All Hail Kale!: The Superfood You Should Be Eating

By Morgan Davis, R.D.

Oh hail Kale, a star among superfoods!  With a long history of being used as a plate garnish at the local steakhouse, kale is finally coming into the spotlight.  And a well-deserved spotlight at that, because not only does Kale look pretty on your plate (with its vibrant green color and curly, crisp leaves), but kale packs about as much nutrition as you could ask for and contributes only 35 calories per serving!

Kale is a well-known cruciferous vegetable and is in the same family as broccoli, cabbage, collards and brussel sprouts.  The insoluble fiber found in kale (and other leafy greens) acts as a broom to clean up your digestive tract, keep everything moving properly, and promote immune function.  The fiber components of kale also assist in management of cholesterol levels.

Kale is a source of powerful flavonoids (compounds in plants with anti-oxidant effects) which have been found to lower the risk of many types of cancer including colon, breast and prostate cancers.  Not only do these flavonoids reduce oxidative stress, but can alleviate inflammation- this is helpful in workout recovery and lowers risk of chronic conditions such as heart disease and diabetes.

Kale is a spectacular source of Vitamin K, Vitamin A, and Vitamin C.  These are all crucial micronutrients to someone who is exercising often: Vitamin K plays a vital role in blood clotting, bone health and cell growth.  Vitamin A promotes immune function and healthy skeletal tissue.  Vitamin C is not only a well-known antioxidant, but is also needed for the resilience and repair of connective tissues and ligaments.