Practice: 713-554-1091 | Dental: 713-554-0510


Today’s blog features Kale. You may have never heard of it. But in our quest to identify super foods that are good for you we are adding this one to the list. Kale is a form of cabbage.  You can find a variety of different types of kale by color (green, white, purple, or bluish green) and leaf shape. It is different than cabbage in that it does not form a head and could be considered a wild cabbage.” Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.”[1] Brassica vegetables contain a diverse range of phytochemicals with biological properties such as antioxidant and anticancer activity.

“One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.”[2] Research has shown that kale contains 45 different flavonoids with a variety of antioxidant and anti-inflammatory effects.

Here is a list of benefits of Kale;

  1. Kale is high in iron. Kale has more iron than beef.
  2. Kale is high in vitamin K.  This will allow the body to protect against various cancers.
  3. Kale is high in antioxidants.
  4. Kale can help lower cholesterol.  This affect best occurs when it is cooked.
  5. Kale is high in Vitamin A. This is good for skin and can protect you from certain cancers.
  6. Kale is high in Vitamin C. The vitamin C contained in Kale hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels
  7. Kale is high in calcium.
  8. Kale can help detox the body because it is high in fiber and sulfur. [3]
  9. Kale is good for your eyes and vision.  Kale contains lutien; lutein helps keep eyes and vision healthy.
  10. Kale is high in magnesium which helps control diabetes. Magnesium is a key enzyme structure that promotes healthy blood sugar.

There are many recipes available online on how to prepare Kale. This can include anything from eating it raw to cooking it. There are also a lot of recipes for Kale Chips.  Adding Kale to your diet is important because of the benefits.  Kale is truly a super food that everyone should consider.

[1] Zelman, Kathleen MPH, RD, LD The Truth About Kale, Web MD

[2] Ibid

[3] Lewis, Allison Top 10 Health Benefits of Eating Kale. MIND BODY GREEN.