Kale

- Light on calories, heavy on nutrition. Highlights include:
vitamin K: important in blood clotting and wound healing
vitamin A: immune support, eye health, skin health
vitamin C: skin, bone, blood vessels and cartilage health; healing after injury; immune support
folate: important in formation of healthy blood cells
magnesium: important in a range of bodily functions, including maintaining blood sugar levels
potassium: essential for proper cell function; regulates heartbeat; involved in nerve and muscle function
calcium: healthy teeth and bones; muscle contraction; nerve function; blood clotting
iron: makes haemoglobin for transmission of oxygen in the body; makes myoglobin to store oxygen
lutein and zeaxanthin: antioxidants that support eye health
quercitin and kaempferol: polyphenols with anti-inflammatory and heart protective properties

- Supports a healthy lipid profile (cholesterol and triglycerides)

- Supports blood sugar regulation

- It is a prebiotic and contains a carbohydrate with sulphur in it (sulfoquinovose) which feeds healthy gut bacteria

- When lightly steamed, kale has a capacity for bile acid-binding. This means it attaches to cholesterol-rich bile acids in our digestive system and removes them from the body, which helps to lower cholesterol

Note: vitamin K can interfere with blood thinner medication, so consult a doctor before adding too much kale to your diet if you're taking that kind of medication. Raw kale is difficult to digest, so before chopping it, roll it up and bruise the leaves, then chop it very finely if you're going to eat it raw.