Kale (or brassica oleracea, part of the acephala group – I think I’ll stick with calling it kale) is a vegetable close to cauliflower, broccoli and other leafy greens within the species.  But kale distinguishes itself from the rest of the species by being the best performer among a group of nutrient dense vegetables, thus, offering the the most health benefits.  Here are the details:

1.  Immune system booster: Kale is an incredible source of immune boosting antioxidants, including carotenoids (both lutein and zeaxantin) and flavanoids,  as well as sulforaphane, a potent anti-cancer fighting molecule.  Kale also contains indole-3-carbinol, a naturally occurring chemical that is believed to boosts DNA repair in cells and appears to block the growth of cancer cells.

2.  Inflammation fighter: Kale is an effective anti-inflammatory, potentially preventing illnesses such as heart disease.

3.  Calcium and iron rich: Although not as great a source of calcium and iron as dairy products or meat if measured by amount or volume consumed, per calorie, kale packs more calcium than milk and more iron than beef.  Magnesium and potassium are other minerals in kale.

4.  Loaded with fiber:  Fiber is a macronutrient needed in our everyday diet. Yet many of us do not consume nearly enough and fiber deficiency is linked to heart disease, digestive disorders, and even cancer.  One serving of kale provides about 3 grams of fiber – just over 5% of the daily amount needed.

5.  Good source of omega fatty acids: Omega fatty acids are key to our health.  A serving of kale contains 121 mg of omega-3 fatty acids (known as alpha-linolenic acid) and 92.4 mg of omega-6 fatty acids (known as linoleic acid).

So go ahead, have some kale!  How does it taste best?  You can eat it raw as or in salad (baby kale works well too), steam and season with salt and pepper, or saute with garlic and a touch of olive oil!  Healthy and yummy!