News has been spreading about how good kale is for you, and it’s popping up more and more in restaurant menus and shopping carts across the country. Here is your one-stop for the lowdown on this rising vegetable star, including why it’s so good for you, how to prepare it, as well as questions to some of the most frequently asked questions about it.
Key Nutritional Highlights:
Rich in Powerful Antioxidants – It’s off the chart for Vitamins A and C.
Important Minerals Covered – Including Calcium, Magnesium, and Iron.
High in Potassium – Not as much as bananas or avocados, but respectable.
Low in Fat and Sodium – Won’t weigh you down or make you retain water.
Low in Calories – Will give you that full feeling without contributing to the day’s caloric intake.
See how this remarkable green helps your body in several key areas. It can help you lose weight, help cleanse your body, help fight off cancer and heart disease, give you energy to fuel you through your day, and boost your immune system so you stay more healthy more of the time. And that’s just for starters, so be sure to check out the other features kale offers.
Having a wide range of recipes to use kale in is key when you are trying to make it part of your regular diet. We’ve scoured what’s available to bring you the tastiest recipes with flavors inspired from destination all over the world, as well as having you covered on all three meals of the day, including dessert. So set aside any preconceived notions you have about kale and take a journey with us on the many ways you can prepare it.
Want to give your salad a nutritional kick? Using kale as the backdrop is a great way to do it. It will give you a lot of the qualities of subbing in spinach for your salad, with a different flavor spectrum as well as a different texture and slightly different nutritional breakdown. These salad recipes make sure to use ingredients that complement the robust flavor of kale.
Catch up on the latest health craze and bake up a batch of healthy kale chips. You’ll be amazed at how light and crunchy it is, and remarkably satisfying. Potato chips come nowhere near the kind of nutrition you’re getting in every chip. The bonus is how easy they are to make, and how many different variations you can make to keep your taste buds engaged.
Learning how to cook kale is important because it’s a bit different than other leafy greens. Find out the best practices on how to cook this leafy green, what not to do, and which foods work best with it as far as enhancing its flavor. There’s even a step-by-step tutorial for getting your kale ready to eat so you can quickly whip it up as a side dish to any meal.
(it’s on the right sidebar)
Can kale give you diarrhea or upset your stomach?
If you’re not used to eating kale, and start off strong with it there is a chance that your system can have trouble digesting it at first. To try to minimize this, go easy on your first few instances of eating kale. Make sure you buy organic, wash it thoroughly, and cook it. If you’re eating it raw try to cut off the thick stems which can be harder for your digestive system to break down. With time your body will become a kale digesting machine.
Does eating kale cause kidney stones?
Those that have a higher likelihood of getting kidney stones are recommended against eating dark leafy greens like kale because its high oxalate content can present a problem for those with high urinary oxalate numbers. You’ll want to check with your doctor to both confirm your susceptibility to kidney stones and which foods you should be eating and avoiding.
Does kale affect gout?
With gout it’s all about the purine levels of foods, and kale comes in just under the number of milligrams where it would start to be of concern. Those with extremely sensitive cases of gout should monitor their intake of kale, and it may be a good idea to limit your portions regardless of how severe your condition is, just to be safe.
Does kale affect the thyroid?
Technically it can if you’re suffering from an iodine deficiency. This is true of all cruciferous vegetables, including broccoli and cauliflower, so it’s not specific to kale. Luckily most Americans do not have this problem so kale can be safely eaten without concern. If you want to be totally sure that it won’t you can avoid eating raw kale.
Does kale bloat you or give you gas?
If you are not used to eating kale and then start eating it raw in a salad it could present digestive issues like bloating or gas. To cut down on this likelihood you can be sure to cook it, which aids in digestion considerably, and you can keep your portion sizes in check. Just because it’s so good for you doesn’t mean you have to be overzealous in your consumption of it.
Does kale block calcium absorption?
Yes, it contains oxalic acid that makes it so your body can’t absorb the calcium that is consumed along with it. This means that even though kale contains calcium, your body won’t be absorbing it. If you’re taking a calcium supplement you’ll want to make sure that you are not eating kale or other foods high in oxalic acid around the same time.
Does kale block iron absorption?
The same oxalates that prevent the body from absorbing calcium also work to undermine the body’s absorption of iron. So while kale does contain a bit of iron itself, it shouldn’t be eaten with other foods high in iron if you are concerned about your iron levels or if you are taking an iron supplement to make up for a deficiency.