Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating KALE you will have the following benefits.

KALE AND OTHER COOKING GREENS

Typical serving size:

½ cup, cooked (65 g)

HOW THEY HARM

  • Bloating and flatulence

    WHAT THEY HEAL

    Heart disease Cancer Eye conditions Bone healthy A member of the cabbage family, kale looks like collards but with curly leaves
    It is a hardy autumn vegetable that grows best in a cool climate, and exposure to frost actually improves its flavor
    Although the types of kale that form leafy red, yellow, and purple heads are used more often for decorative purposes (both in the garden and on the table) than as a food, all varieties are edible and highly nutritious

    QUICK TIP:

    Don’t throw out tough leaves If the leaves of cooking greens are tough and fibrous, remove the stem, roll the leaves up like a cigar and sliver them for quick cooking
    Kale and other dark leafy greens, such as collard greens, mustard greens, and Swiss chard, are excellent sources of vitamin C and beta-carotene, which the human body converts to vitamin A: In fact, a 1-cup serving of cooked kale contains almost a day’s supply of vitamin A and well over 50 percent of the daily requirement of vitamin C
    Other nutrients found in a cup of kale include 20 mcg (micrograms) of folate, 100 mg of calcium, 1 mg of iron, and 310 mg of potassium
    It also provides more than 1 g of fiber and has only 50 calories

    Health Benefits

    Prevents heart disease
    Kale and other cooking greens are rich in vitamin C that may help lower the levels of “bad” LDL cholesterol, which in turn can reduce the risk of heart disease
    The high amounts of potassium can help lower high blood pressure, which also aids in heart health
    Fights cancer
    Bioflavonoids, carotenoids, and other cancer-fighting compounds are abundant in cooking greens
    They also contain indoles, compounds that can lessen the cancer-causing potential of estrogen and induce production of enzymes that protect against disease
    Promotes bone health
    Most dark leafy greens are rich in calcium and magnesium, which are important minerals for strong bones
    Prevents macular degeneration
    Kale and other dark green leafy vegetables contain lutein, which helps protect your vision against macular degeneration and cataracts
    Aids in weight loss
    Kale is low in calories but is very filling, making it an ideal, highly nutritious food for anyone who is weight conscious

    Health Risks

    Causes bloating and flatulence
    Like other vegetables in the cabbage family, kale and similar cooking greens may cause gas

    Allergies

  • Add some raw slivered curly kale to salads
  • Braise chopped mustard greens with plenty of chopped garlic
  • Layer chopped cooked chard in lasagna

    Buying Tip

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  • Look for leaves that have crisp edges and a deep color
  • Avoid wilted, yellow leaves

    Storing Tips

  • Place in the refrigerator rinsed and slightly damp in a paper towel and in a plastic bag
  • Use within 3 to 5 days