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Everything You Ever Need to Know About Kale

Everything You Ever Need to Know About Kale

Eat More Kale! The fervent consumption of kale has recently grown into a cult-like following. Odds are you know someone who swears by kaleís immense health benefits and tastiness. Persuaded by their healthy glow, you might eat it too. But how much do you really know about this power-packed member of the cabbage family?

Types of Kale

There are so many types of kale. However, the 3 most ubiquitous are curly kale, lacinato kale (aka dinosaur kale, black kale, Tuscan kale, or cavolo nero), and red Russian kale.

The most common type of kale purchased from the market†is†curly kale. As you could guess, it is very curly at the edges and ranges from light green to purple. Ironically, it is one of the more bitter types of kale, so the younger leaves are better.

A personal favorite is lacinato kale. With deep blue-green leaves, lacinato is more wrinkled, narrow and firm, spearlike leaf. It has a deeper, earthy kale flavor with a touch of nutty sweetness.

Lastly, red Russian kale has flat leaves similar to big leaves of oak or arugula. With a general reddish purple coloring, it is mild and sweet in flavor but has very woody stems which require removal. It is an excellent kale for cold weather. Regardless of which type you prefer, when you buy your kale, make sure itís organic. Otherwise, itís probably loaded with pesticides.

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Health Benefits

So, what are the benefits of kale again?

Antioxidants. Kale is simply loaded with antioxidants that protect against cancers and macular degeneration. To put it simply, it is an overall anti-inflammatory food. Need I say more?

Brain boost! Kale is a great source of alpha-linoleic acid (ALA), which is an omega-3 fatty acid responsible for boosting brain and heart health and reducing your risk of Type II diabetes.

Better than beef. Kale actually provides more iron per calorie than beef!

Cleansing. At 36 calories and a whopping 5 grams of fiber a cup, eating kale is like cleaning your intestines with a pipe cleaner.

Better than milk. Kale has more calcium per calorie when compared to a glass of milk. However, for calcium to be properly absorbed into the body, magnesium must be present. As kale has rich supply of both calcium and magnesium, the calcium in kale is actually absorbed by the body more readily than calcium from milk. Acid like lemon juice makes kaleís calcium even more bioavailable.

Better than an orange. One cup of kale offers 134% of your RDA of vitamin C, whereas a medium orange boasts 113%. However, as a cup of kale weighs about 67 grams and the orange weighs 131 grams, gram for gram, kale has over double the vitamin C of an orange! Next time you get a cold, better ask for some kale chips with your O.J.

Vitamin galore! Kale provides 133% of your daily vitamin A intake — a serious eye and skin booster! It also offers a ton of disease fighting vitamin K along with a myriad of other flavonoids and benefits…

Are you loving the benefits, but find organic kale too expensive? Grow your own! Kale is very tolerant of the cold, in fact it thrives in it, making it an excellent autumn green. If planted in late July, it will last well into the fall, gaining desirable sweetness with each frost.

Kale: An easy beginner’s guide to growing…

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So what are you going to do with all of this newfound kale knowledge? Put it on everything! Kale is a hearty delight and chock full of nutrition!† Kale can enhance soups, pizzas, salads, entrees, or even make a great snack. Whatís your favorite kale-centric meal?

Interested in learning more about kale? Check out 50 Shades of Kale by Dr. Drew Ramsey.

10 Tasty Kale Recipes


Read more: Diet & Nutrition, Eating for Health, Food, General Health, Raw, Vegan, Vegetarian, , , , , , , , , , , , , , ,

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Jordyn Cormier

Jordyn is a choreographer, freelance writer, and an avid outdoors woman. Having received her B.F.A. in Contemporary Dance from the Boston Conservatory, she is passionate about maintaining a healthy body, mind, and soul through food and fitness. A lover of adventure, Jordyn can often be found hiking, canoeing, mountain biking, and making herself at home in the backcountry! Check out what else Jordyn has been up to at†


+ add your own
11:49AM PDT on Mar 21, 2015

Thought it was just another fashion trend but tried it and loved it; I'm now a kale convert.

7:45AM PDT on Mar 20, 2014

I use kale in my lasagna to replace spinach for a healthy change.

1:27AM PST on Feb 18, 2014

Thank you :)

9:44AM PST on Jan 10, 2014

Love me some Kale -- had no idea there were so many different kinds though :)

6:56AM PDT on Nov 1, 2013

Recently haven been introduced to Kale am finding it much to my first found it be to a bit on the bitter or strong side compared to other greens I've been used to but now enjoying its flavour and find that it keeps much longer than others. Have had both baby Kale and curly Kale and hope to find the other types.

4:13AM PDT on Oct 17, 2013

Thanks so much..

4:35AM PDT on Sep 30, 2013

Thank you

1:54AM PDT on Sep 30, 2013

Thank you :)

7:58AM PDT on Sep 23, 2013


3:53AM PDT on Sep 23, 2013

Thank you Jordyn, for Sharing this!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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