Nutrition for the Eyes
- Heart disease
- Age-related macular degeneration
Sneezing and Wheezing
When your allergies to airborne pollens act up, eat some kale. It's rich in quercetin, a natural antihistamine- and it doesn't cost as much as those drugs.
Kale is king when it comes to providing carotenoids, substances that protect your eyes against cataracts and Age Related Macular Degeneration ARMD (which is the leading cause of blindness. Spinach is a good source of carotenoids also, makes macular pigments denser, protecting against ARMD, which fortunately it takes decades to develop.
When cooking kale turn on the exhaust fan before the pot begins to boil, otherwise the cabbage like smell may dampen your enthusiasm for this tender powerhouse vegetable.
This crucifer cabbage family vegetables, such as kale have long been know to reduce the risk of cancer, and now scientist are beginning to understand. Kale is packed with photochemicals, naturally occurring elements in plants that help your body fight disease and infection.
When selecting fresh kale
Look for very curly, smaller leaves that are medium to dark green. They'll be far more tender and delicately flavored than those big, tough, leathery leaves, and they'll cook a whole lot faster.
Avoid any leaves that look moldy or have hello spots.
At home, rinse the kale, shake off the excess water, wrap the kale in papertowels and then store it in a plastic bag in a cold, dark area of your refrigerator to protect its fragile vitamins. Cook your kale within three to four days, because it can turn bitter when it's stored any longer.
Substitute kale for spinach anytime. Or do these:
- Make a bed. Use kale, as a bed for grilled chicken with mango salsa.
- Make supersoup. Toss left-over cold, cooked kale into bean, lentil, or vegetable soup.
- Make it Italian. Shred kale and add it to baked lasagna.
Nutrition in a nutshell
- Cooked kale (1/2 cup)
- Calories: 17
- Fat: 0 g
- Saturated fat: 0 g
- Cholesterol: 0 mg
- Sodium: 15 mg
- Total carbohydrates: 4 g
- Dietary fiber: 1 g
- Protein: 1 g
- Vitamin A: 120% of daily value
- Vitamin C: 44%
- Vitamin K: 400%
- Calcium: 5%
- Iron: 4%