Monday, February 28, 2011

Touching makes you healthier

We all innately knew this, didn't we? Touch calms us, makes us feel all warm and fuzzy inside.

Please follow the link below or paste it into your web browser to read more about the healing powers of touch.



http://www.cnn.com/2011/HEALTH/01/05/touching.makes.you.healthier.health/index.html

Friday, February 25, 2011

Chronic Fatigue

The following link is to a recent article entitled, "Mind-Body: Inside Chronic Fatigue". I agree with the conclusion that exersing will improve the way you feel. But then, doesn't it always? 

Why don't doctors study our diets, the foods we eat, and how that pertains to our health? Why don't doctors or scientists study nutrition? We are what we eat, right?

I am a long time sufferer of Chronic Fatigue Syndrome (CFS) and fibromyalgia. I have first-hand experience at how my diet and food intake affect my CFS and overall health. Since changing my diet to include mostly organic raw, whole foods and no beef, gluten or msg, I don't feel the CFS symptoms. 

A vast majority of us suffer from allergens caused from processed foods. These allergens keep piling up on top of each other over the years and guess what? We start not being able to eat the same foods and we don't know why.  The doctors and researchers continue on a myopic path to discover some hidden gene when all they really need to do is look into our own bodies.

It's the same old story really; proper diet and exercise...you can't beat it.

To Your Health


Follow the link below, or paste it into your browser window, to read more of the referenced article.



http://pagingdrgupta.blogs.cnn.com/2011/02/23/mind-body-inside-chronic-fatigue/

Wednesday, February 23, 2011

Pecan-Crusted Tilapia

I like this except for the choice of fish. The tilapia I see in the stores is always farmed, and I stay away from farmed fish. Wild caught only!  Follow the link below or paste it in your browser window to read more.


http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000000479098&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+DinnerTonight+%28MyRecipes.com%3A+Dinner+Tonight%29&utm_content=Google+Feedfetcher

Tuesday, February 15, 2011

White Bean-Rajas Soup Recipe

I like this recipe from www.myrecipes.com, except I would substitute plain yogurt for the sour cream, and leave out the cheese. (I don't eat cheese.)
Please follow the link below or paste it in your browser window, to read more.

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=10000000554705&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+DinnerTonight+%28MyRecipes.com%3A+Dinner+Tonight%29&utm_content=Google+Feedfetcher
 

Monday, February 14, 2011

AGAVE NECTAR

According to Wikipedia, Agave nectar (also called agave syrup) is a sweetener commercially produced in Mexico from several species of agave, including the Blue Agave (Agave tequilana), Salmiana Agave (Agave salmiana), Green Agave, Grey Agave, Thorny Agave, and Rainbow Agave.[1][2] Agave nectar is sweeter than honey, though less viscous.

When I first saw Agave Nectar and it's advertised low glycemic index, I was thrilled. I thought I had found the perfect replacement for sugars as a sweetener. After all, there was Raw Agave Nectar, just what I was looking for to assist me in my transition to a more healthful raw, whole food diet. I already loved the plant and the tequila that is derived from it. I envisioned a farmer extracting the sweet nectar directly from the plant to the bottle, and then off to market after labeling!

Agave Nectar became my base for everything good in cooking, baking and sweetening my yerba mate or coffee.  However, several trips to my wellness doctor indicated that I was still ingesting too much sugar and that was causing some pretty nasty side affects. I had been seeing my doctor for various problems, including fibromyalgia, flank pain, neck & back pain, fatigue, headaches, inability to focus, loose bowels, difficulty with digestion, etc.

I had many symptoms, and many layers of ill-health to peel back in order to discover the problem(s).  My main problem (and there are others) seemed to be eating too much sugar. I have a very strong sweet tooth, and unfortunately, it wasn't one of my teeth that I had lost in my latter years!

When I told my doctor that I don't eat refined sugars anymore and that, in fact, I had switched to using Agave as a sweetener, he said, "Sugar is sugar". What? I guess complex sugars are better than simple refined sugars, but it is all metabolized as sugar in our bodies.

I didn't want to believe that I had been duped. So I did what I usually do, research, research, and more research. And what did I discover? I think I had been duped, once again.

