Kale is a frilly, leafy cruciferous vegetable that has recently been discovered by super-food detectives, quickly rising to the top of the charts as being a superior source of fiber, vitamins and essential minerals.
Resembling a mix of parsley and crinkly lettuce, Kale was once thought to be nothing more than decorative, but has since been unashamedly presented as an item of vitality and necessity for ultimate health. Offering more than 7 times the daily recommended value of Vitamin K, as well as being packed with iron, Vitamin A, B6, C, E and a multitude of anti-oxidants, it becomes obvious why its name has been proudly displayed on the chests of the health conscious.
Whether choosing green or purple varieties, Kale offers you and your family the nutritional advantage that you deserve, being known to improve your health from the very first bite!
HOW TO HAVE KALE
Kale can be steamed, braised, stewed, chopped and dehydrated, offering an earthy flavor and plenty of natural protein for even the most carnivorous of palates.
After rinsing, the stems can be used in salads, and the leaves can be used in stews, curries, soups and stir fries, even offering an alternative to potato chips if dehydrated and spiced correctly.
Kale offers you the flexibility to decide how you will use it, being recommended as a two cup part of your daily nutritional intake.
WHAT ARE THE BENEFITS OF INCLUDING KALE IN YOUR DIET?
1. KALE IS LOADED WITH VITAMINS!
Neither spinach nor broccoli are any match to the vitamin load that Kale offers, and it reigns in almost every category of vitamin and nutrient that you can think of.
It ranks highest in vitamins A, C and K, and a single serving can provide between 70-1000 percent of the daily recommended intake for each these vitamins!
Vitamin A is great for your hair, skin and eyes, Vitamin C is important for immune support and joint health and Vitamin K is essential for blood clotting, bone health and the prevention of cancer.
2. KALE IS PACKED WITH MINERALS! 
Kale offers a rich source of essential minerals like iron, copper, potassium, calcium, manganese and phosphorus.
Your body requires iron for red blood cell formation, and Kale is an excellent source of iron even when on the strictest of vegan diets. Potassium helps your body to combat excess sodium, thereby regulating your blood pressure and fluid levels throughout your body. Calcium, as we know, keeps your teeth and
bones extra strong, and Kale provides this important mineral in an energizing alkaline form, rather than in an acidic dairy form.
3. KALE CONTAINS LOTS OF FIBER!
Like many cruciferous vegetables, Kale is an excellent source of fiber, providing more than 10 percent of your daily needs in just one cup!
Not only does fiber significantly lower cholesterol, but it also aids digestion, preventing constipation and cleansing you from the inside out. It also makes you feel fuller for longer, helping your body to regulate blood sugar levels and preventing diseases such as diabetes and cancer.
4. KALE CONTAINS ESSENTIAL FATTY ACIDS!
While one wouldn’t ordinarily associate any fats with vegetables, it is a fact that plant foods contain a source of essential fatty acids, with Kale being one of them.
While being considered a fat free, low calorie source of nutrition, Kale offers the necessary one gram or less of essential fatty acids such as Omega 3 & 6, which significantly benefits your brain health. The essential fatty acids found in Kale do not naturally occur in the body, boosting heart health
and reducing the risk of developing conditions like diabetes and Alzheimer’s disease.
5. KALE HELPS YOU TO LOSE WEIGHT!
Kale is low in calories, low in saturated fat and exceptionally high in fiber, which means that not only will you feel fuller for longer, but you are also able to indulge in a guilt free meal packed only with positives! The fiber alone aids in filling and cleansing you from the inside out, resulting in a
slimmer waist and a leaner look, beautifying your hair, skin and nails while you’re at it!
6. KALE PREVENTS CANCER! 
Studies have revealed that Kale not only prevents cancer, but has also been known to suppress the growth of cancer tumors! It eliminates damaging carcinogens from the body, encourages the destruction of cancer cells and at the same time creates an alkaline environment in your body in which diseases
cannot thrive! The risk of developing ovary, prostate, urinary, breast, colon and many other forms of cancer can be reduced by including more in your daily
diet!
7. KALE KEEPS YOUR SKIN YOUTHFUL!
Kale contains a good source of sulfur, which is known to reduce severe acne, as well as to improve the overall condition and appearance of even the most neglected skin. It not only removes toxins from your skin, but also aids in boosting collagen production, a substance which makes you look more youthful.
By including at least two cups of Kale in your diet 3-4 times per week, you will be able to reap the benefits of faded scarring, smaller pores and a healthier glow in general!
8. KALE CONTAINS AN ABUNDANCE OF ANTIOXIDANTS!
Kale contains two types of rich antioxidants, known as flavonoids and carotenoids, both of which not only assist in preventing diseases, but also offer significant anti-inflammatory and anti-oxidant properties.
Containing over 45 different types of flavonoids, Kale protects the body from oxidative stress, which is usually evident in the appearance of cataracts, asthma, rheumatoid arthritis and cellular damage.
Anti-oxidants are essential for keeping your immune system in peak state, which further reduces the risk of developing colds, flu’s and unnecessary ailments.
9. KALE IS PACKED WITH ENERGY!
While Kale is low in calories, offering only 36 calories per cup, it forms part of the list of alkalizing and energizing super foods! When digested it offers a stream of alkaline nutrition, which balances the pH of your entire body, offering you abundant energy, vitality and overall wellness!
10. KALE REDUCES STRESS!
Research has suggested that ingesting chewy, leafy, hydrating green vegetables like Kale will significantly reduce your stress levels, offering your teeth, gums, brain, heart and digestive tract harmony, nutrition and a feeling of cleanliness, physically, mentally and emotionally. While the mechanics of chewing through heaps of flavorful health foods like Kale are known to significantly reduce blood pressure, heart rate and the depth of your breath, the after-effect of consuming Kale can be seen hours after it was first ingested!
