjoy the numerous health benefits of this leafy super food.