Not only is Agave not a syrup extracted directly from the plant, none of it is actually raw either. In a recent article posted on the Weston A. Price foundation’s website, Ramiel Nagel and Sally Fallon Morell wrote; Agave “nectar” is not made from the sap of the yucca or agave plant but from the starch of the giant pineapple-like, root bulb. The principal constituent of the agave root is starch, similar to the starch in corn or rice, and a complex carbohydrate called inulin, which is made up of chains of fructose molecules (fructosans). Technically a highly indigestible fiber, inulin, which does not taste sweet, comprises about half of the carbohydrate content of agave.

The process by which agave glucose and inulin are converted into “nectar” is similar to the process by which corn starch is converted into HFCS. The agave starch is subject to an enzymatic and chemical process that converts the starch into a fructose-rich syrup—anywhere from 70 percent fructose and higher according to the agave nectar chemical profiles posted on agave nectar websites. Compare that to the typical fructose content of high fructose corn syrup (55%)!

In a different article, Rami Nagel quotes Russ Bianchi, managing director and CEO of Adept Solutions, Inc., a globally recognized food and beverage development company, on the similarities between agave nectar and high fructose corn syrup: They are indeed made the same way, using a highly chemical process with genetically modified enzymes. They are also using caustic acids, clarifiers, filtration chemicals and so forth in the conversion of agave starches into highly refined fructose inulin that is even higher in fructose content than high fructose corn
syrup ( HFC).

All I had to do was imagine a bottle of HFC every time I looked at the Agave Nectar, and I was able to stop eating it, immediately! And...my craving for sweets declined to a more manageable level once I stopped, along with the awful side affects!

So, what is wrong with High Fructose Corn Syrup? Well, concentrated fructose is not found in fruit. In fact, it is not found anywhere in nature. When sugar occurs in nature, it is referred to as "levulose". Levulose is accompanied by naturally occurring enzymes, vitamins, minerals, fiber and fruit pectin.

Concentrated fructose is a man-made sugar which is created by the refining process. Fructose lacks amino acids, vitamins, minerals, fiber and fruit pectin. Refined fructose is processed in the body through the liver. This means that the fructose is immediately turned into triglycerides or stored as body fat. Fructose doesn't get converted to blood glucose and hence, your blood sugar levels are not raised or lowered. This is why the claim that fructose, or Agave Nectar, has a low glycemic index and is safe for diabetics.

However, fructose inhibits leptin levels. Leptin is the hormone that your body uses to signal that you are full. That is why fructose actually makes you want to eat more!

According to a recent 10-week study released this past year in the Journal of Clinical Investigation (available online), the fructose eating group gained a disproportionate amount of visceral fat, which increased by 14%. This is the most dangerous type of fat. It is associated with chronic disease and metabolic syndrome. The fructose group also saw a worsening of blood glucose control and insulin sensitivity. There was also an increase in small, dense LDL particles and oxidized LDL, both factors strongly associated with the risk of heart attack.

There's more. Apparently, there have been no laws regulating the "raw" label on foods. Anyone can put "Raw" on their label. Some put it on their label because it can be supposedly raw since it is made from a raw material, or just not roasted. If the label indicates raw, it doesn't necessarily mean that it was processed below a 118F degrees temperature.

According to FoodProcessing.com, in order to process agave, the plants are crushed and the sap collected into tanks. Then the sap is heated to about 140F degrees for about 36 hours. When heated, the complex fructosans are hydrolyzed, or broken into their constituent fructose units. This solution is then filtered to obtain the various agave products that range from dark syrup to a light amber liquid.

Hydrolyze is defined as "break down (a compound) by chemical reaction with water".  Agave needs to be hydrolyzed or it won't be sweet. So, is Agave really a "raw" food? Raw foods are generally processed at a temperature under 118F degrees and still has all of it's enzymes, nutrients, and "life force" intact.

In my opinion, Agave Nectar is just as bad as High Fructose Corn Syrup (HFC). Agave has a very high concentration of fructose (90%) and as far as we know, this high percentage occurs nowhere in nature. HFC contains 55% fructose! There are many health problems associated with too much fructose ingestion.

