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Kale gains second place, after broccoli, for its antioxidant power in the list of vegetables. Kale supplies loads of beta-carotene, a whopping amount of lutein and vitamin K, a good source of vitamin C, manganese, potassium, calcium, magnesium and folate. Kale also delivers indoles, sulforaphane, and allyl isothiocyanate, a powerful cancer-fighting team. This team of phytochemicals provides protection against many different types of cancers battling tumor and cancer at different stages of growth. Indoles particularly protect against breast, cervical and colon cancer. Kale’s hefty amount of lutein protects the eye, reducing the risk of developing cataracts and macular degeneration, as well as inhibiting cancer. To top it off, lutein reduces the development of atherosclerosis. In combination with vitamin C, beta-carotene, vitamin K, potassium and folate, kale is a heart healthy food that protects against heart disease and stroke. Kale may also protect against bone loss and osteoporosis with its high vitamin K content. Action Tip: Kale often ends up as a garnish on our plates but with its health benefits, it would be better as the main dish. Kale can be used in place of spinach or finely chopped and added to pasta sauces, casserole dishes, stews and soups. The young small kale leaves are delicious raw in a spinach salad. |
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