What you probably haven't heard about this versatile green...
Blog Post by: Angela J. Braun
“Rich... in vitamins and minerals. Comes from a healthy family. Enjoys regular massages. Doesn't need to be dressed up". -@AndyTheRD (instagram), describing kale
The Benefits
Eye Health:
Lutein & Zeaxanthin are pigments found in kale and other greens. They filter harmful blue-wavelengths of light, which may protect your eyes from UV damage and reduce the risk of developing chronic eye diseases such as age-related macular degeneration. They also:
Act as antioxidants, neutralizing free radicals which contribute to cataract formation.
Must be supplied by the diet as the body does not produce them on its own- all the more reason to eat Kale which provides more of these nutrients per serving than other greens!
Vitamin C is another eye-friendly nutrient.
It acts an antioxidant- reducing your risk of cataracts.
1 cup of raw kale provides over 20% of your daily recommended intake!
Beta-carotene is also found in kale and promotes ocular health, according to the Academy of Nutrition and Dietetics.
Beta-carotene converts to Vitamin A in your body
Slows the progression of macular degeneration
Prevents dry eyes, night blindness and eye infections
Nutrient density:
Kale is naturally low in calories but high in micronutrients such as Vitamins A, C, K and Calcium! This ensures it to be an excellent addition to your diet as it provides vital nutrients without pushing your daily energy needs over the edge.
Kale can easily be incorporated into your diet. You can start by adding it to some of the foods you already love!
Here are some ways you can prepare this extraordinary super-food:
Salad - Kale greens are hearty; they provide a nice crunch and are often resilient to wilting. However, you may choose to soften the leaves by massaging your kale.
Handhelds - Sick of regular ol' iceberg? Upgrade your favorite wraps and sandwiches.
Breakfast - Mix into eggs for a yummy omelette . . . better yet frittata anyone?
Sauteed - A little EVOO, garlic, salt & pepper and you have a tasty side dish for dinner!
Pasta - Substituting chopped kale for some of the pasta adds volume, color & essential micronutrients; a great way to make your favorite dish healthier.
Vegetarian Soup - Beans, tomato, and even sweet potato are great complements.
Smoothies - Add to blended drinks for a morning pick-me-up! Bold flavors like lemon or pineapple mask the taste while helping you to reach your daily dose of Vitamin C.
Chips - I bet you never considered this healthy alternative to your favorite snack. Try it out!
Click the link below to check out some other recipes. - Bon Appetit!
Sources:
https://www.eatright.org/health/wellness/preventing-illness/5-top-foods-for-eye-health
https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein
https://ndb.nal.usda.gov/ndb/foods/show/11233?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=kale%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing=
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