Agave nectar is not a "whole food". It's been boiled and processed to concentrate the sugar to make it a sweet liquid. Agave syrup is missing many of it's original plant nutrients. Agave is also used to make tequila, thus the enzymatic activity must be stopped so it doesn't turn into tequila on your shelf. If there is no enzymatic activity, how can it be considered "raw" or a "live" food?

Thursday, February 10, 2011

When Organic Isn't Really Organic - - How You're Being Duped

When can we ever believe what we read? This labeling stuff really frustrates me. I've learned to read the labels on everything I buy so whether organic or not, the product I buy will have the purest ingredients with no added synthetic anything, not even vitamins.


Posted By Dr. Mercola | February 09 2011

 http://articles.mercola.com/sites/articles/archive/2011/02/09/the-united-states-organic-deception.aspx

Label Rouge: Pasture-Based Poultry Production in France (Summary)

Pasture-raised poultry is increasingly popular in the U.S. American farmers and small companies can benefit from studying the French Label Rouge program. Started as a grassroots movement and now commanding 30% of the French poultry market, it has helped boost incomes for small farmers.

www.attra.org

[HTML] [PDF/1.3MDownload Acrobat Reader.

Wednesday, February 9, 2011

Moroccan Orange Dessert

This looks like a delicious treat to try...maybe for your Valentine? Follow the link below to find out.

http://simplyrecipes.com/recipes/moroccan_orange_dessert/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+elise%2Fsimplyrecipes+%28Simply+Recipes%29&utm_content=Google+Feedfetcher

Diet Supplements Could Boost IQ

Please follow the link below or copy it to your web browser window to read more.

http://news.bbc.co.uk/2/hi/health/388548.stm

High IQ Link to Being Vegeterian

Please follow the link below or copy it to your web browser window to read more.

http://news.bbc.co.uk/2/hi/health/6180753.stm

Healthy Diet Boosts Childhood IQ'

Let's rid our diets, as much as possible, of processed foods, refined sugar and bad fats!
 Follow the link below or copy it to your web address window to read more.

http://www.bbc.co.uk/news/health-12381041
 

The Lazy Person's Guide To Smart Snacking

I, of course, recommend using organic vegetables whenever possible.

Please follow or copy the below link into your web address window to read more.

http://jugalbandi.info/2011/01/the-lazy-persons-guide-to-smart-snacking/

 

Tuesday, February 8, 2011

Sautéed Halibut with Romesco Sauce

Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)

Ingredients

  • 2  medium red bell peppers
  • 1  dried ancho pepper, stemmed and seeded
  • 1/2  teaspoon  salt, divided
  • 1 1/2  tablespoons  slivered almonds, toasted
  • 1  tablespoon  hazelnut oil or olive oil
  • 1  tablespoon  red wine vinegar
  • 1/4  teaspoon  sugar
  • 1/4  teaspoon  freshly ground black pepper
  • 1/8  teaspoon  ground red pepper
  • 2  garlic cloves, chopped
  • 1  (1-ounce) slice whole-wheat bread
  • 4  (6-ounce) halibut fillets
  • Cooking spray
  • 4  lemon wedges

Preparation

1. Preheat broiler.
2. Cut bell peppers in half; discard seeds and membranes. Place bell peppers, skin sides up, on a baking sheet; flatten. Broil 10 minutes or until blackened. Add ancho; broil 2 minutes. Place bell peppers in a paper bag; close tightly. Let stand 5 minutes; peel. Place bell peppers, ancho, 1/4 teaspoon salt, and next 8 ingredients (through bread) in a food processor; process until smooth.
3. Heat a large skillet over medium-high heat. Sprinkle 1/4 teaspoon salt over fish. Coat pan with cooking spray. Add fish to pan; cook 6 minutes on each side or until desired degree of doneness. Top with sauce; serve with lemon wedges.

Nutritional Information

Calories:
267
Fat:
8.9g (sat 0.9g,mono 4.7g,poly 2g)
Protein:
26.3g
Carbohydrate:
9.5g
Fiber:
2.1g
Cholesterol:
52mg
Iron:
2.1mg
Sodium:
427mg
Calcium:
93mg
Tiffany Vickers Davis, Cooking Light, JANUARY 2011


http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=50400000109585&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+DinnerTonight+%28MyRecipes.com%3A+Dinner+Tonight%29&utm_content=Google+Feedfetcher

Organic Beer Must Be Brewed with Organic Hops - No Duh!!! Sometimes, you just can't trust any of the labeling!

