Food Focus: Incredible Kale

ByRuthie Guten

Food Focus: Incredible Kale

KALE:

Kale is rich in flavonoid compounds, such as lutein, zea-xanthin and beta-carotene. A 100g (approx. 1-1/3 cup) contains 3.3g of protein. Yes, protein! In terms of percentage of RDA, it also contains:

Vitamins

  • Folates – 7%
  • Niacin – 6%
  • Pantothenic acid – 1.5%
  • Pyridoxine – 21%
  • Riboflavin – 10%
  • Thiamin – 9%
  • Vitamin A – 512%
  • Vitamin C – 200%
  • Vitamin K – 681%

Electrolytes

  • Sodium – 3%
  • Potassium – 9.5%

Minerals

  • Calcium – 13.5%
  • Copper – 32%
  • Iron – 21%
  • Magnesium – 8%
  • Manganese – 34%
  • Phosphorous – 8%
  • Selenium – 1.5%
  • Zinc – 4%

Kale has so many nutritional components that could provide protection from Vitamin A deficiency, osteoporosis, iron-deficiency anemia, cardiovascular diseases, and certain cancers. However, all foods are medicines. Please be aware that there are possible contraindications as well.

CONTRAINDICATIONS – Because of its high vitamin K content, please use kale with extreme caution or avoid it all together if you are taking anti-coagulant medications. Kale increases the vitamin K concentration in the blood system, which is what anti-coagulants attempt to lower.

Similar Posts

  • Food Focus: Maple Syrup

    ByRuthie Guten

    Maple Syrup Maple syrup is the concentrated extract of the sap of maple trees. It adds a rich, deep flavor to foods and drinks. Make sure to look for 100% pure maple syrup, not maple-flavored corn syrup. As with all sweeteners, organic varieties are best. Adapted from “The Cane Mutiny,” New Age Magazine, March/April 1999.

  • Food Focus: Pineapple

    ByRuthie Guten

    Food Focus: Pineapple Did you know that pineapple is a compound fruit? I didn’t even know what a compound fruit was until I did my research for this article. A compound fruit is a fruit that develops from many small fruits that become fused together around a central core. It’s low in calories: around 50…

  • Food Focus: Beans

    ByRuthie Guten

    Food Focus: Beans (This article appeared in the February, 2011 issue of A Healthy You.) Beans. They are good for the heart. Beans are found in most traditional cultures as a staple food, offering grounding and strengthening properties that enhance endurance: Beans, or legumes, which include peas and lentils, are an excellent source of plant-based…

  • Food Focus: Peppercorns

    ByRuthie Guten

    Food Focus: Peppercorns We are all familiar with black pepper as a seasoning. How many of us know that it is actually a medicinal berry that grows from a vine? Black, white, and green peppercorns are all berries from the same vine. Black peppercorns are actually dried green peppercorns that are picked before they ripen. If they…

  • Food Focus: Sea Vegetables

    ByRuthie Guten

    Food Focus: Sea Vegetables Sea Vegetables (This article appeared in the January, 2011 issue of A Healthy You). In traditional Chinese healing, sea vegetables correspond to the winter season and to the kidneys, adrenal glands, bladder and reproductive organs. The strengthening, balancing and cleansing properties of sea vegetables are known to help these organs as…

  • Food Focus: Raw Honey

    ByRuthie Guten

    Raw Honey (This article previously appeared in the September edition of A Healthy You.) Everyone seems to love honey, one of the oldest natural sweeteners on the market. The flavor of honey varies depending on the plant source. Some are very dark and intensely flavored. Wherever possible, choose raw honey, as it is unrefined and…

One Comment

  1. Pingback: The Magic of Smoothies | RuthieGuten

Comments are closed.