When you cook kale, you destroy the enzymes that help convert its glucosinolates into the active, cancer-fighting compounds your body needs. Fortunately, when that happens, the beneficial bacteria in your colon will step up and help produce those compounds. Unfortunately, the bacteria in your gut are not as efficient as the enzymes in making this conversion. So although you may enjoy steamed or wilted kale from time to time, try eating - or drinking - more raw kale for optimal levels of these caner-fighting compounds. You can juice it, blend it, or make an uncooked massaged salad.
A 1 cup serving of chopped, raw kale contains 34 calories, 2.2 grams of protein, 0.5 grams of fat and 6.7 grams of carbohydrates, including 1.3 grams of fiber. This is 5 percent of the daily value for fiber and 4 percent of the DV for protein. Both protein and fiber help you feel full, making it easier to consume fewer calories.
Raw kale is an excellent source of vitamins A, vitamin K, vitamin A, vitamin C, vitamin B-6, thiamine and riboflavin, folate, niacin.
Eating a serving of raw kale will also help you meet your recommended intake for a number of minerals. Each 1-cup serving provides you with 9 percent of the DV for calcium, with 90 milligrams; 9 percent of the DV for potassium, with 299 milligrams; 6 percent of the DV for iron, with 1 milligram; 6 percent of the DV for magnesium, with 23 milligrams; 4 percent of the DV for phosphorus, with 38 milligrams; and 2 percent of the DV for zinc, with 0.3 milligrams.
Be sure to try our Sweet Green Goddess Smoothie
Powerful Plant Based Super Foods - The best way to eat for maximum health, energy, and weight loss. - Author: Lauri Boone, R.D.
Jessica Bruso, Demand Media