All Hail Kale- the Easy Way to Incorporate this Powerhouse Into Your Life!

Wellness Society
Jun 19, 2019
2 min read

We need leafy greens in our diet everyday. Leafy greens contain folate and a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Kale {my FAVE} like other leafy greens, is very high in antioxidants and is also among the most Nutrient-Dense foods on the planet because it is very high in nutrients and very low in calorie. We use it daily in smoothies, bake it in the oven as kale chips and incorporate it into several dinners. It is so easy to get more of this powerhouse into your life!⠀⠀⠀⠀⠀⠀⠀⠀⠀

⠀⠀⠀⠀⠀⠀⠀⠀⠀ Antioxidants are an essential part of life. They are substances that help counteract oxidative damage by free radicals in the body. Essentially, they may prevent or delay some types of cell damage that can lead to aging and eventually to many chronic diseases.

According to May Clinic, they help protect cells from damage caused by free radicals. Some of the most common antioxidants include beta-carotene and vitamin C and vitamin K. Other naturally occurring antioxidants include flavonoids, tannins, phenols and lignans. ⠀⠀⠀⠀⠀⠀⠀

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer. The most common issue, chronic inflammation is another effect of oxidative damage.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Many substances that happen to be antioxidants also have other important functions-like the flavonoids quercetin and kaempferol (that’s a mouth full), which are found in large amounts in kale.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These substances have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few 🙌🏼. So, why wouldn't you eat more kale just based on that alone?!?!

The fact is, plant-based foods are the best sources of antioxidants.⠀⠀⠀

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The easiest way to get more kale into your diet is with a smoothie!⠀⠀⠀⠀⠀⠀⠀

⠀⠀ I drink a raw veggie and fruit smoothie everyday that consists of at least 2 cups of kale (or greens).⠀

⠀⠀⠀⠀⠀⠀⠀⠀ Here’s the recipe (I change it based on what I have but this is the basic daily smoothie).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀

2-3 cups of kale (sub spinach if that is what you have)⠀⠀⠀⠀⠀⠀⠀⠀ 1-2 cups of mixed berries (strawberries, blueberries, raspberries, blackberries)⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 banana (I rarely add the banana these days, but it adds creamy-ness) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ a little bit of mango or pineapple for sweetness⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 cup of water⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 scoops of LIVFIT super food powder⠀

1 tsp acai berry powder

1 can of beets⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Blend it up in my vita mix and call it a day!