(As seen in the Surprise Independent newspaper)

What are the health benefits of kale? It’s is a dark-green leafy vegetable chock full of vitamins and minerals. Considered a “super food” by many nutrition experts – kale contains folate, which improves brain health; calcium, which strengthens bones; and fiber, which helps manage blood pressure and digestion. 

Kale also is also high in iron and antioxidants. The iron benefits liver function and the antioxidants protect against various forms of cancer.

If that weren’t enough, one cup of kale is bursting with omega-3 fatty acids, which help combat arthritis, asthma and autoimmune disorders.

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Here are some easy ways you can prepare kale at home.

  • Start with a simple kale salad, dressed with olive oil and lemon juice.
  • Steam or sauté kale and serve it as a side dish.
  • Cut up kale into bite-sized pieces, toss with a little olive oil and sea salt, and pop it in the oven until crispy. This is a delicious and healthy alternative to potato chips and other high-fat, high-calorie snacks.

Tracy Garrett - Sun Health Center For Health & WellnessKale comes curly or flat and in a variety of sizes. It’s available in most grocery stores or farmers’ markets.

Hop on the kale trail — the one that leads to good health and wellness!

Tracy Garrett is a registered dietitian and certified diabetes educator at the Sun Health Center for Health & Wellbeing in Surprise. For more information, call 623-832-WELL (9355) or go to www.sunhealthwellbeing.org.

If you have a health question, please email it to besunhealthy@sunhealth.org. This information should not be substituted for medical advice from your physician.


(Originally published March 25, 2016; last updated Jan. 12, 2019.)

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