King Kale- The Powerhouse Superfood

King Kale is one of the healthiest and most nutritious plant foods. The good news about Kale is that it is a lot less bitter than most of the leafy dark greens, so it is an excellent choice to encourage children and adults like to try. The health benefits of Kale are outstanding and if eaten raw can be beneficial in so many ways. Many chefs have given Kale a comeback as it is an exciting addition to any healthy dish whether raw or cooked.


A single cup of raw kale (about 67 grams or 2.4 ounces) contains

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • Vitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.Kale contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

Kale comes in many different varieties – red or black, green curly or smooth leaf, dwarf or giant tree cabbage type and may grow as high as 12 feet tall.

It is amazing to note that one cup of  this powerhouse superfood may only contain about 30 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Kale is widely recommended in many recipes and particularly, added to many smoothie recipes to give a rich smoothie that is loaded full of nutrient and vitamins. Kale is known to have many healing substances in it that could be an excellent protection against the effects of radiation.

“Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition.”

The Proven Health Benefits of Kale- The King Superfood

      1.Kale is Among The Most Nutrient Dense Foods on The Planet

  1. Kale is full of powerhouse antioxidants- including beta-carotene, vitamin C,quercetin,and kaempferol
  2. it is an amazing source of vitamin C
  3. Kale can help lower cholesterol- which may reduce the risk of heart disease
  4. Kale is one of the best sources for vitamin K- a single cup of kale contains 7 times the RDA for vitamin K.
  5. Cancer- fighting substances in kale
  6. High in Beta-carotene- An antioxidant that the body can turn into vitamin A
  7. Kale is a good source of minerals
  8. High in Lutein and Zeaxanthin – nutrients that protect the eyes
  9. Weight loss – because it is low in calories but provides the bulk that should make you feel full

Pick the best Kale


Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves.

The healthiest way to cook Kale

Steaming: fill the bottom of a steamer pot with 2 inches of water. Allow the water to come to a boil, chop the Kale and allow it to steam for 5 minutes and that’s it! You can add your favorite salad dressing or mix in a stew, there’s tons of possibilities.


Kale Recipes you just have to try!

Kale Chips in Just 20 Minutes:


  • 1 bunch of kale
  • 1 tablespoon of olive oil
  • 1 teaspoon seasoned salt


  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.


Kale and Banana Smoothie


  • 1 banana
  • 2 cups chopped kale
  • 1/2 cup light unsweetened soy milk
  • 1 tablespoon flax seeds
  • 1 teaspoon maple syrup


Place the banana, kale, soy milk, flax seeds, and maple syrup into a blender. Cover, and puree until smooth. Serve over ice.



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