Toscano Kale (Brassica oleracea)


Also known as dinosaur kale or Tuscan kale it is a nutrient dense food with a single cup providing more than 100 percent of the daily value (DV) of vitamins K and A, and 88 percent of the DV for vitamin C.

Kale is a cruciferous vegetable along with cabbage, broccoli, cauliflower, collard greens, brussel sprouts and Bok Choy.  Like other cruciferous vegetables Kale is a rich source of organosulfur compounds which serve as direct antioxidants, they also have anti-inflammatory, anti-aging, and cancer fighting effects with additional disease fighting benefits.

Breaking down the antioxidants in Kale: Vitamin C, a cup of Kale has more than an orange which is important for bone health.  Beta-carotene is antioxidant the body turns into vitamin A which is essential for eye health and immune system functions.

You will find Kale at the top a list of foods containing Vitamin K which plays an important role in blood clotting, and helps maintain healthy bones.

It is also a good source of minerals like magnesium, and potassium. If you don’t like bananas, Kale may keep the leg cramps away since it contains calcium and potassium. Kale is also low in oxalate which is a substance found in some plants that can prevent the absorption of minerals making it easier for your body to absorb the minerals in Kale.

Kale is also high in water content so it helps keep our bodies hydrated, while containing some protein, fiber, and it provides bulk so we feel full when we eat it. Replacing anything else in your diet with 1 cup of Kale is going to make you feel full while boosting your nutrient intake.

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Cruciferous Vegetables

Sounds prehistoric and may get your kids interested in dinner.  Hey kids how about some Cruciferous Vegetables for dinner?  They are not vegetables left over from the Mesozoic era, they are actually considered “Super Veggies” because they have vitamins, fiber, and disease fighting phytochemicals.  So, cover them in cheese or grind them into a pizza […]

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