I have always assumed that the organic beer I bought was brewed with organic hops. Why wouldn't it be since it is a main ingredient? Well, apparently it wasn't specified before, and what brought it to the attention of the National Organic Standards Board (NOSB) was the larger brewers wanting to be able to sell their product without paying for organic hops. 

The NOSB recently updated the laws regarding organic beer.

Please follow the link below to read more:

http://www.treehugger.com/files/2010/11/organic-beer-must-be-brewed-with-organic-hops-because-it-wasnt-before.php

Now This Is Organic Beer!

http://www.bbc.co.uk/news/science-environment-12393875

Monday, February 7, 2011

Cooking with Coconut Oil

Coconut oil is ideal for cooking. It's for medium high heat and works well for stir frying or saute. It has a smooth, sweet taste that enhances food flavors and unlike other nutritional oils, coconut oil is highly resistant to oxidation. It can be substituted for butter in baked goods, and savory dishes such as curried lentils; use 3/4 cup of coconut oil for every one cup of butter. I even spread it on my gluten free toast !Be sure to always purchase virgin coconut oil.

Enjoy this healthy tropical oil in moderation, as you would other nutritional whole foods.

The Coconut Diet™ - Thyroid Health: A Key to Weight Loss

Research is supporting the fact that an under active thyroid might be the the Number One cause of weight problems in the US today, especially among women. A diet that includes Coconut oil can raise basal body temperatures while increasing metabolism and promoting weight loss. This is good news for people who suffer with low thyroid function. There have been many testimonies to this effect.
 Please follow the link below to read more on the health benefits of coconut oil.

The Truth About Tropical Oils

Article by BStone

For decades the public has been unaware of the potential health benefits
of tropical oils. Until recently, we have instead embraced potentially
harmful commercial vegetable oil products. It is time to understand
the truth about tropical oils.

Read more: http://www.brighthub.com/health/diet-nutrition/articles/39900.aspx#ixzz1DFzu7WUf

Saturday, February 5, 2011

What's a GMO & Why You Should Care

Excellent, down to earth explanation about how GMOs (Genetically Modified Organisms) got into our food supply and why we should all care about it!

http://thewellnessbitch.com/2011/02/04/whats-a-gmo-why-you-should-care/

GRAINS - Not As Good For Us As We Thought

I had been suffering from chronic pain, fatigue, and fibromyalgia for years. When I first complained of my body aches to my Chiropractor/Wellness Doctor (Chester Granka, DC, Oroville, CA), he suggested my first course of action should be to cut back on my intake of grains. "Grains?" I questioned. "Yes, grains" he repeated. "Cut back on your grains by 50% and see how you feel." 

He went on to tell me that in his experience, about 50% of his patients have an allergy to one or more grains and they can cause our bodies a lot of problems. "We're not meant to eat that many grains", Dr. Granka said. "We were originally nomads before we became farmers" and added that grains were a small part of our diet.
Anyway, it turned out he was right. I'm allergic to oat, rice, & wheat gluten. It's been tough, but by reducing my grain intake to only gluten free, spelt, or ancient grains, I can feel the difference! 

It also turns out that this was just one layer of many of my problematic layers. I went on Dr. Granka's Nutrion Program and after only 8 months, realized I had no more symptoms of fibromyalgia! He also corrected some thyroid problems I had. 

More on that later. Right now, I wanted to share with you this blog on grains I ran across, to help "pay it forward" so to speak.

Enjoy your reading!

http://jugalbandi.info/2011/02/grains-are-the-staff-of-life-and-assorted-bullshit/

Friday, February 4, 2011

NEW FROM FUNGI PERFECTI

Fungi Perfecti's Host Defense® Turkey Tail mushroom product used in research announced at International Integrative Oncology conference. Olympia, WA, 1/13/11.  A seven-year, $2 million NIH-funded clinical study jointly conducted by Bastyr University and the University of Minnesota shows that freeze-dried Turkey Tail (Trametes versicolor) mushroom mycelium supports immune function when administered to women with stage I–III breast cancer.  Immunity was enhanced with daily oral doses.
 
