The word “superfood” is being used more liberally these days but kale is truly deserving of the title. It is packed with beta-carotene, folate and Vitamin C. It’s also one of the richest vegetable sources of calcium plus contains vital minerals such as iron, magnesium and potassium. It’s also rich in sulphur phytochemicals which are believed to help protect against certain types of cancer and the phytochemicals, lutein and zeaxanthin, which help to reduce the risk of cataracts and a condition called age related macular degeneration which is the major cause of loss of vision in the UK.
Did you know?
- Kale contains four times more Mg (magnesium) and five times more Ca (calcium) than Brussels sprouts
- 17 times more Vitamin C than carrots and four times more than spinach
- Nearly double the magnesium of spring greens
- More folate than broccoli
- Seven times more carotene than cabbage
Based on 100g raw, McCance and Widdowson’s ‘The Composition of Foods’
Four heaped tablespoons (80g) contain only 19 kcals and 2.2g fibre, so kale really is proof that ‘eating your greens’ really can do you good.
Lutein and Age-related Macular Degeneration
Lutein an anti-oxidant associated with helping eyes to stay healthy.