Health Hero: Kale

Kale is an excellent source of vitamins K, A and C, as well as containing useful amounts of manganese, copper and phytochemicals, which are believed to help against certain types of cancer. Because kale contains so many different nutrients it plays an important role as part of a healthy balanced diet. Here are just some of the reasons why: Kale is an excellent source of folate, which is the form of folic acid occurring naturally in food. Folic acid is a B vitamin and is important because it supports the growth of a mother’s tissues during pregnancy, plays a role in normal formation of blood, and supports the immune system to function normally.

Kale is virtually fat-free and low in calories. Four heaped tablespoons (80g) contains only 19kcals and has 2.2g of fibre. It is also rich in lutein – an anti-oxidant which helps keep the eyes healthy. Kale contains 76mg lutein per kg, compared to broccoli which has 17mg. Experts recommend we should eat 6-10mg of lutein each day.

Gram for gram, kale contains 17 times more vitamin C than carrots – a single portion (80g) of the cooked leaf contains 57mg of vitamin C which is important because it plays a role in the formation of collagen for blood vessels, bone, cartilage, gums, skin and teeth – supports the immune system to work normally, increases iron absorption and plays a role in protecting the cells from oxidative damage. Raw kale is an excellent source of vitamin K, too, which plays a role in normal blood clotting and is key for helping to maintain bone strength, so is a true health hero.

Information and recipe from Discover Kale discoverkale.co.uk

To enjoy this green goodness for yourself, why not try out our Mexican Vegetable Chilli with Spicy Kale Chips recipe?