We are absolutely Kale Krazy. We kan’t get enough of this leafy green superfood (Kan you tell?). But don’t take our word for it, we are all about facts, so here are 5 research backed reasons why you should keep kale around on the regular (and one thing to look out for).
1. It will C you through the day!
One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange fruit has 113 percent of the daily C requirement. Gram for gram, kale has more than twice the vitamin C as an orange, without all the extra sugar. Why is Vitamin C essential for your skin? It is key to the development of collagen and helps the skin repair itself. It is also a powerful antioxidant that combats free radicals which harm the skin.
2. The Good Kind of Fat
We don't typically think of our greens as sources of even healthy fats. But kale is actually a great source of alpha-linoleic acid (ALA), an essential omega-3 fatty acid. Each cup of this superfood has 121 mg of ALA, according to Dr. Drew Ramsey's book 50 Shades of Kale. ALA is a powerful antioxidant and prevents glycation (read about this in our Serum ingredient description) which causes lines, wrinkles and the loss of firmness. It has also been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions (Harvard nutrition source) . Essential fats being the ones that your body needs and wants, but doesn’t produce itself, which is why eating the rights nutrient rich foods is crucial. Enter Kale.
Kale has 133 percent of a person's daily vitamin A requirement -- more than any other leafy green, according to 50 Shades Of Kale. Vitamin A (also known as RETINOL) helps with acne scars, wrinkles and contributes to healthy skin cell growth and repair.
4. Bonafide Winner
Kale vs. milk – most associate milk and dairy with bone health and consider it as their best source of calcium, but surprisingly kale has 150 mg of calcium per 100 grams, while milk has 125 mg. Adequate levels of calcium in the skin aid in the regeneration of cells and assists the skin in maintaining plumpness.
5. Better with Kompany
Kale has plenty of phytonutrients (plant based nutrients), things like quercetin -- which helps combat inflammation and prevents arterial plaque formation -- and sulforaphane, a cancer-fighting compound. There’s also new research showing that Kale contains 45 different flavonoids which are a group of plant metabolites thought to provide health benefits through cell signalling pathways and antioxidant effects. The ones in Kale combine both antioxidant and anti-inflammatory benefits and have been shown to prevent chronic inflammation and oxidative stress (Worlds Healthiest Foods).
So much goodness in one leaf right?! However, the best way to get all these nutrients working effectively in your body, is to eat kale in combination with other complementary foods. For example, the good fats in avocados, olive oil or even parmesan can make fat-soluble carotenoids more available to the body. And acid from lemon juice also helps your body absorb the Iron in Kale more effectively.
Worth the Kash
According to the EWG (Environmental Working Group), ‘Leafy greens (kale and collard greens) were frequently found to be contaminated with insecticides toxic to the human nervous system’ and therefore made it onto a list called the Dirty Dozen. These include foods they suggest are worth splurging on for the organic versions.
TIP: We eat Kale in salads, smoothies, as a snack in the form of Kale Chips, and as a side of sautéed vegetables (with our favorite olive oil, red pepper flakes and garlic). Stay tuned for plenty of recipes!