Immune response was dose-dependent, with none of the test patients
showing adverse effects. 

Post-radiation therapy, cancer patients typically have reduced numbers of NK cells since radiation therapy reduces their immune defenses. “I have long recommended Turkey Tail and other medicinal mushrooms to persons with cancer.  They are nontoxic, do not interfere with conventional therapies, and strengthen the body's defenses,” affirmed Andrew Weil, MD, Founder & Director, Professor of Medicine and Public Health, Arizona Center for Integrative Medicine, University of Arizona.
 
Donald Abrams, MD, President of the Society for Integrative Oncology, added, “Physicians are constantly seeking evidence to support the use of non-toxic natural products as potential immune-enhancing therapies. These new well-controlled research findings offer a step in the right direction.”
 
“The mode of action (MOA) is still being determined. Cancer is notorious for its ability to evade immune detection. One theory is that when patients ingest our Turkey Tail mycelium, the immune system’s increased populations of NK cells and their associated CD8 glycoproteins are better able to discover and bind to receptor sites on the stroma of tumors, thus allowing NK invasion. If true, then the use of this medicinal mushroom as an adjunct or preventive therapy may help many patients better fight the battle when challenged with tumor-forming cancers”, stated Paul Stamets, Director of Research, and Founder of Fungi Perfecti, LLC, which provided the Turkey Tail products used in this study. 
 
Stamets continued, “Although the focus on immune response has been on activating binding sites via toll-like receptors (TLRs), other factors appear working, synergistically, including the anti-oxidative properties from medicinal mushrooms.”

The next phase of this study will evaluate patient survival.  
 
The mushroom used in this study comes from the USDA–certified organic farm of Fungi Perfecti just outside of Olympia, Washington. “We are proud that our Host Defense® mushrooms meet the strict standards required for medical research,” stated Stamets. 
 
The recently announced research is only the latest effort to identify and better understand the wide range of beneficial uses for medicinal mushrooms. Fungi Perfecti LLC has become the pre-eminent source for testing by several universities. More research results from on-going studies will be released when ready. 
 
About Fungi Perfecti, LLC 

Fungi Perfecti, LLC was founded in 1980 by mycologist and author Paul Stamets.  The family owned firm is located in Kamilche Point, near Olympia Washington.  The 20-acre farm includes research labs, clean rooms and grow rooms for hundreds of species of mushrooms.  The company is doubling its capacity by expanding their distribution center to a 25,000 square foot facility. Fungi Perfecti sells gourmet mushrooms, mushroom supplements, mushroom supplies for growers, books and offers workshops and information on mycology.  Mr. Stamets is an expert on the medicinal properties of mushrooms.  He is the author of 6 books including Growing Gourmet & Medicinal Mushrooms, The Mushroom Cultivator, MycoMedicinals, and Mycelium Running: How Mushrooms Can Help Save the World.  A frequent lecturer, Paul Stamets has appeared at TED, holds several patents, and leads Fungi Perfecti’s research efforts, focusing on protecting human and habitat health through the use of mushroom mycelium. 



Contact information: Natalie Martzolf (natalie.m@fungi.com) at 877-504-6926, ext. 102.



Article copied from Fungi Perfect, LLC website, www.fungi.com; 2/4/2011


               




Thursday, February 3, 2011

Love Your Local Farmer:

How Supporting Farmers Can Change Communities
By Janae Lloyd, CNFC Membership & Marketing Manager


