Wednesday, December 5, 2012

Kale - What is it exactly?

In an older blog I wrote back in April 2012, Search for Ingredients and Grocery Shopping, I have decided to help you and me out to know more about different ingredients, how they look like, and their benefits.

If you check around my blog, I did emphasis on few, plus I have specialized a page for Raw Ingredients, which holds some info.

Starting with today's ingredient, I will give some info about Kale. One of the best green or purple leaf which you will need to add more to your diet.


Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The genus Brassica oleracea contains a wide array of vegetables, including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are extremely similar genetically.

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Nutritional Facts:

Storage: In the refrigerator, in a perforated plastic bag.

Recipes from Raw Love Recipes: 
*** Data and info reference:
Author: Alison Lewis


  1. Hi Reina,

    I have some questions:

    - Do you think all these advantages still hold when you juice your kale?
    - I understand that per calorie, kale has more iron than beef but you also mentioned that kale has low calories. Do you have enough iron in your body if you just take kale?


    Have a great day


    1. Hi Steven,

      To answer your questions:
      1- Yes, you won't loose any nutrients by juicing the Kale, it actually keeps all the good factors within, unlike when steaming or cooking it.
      2- Kale alone, like any type of diet, doesn't give you all the iron your body needs, you always should look for additional sources of food who has iron too. Same with beef, if you eat only beef that wouldn't justify having enough iron for your body, But Kale is a very good source of iron specially if you go on a Raw food diet.

  2. I thought I was only eating kale for its vitamin K, I didn't know it has lots of vitamins/nutrients in it. Thanks for making this list!

    1. I am pleased to see good interest about these specific info about ingredients and benefits. Happy to help :-)
      And You're welcome!