Saturday, October 23, 2021
Vegetable of the Month
By Dr. Releford
Published March 4, 2013






Vegetable of the Month


Have you heard the saying “kale is the new beef”? It’s all over the Internet, and has even made it on to T-shirts.



But this is no crazy online hoax. Kale’s really a superfood.


Hidden within this dark leafy green are nutrients almost to numerous to describe in this article.


Per calorie, kale contains more iron than a steak and more calcium than milk. It’s rich in vitamins A, C and K, and is high in antioxidant flavonoids, as well as in fiber. And yet one cup of kale has only 36 calories and no fat.


There’s practically no part of the body that doesn’t benefit from kale’s natural goodness. It promotes heart health, and has powerful anti-inflammatory properties. Kale reduces the bad kind of cholesterol and increases the good.


Eating kale will help you maintain healthful blood sugar levels, strengthen your immune system, aid digestion, detoxify your body, increase metabolism and help with weight loss. It’s also good for your eyes, hair, nails and skin. It may even help prevent cancer.


Superfood? Kale sounds more like a superhero to me!


Here are some tips to make kale taste great:


Wash it thoroughly, even if the bag says it’s pre-washed. Massage the leaves with salt as you clean them.


Buy baby kale whenever you can find it, as it’s tender and less bitter. When preparing any other kind of kale, always remove stems and the middle ribs. That’s where the bitterness is concentrated. Slice the leaves into strips, or chop finely.


Use kale raw in salads, or cooked in soups, stews or stir frys. It’s delicious served simply, when cooked like garlicky collard greens. Be sure to add a bit of vinegar or lemon juice at the end.


Do your body a favor, and go buy a bag of kale!


Dr. Bill Releford, DPM

Medical Director,

Releford Foot and Ankle Institute



Categories: Health

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