I never thought of farming as political until I read Michael Pollan's article "Farmer in Chief".  Published in the New York Times during the 2008 presidential elections, the article was written as a letter to the next President asking for a revolution in food policy.  He explained that food is a matter of national security and is at the root of our issues with health care, climate change, energy dependence, and more.  
What stood out most to me was his belief in the power of family farms to change the food industry.  He urged the President to take our lands back from industrial farms and encourage the success of small, local farms. 
Chico is blessed to be a community with rich land and many amazing farms.  Their existence benefits us on many levels.  To start, they provide the community with delicious, nutrient-dense, high-quality foods.  They also boost our local economy by buying and selling within the community.
            Family farmers also act as stewards of the land.  Unlike industrial farms that damage the land, air, and animals, family farms invest in good habits and sustainable practices.
            For example, Chaffin Family Orchards uses biodynamic farming techniques to create a flourishing farm that is beneficial to everyone involved.  They believe in letting nature do the work of the farm.  The goats do the weeding and clearing, the cows fertilize and mow, the chickens replace the need for pesticides, and so on and so forth.  You can see this for yourself by visiting their farm.  I have and it was a beautiful experience.  Visit their website to learn more. 
Not only do family farms sustain the land, but they ensure that we retain land altogether.  It is often painful to watch farms disappear and urban development spread.  According to the Census of Agriculture, the number of U.S. farms fell sharply until the early 1970s after peaking at 6.8 million in 1935.  By 2002, about 2.1 million farms remained.
The good news is that we are on the upswing.  In 2007, direct to market sales from family farms rose 49%, reaching $1.2 billion from their 2002 level of $812 million. This demonstrates the power of the consumer and the increased support of local foods.  However, direct markets (aka Farmer's Markets) account for a measly .4% of total U.S. agricultural sales.  Meaning we still have much work to do.
In Chico, we have at our fingertips a chance to be a model community; we have a chance to promote progress, develop better habits, and be excellent stewards of our land.  As with ALL progress, there is one, often painful, necessity: change.
This is the belief behind the Co-op's call for you to "Join the Food Revolution".  Matthew Martin, owner of Pyramid Farms in Chico, believes that this consists of abandoning the old paradigm of consumers buying non-local, out of season products. "The revolution I speak of is a partnership between local farms and consumers which increases both commitments to provide and consume local fruit and vegetables," Matthew noted.  "Local farms can grow and expand and increase in numbers and viability.  Consumers become more connected to the seasons, eat better, and deepen their patronage. The end result is an increase in farms viability and a better environment because of reduced energy use, ecological practices, and a stronger local economy. It's a revolution because it drastically changes from the way things have been done to a better more viable and sustainable way."
His farm serves as a working model of this.  He hopes not only to serve his community by offering high-quality, organic produce but also by encouraging the sustainability discussion to include not only environmental costs but social costs.
"Social and economic justice are the last part of the sustainability discussion that is just emerging on the radar for policy reform." he says.
Support Matthew's efforts by looking for his produce in the Co-op or visiting Pyramid's booth at the Saturday Farmer's Market.  His carrots are the best around!
    In Farmer in Chief Michael Pollan wrote, "What happens in the field influences every other link of the food chain on up to our meals."  Let's ensure that our fields thrive; let's buy local; let's join the food revolution!

Wednesday, February 2, 2011

Buy Local

Staying healthy and keeping our immune system in peak condition requires that we pay attention to the fuel we feed our bodies. The better the fuel, the better your body is going to operate.

That means eating raw, whole foods. That means, stop buying processed foods! That's tough to think about in our fast-paced society, I know. However, think about this; if you stop buying processed foods, you'll slow down your grocery shopping & really pay attention to what you're feeding your family. Slowing down means alleviating some stress. Alleviating stress boosts your immune system, eases depression, and has many other helpful benefits.

By not buying processed foods you will also be supporting your local farmers more and corporations less. Buying food and other products locally, boosts the local economy. This week I'll be at my local Cooperative once again to purchase good quality, locally grown & raised, organic food. This makes me feel good not only from the nutrional benefits I will derive, but also because I am supporting my local farmers and neighbors when doing so.

Good fuel, of course, consists of plenty of fresh organic fruits and vegetables. More vegetables than fruits. Fruits have fructose or sugar, and too much fruit can easily equate to too much sugar.

Healthy Shopping!

-Cheryl Graham

Tuesday, February 1, 2011

Kale - The Forgotten "Step Child" of the Brassica Vegetable Family

Kale is among one of the most nutritional vegetables around, even though it may not spend many nights on the dinner plate. Kale is a member of the Brassica vegetable family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.  Although not seemingly as popular, kale is gaining in popularity because it packs a big nutritional punch. More and more, this leafy green is being recognized for it's exceptional nutrient richness, health benefits, and delicious flavor. In fact, I find that it has so many health benefits, I'm continually looking at how to add more kale to my diet!


One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Kale is high in vitamin K, necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health. Too much vitamin K can pose problems for some people.

Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.

Kale also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.