Kale is a leafy green that is just a nutritional powerhouse. It’s called “the new beef,” and “the queen of greens,” because it is a superfood filled with high levels of vitamins, minerals, and phytonutrients.

Kale is a member of the cruciferous vegetable family, which also includes cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts, arugula, collard greens, and similar green leaf veggies. Kale is easy to grow and generally inexpensive.

There are many benefits to including Kale into your diet. Kale is low in calories, about 36 per cup. It is high in fiber, in one cup of kale there are 5 grams! With this much fiber, kale is great for aiding in digestion and elimination with its great fiber content.

Kale is a great source of iron and has more iron per calorie than beef. The major reason we need iron is to transport oxygen throughout the body. Iron aids in the formation of hemoglobin and enzymes, and is essential to maintain healthy cells, skin, hair, and nails.

Kale is full of sulfur which helps remove toxins from the skin, increases collagen production, and reduces scar formation. Want beautiful clear skin naturally…eat kale. Kale is full of vitamin C and vitamin A both are good for your skin. Vitamin C is necessary for collagen production, keeps skin looking youthful and aids in wound healing. Vitamin A is a compound found in retinoids and is used in anti-aging skin treatments.

Eating a diet high in Vitamin K protects against various cancers and kale is full of Vitamin K. Vitamin K is an essential factor in blood clotting, it can reduce the risk of heart disease, and is also necessary for a wide variety of bodily functions, including normal bone health. Increased levels of vitamin K has been shown to help Alzheimer’s patients.

Kale is filled with powerful antioxidants. Antioxidants are very important to good health, because they boost your immune system and prevent disease. Kale is rich in carotenoids and flavonoids which not only protect you against various cancers but also reduces your risk of heart disease, stroke, and diabetes.

Kale has a good balance of omega-3 and omega-6 fatty acids which are necessary for heart health. 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. Kale has also been shown to lower cholesterol levels.

Kale is also high in essential minerals like calcium and magnesium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis, and maintaining a healthy metabolism. One cup of Kale has 6% of the RDA of Magnesium. This mineral helps your body maintain normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body!

There are many more benefits to kale and fortunately it’s really easy to add kale into your diet! It goes great in salads, recipes, stir fry, and soups. Kale is wonderful in smoothies and juices. Kale chips are a crunchy, super healthy snack that is simple to make. Try the recipe below or check out the many available on the internet.

Kale chips 

1 bunch kale

1 tablespoon coconut oil or olive oil

1 tablespoon nutritional yeast (optional)

½ teaspoon garlic powder

½ teaspoon black pepper

Bragg Liquid Aminos

Parchment paper

PREHEAT THE OVEN. Preheat to 200 degrees.

PREPARE THE KALE. Wash and dry the kale. Rip the kale into bite-sized pieces and  rotate in salad spinner. Dry kale thoroughly. Put kale in a mixing bowl, spray lightly with Bragg liquid Aminos, toss with oil, and add seasonings.

BAKE THE KALE. Put parchment paper on a baking sheet and arrange kale in a single layer. Bake for 10 minutes turn the sheet 180 degrees and bake for another 10 minutes. Serve immediately.

When you tally up all the nutrients, vitamins, and minerals, kale is definitely one of the healthiest and most nutritious superfoods on the planet. So If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.