With colors ranging from green to violet, with smooth or crinkled leaves and related with the Romanian cabbage, the broccoli, the cauliflower or the brussel sprouts, kale is one the most nutritious foods on earth.

Its reputation is rightfully earned, having an extremely high nutritional density. Thus, compared with other types of cabbage or foods from the same family, kale offers many more benefits in a much greater quantity. It’s not for nothing that Manhattan millionaires eat it, ac
cording to the New York Times, at any time of day and any reception they attend.

100 g of kale provide only 50 kcal, thus having a low energy density. Kale is a “blast” of vitamins and minerals, if we consider that the same 100g that provide the macronutrients above also provide nearly 300% of the daily necessary of Vitamin A, 200% of the daily necessary of vitamin C (almost 4.5 more than spinach) and 1000% of the necessary of vitamin K (vitamin K is essential for blood clotting)!

Add to the mix the fact that it’s a source of calcium (14% - with very good absorption), potassium (13%), copper (14%) and magnesium (39%) and we benefit from a pack of vitamins and minerals. Basically, kale has more calcium than milk and more vitamin C than an orange, and this transforms it into the super-food of the moment.

Studies have identified 45 different flavonoids (among them kaempferol and quercetin) in kale, with antioxidant and anti-inflammatory properties. Antioxidants are present in a high amount, being represented by beta-carotene (precursor of Vitamin A), Vitamin C, flavonoids, polyphenols, all of them fight against oxidizing stress, cell ageing, cardiovascular conditions, arterial hypertension, being anti-inflammatory, antiviral and antidepressant substances.

In order to preserve its vitamins, it is recommended to eat kale raw (just washed for maximum 5 minutes under a jet of water), boiled or steamed (again, for maximum 5 minutes). Prolonged heat processing poses the risk of losing the Vitamin C and the antioxidants.

Also, kale consumption facilitates weight loss, since it has a high content of dietery fibers and a high amount of water. It offers a prolonged feeling of satiety, being useful when you want to lose a few kilos. In order to gain the most of it, you need to eat it at least 2 or 3 times a week. With the baggage of properties, vitamins and minerals it provides, kale should be eaten daily.