A nutritional powerhouse, kale contains large amounts of disease fighting anti-oxidants, carotenoids and other nutrients. It is one of the most important Eyefoods. Additionally, the nutrients in kale have been shown to be protective against other diseases including cardiovascular disease and certain types of cancer.
As kale contains high amounts of most eye nutrients, eating kale every week is a great way to help protect your eyes from age-related macular degeneration, the number one cause of vision loss in North America. Enjoy kale both raw and cooked with a small amount of healthy fat, such as extra-virgin olive oil, to receive all of its nutritional benefits.
People on blood thinners need to watch their intake of kale and other leafy green vegetables. Blood thinners work by decreasing the activity of vitamin K, which is abundant in leafy greens. People on blood thinners need to discuss any potential changes in their diet with their physician.
One leaf of kale contains nearly 10 mg of lutein.
To revive ‘wilted’ kale from your refrigerator, cut an inch or two off the stems and place the leaves in cold water for 15 minutes to half an hour; it will seem to have come back to life.
Kale is a cold weather vegetable. It grows best in spring and fall and harvesting kale after the first frost gives it a smoother flavour.
USDA Agricultural Research Service. Nutrient data laboratory. http://www.nal.usda.gov/fnic/foodcomp/search/.