“For those who can use them, good vegetables, prepared in a healthful manner, are better than soft mushes and porridge.” –Healthful Living, p. 90–91
“All should be acquainted with the special value of fruits and vegetables fresh from the orchard and garden.” –Counsels on Diet and Foods, p. 321
“Encourage the eating of vegetables.” –Ibid.
Kale is a green leafy vegetable, which comes in many different varieties. Its colours can range from light to dark, to purple and green. It can have differing leaf types, from curly, smooth, or feathery. It belongs to the Cruciferous family, along with cabbage, cauliflower, bok choy, broccoli, and brussels sprouts.
Cruciferous vegetables are one of the most dominant food crops in the world. They are known for their nutritional value, and health benefits. Most cruciferous vegetables are high in vitamins and minerals, including folate, Vitamins A, C, and K. They are also rich in phytochemicals—plant-based compounds which help to lower inflammation in the body, and reduce the risk of developing cancer. Glucosinolates, which are natural components of cruciferous vegetables and contribute to their bitter taste, are known for their anti-cancer properties. Kale is also rich in fiber and low in calories.
Kale has a long history of being an important food source with high nutritional value. Kale was cultivated as a food beginning in 2000 BC in the eastern Mediterranean and in Asia Minor. Varieties of the leafy vegetable existed in Greece, where it was known as Sabellian kale. This is considered to be the ancestor of the modern-day kale we see today. It was one of the most widely eaten green vegetables in Europe in the Middle Ages. Russian red kale was introduced to Canada and the United States in the 19th century via Russian traders. A botanist, David Fairchild, introduced kale as a crop to the United States, having brought it from Croatia. At the time, kale was widely grown in Croatia because it was easy to grow and inexpensive. Interestingly, kale only became popular as a food in North America in the 1990’s because of its nutritional value. Prior to that time, for most of the 20th century, kale was primarily used for decorative purposes. Now we see many varieties of kale being widely grown and sold. Many of you, readers, may have kale growing in your gardens. It grows easily, is frost resistant, and is able to withstand temperatures of up to -15C. In fact, kale will taste sweeter after a heavy frost. Thus, kale can grow almost year-round, even in chilly climates. This makes it a popular vegetable in northern areas of the world.
Percent Daily Value (DV) indicates how much of a nutrient in a serving of food contributes to the total daily nutritional requirements. For example, if a food indicates 15% calcium, it means that one serving provides 15% of the calcium you need each day.
Here is why kale is considered one of the most nutrient dense foods in existence. One cup of raw kale contains DV values of: Vitamin A (206%), Vitamin K (684%), Vitamin C (134%), Vitamin B6 (9%), manganese (26%), calcium (9%), copper (10%), potassium (9%), magnesium (6%). It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus. Along with these benefits, kale provides lots of nutrition with low calories. A cup of kale contains 33 calories, 6 grams of carbohydrates (2 of which are fiber) and 3 grams of protein. It contains very little fat, but most of it is the healthy omega-3 fat.
Kale is very high in phytochemicals known as antioxidants, which rid the body of dangerous free radicals. Free radicals cause “oxidative damage”, the accumulation of which contributes to the aging process. It is the cause of many diseases including cancer, Alzheimer’s, Parkinson’s, macular degeneration, cardiovascular disease, emphysema, and all the inflammatory diseases, such as arthritis and lupus.
Substances that generate free radicals can be found in food, in medicines, in the air we breathe and the water we drink. These substances include fried foods, alcohol, tobacco smoke, pesticides, and air pollutants.
Free radicals are also produced naturally in the body. They are the natural byproducts of chemical processes, such as metabolism, in that they are waste products from various chemical reactions in the cell; but when they build up, they harm the cells of the body. Free radicals are also a crucial part of the immune system, floating through the veins and attacking foreign invaders. However, over time, the build up of free radicals is what damages our bodies.
Kale is beneficial in preventing the buildup of free radicals, and thus, decreasing the risk of many diseases caused by oxidative stress.
The powerful antioxidants known as flavonoids, specifically quercetin and kaempferol, are found in relatively large amounts in kale. These substances have been found to have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects.
Kale is one of the world’s best sources of vitamin C. A cup of raw kale contains more vitamin C than a whole orange. Vitamin C is needed for the growth and repair of tissues in all parts of the body. It is used for collagen production—the most abundant structural protein in the body—to make skin, tendons, ligaments, and blood vessels. It heals wounds and forms scar tissue, repairs and maintains cartilage, bones, and teeth, and aids in the absorption of iron. It is also a powerful antioxidant. It protects our health from cardiovascular disease, cancer, strokes, contributes to eye health and a strong immune system. It prevents prenatal health problems and even skin wrinkling. A high blood level of Vitamin C is a good marker for overall good health.
Cholesterol has many important functions in the body, including assisting the body to digest fats from the diet. However, when levels of cholesterol are high, they contribute to heart disease. Kale contains substances that prevent cholesterol from being reabsorbed into the body after they are used to digest fats, thus lowering overall cholesterol levels. Studies show that kale is able to increase the levels of “good cholesterol” in the body, and to reduce the levels of “bad cholesterol”. Steaming kale dramatically increases its ability to lower cholesterol.
The main source of Vitamin K in our diet is K1, which comes from plants. Kale is one of the world’s best sources of Vitamin K, an important nutrient. The body needs Vitamin K to produce prothrombin, which is vital for blood clotting and also the formation of bones. Several studies have indicated that Vitamin K supports the maintenance of strong bones, improves bone density, and decreases the risk of fractures. Low Vitamin K intake is correlated to osteoporosis. Increased blood levels of Vitamin K is linked to improved memory in older adults. Vitamin K may help reduce high blood pressure by preventing mineralization, where minerals build up in the arteries. This enables the heart to pump blood more freely through the body. Mineralization occurs with age, and it is a major risk factor for heart disease. Vitamin K also helps prevent strokes. Because Vitamin K is a fat-soluble vitamin, dietary fat enhances the absorption of Vitamin K. Kale, in a salad, drizzled with olive oil both provides Vitamin K and helps the body to absorb it.
Kale is high in Vitamin A, in the form of beta-carotene. The body has the ability to turn beta-carotene into Vitamin A. It helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin; it is also important for the immune system. It assists the heart, lungs, kidneys, and other organs to function properly. Vitamin A produces the pigments in the retina of the eye; it promotes good eyesight, especially in low light. Countries that have diets deficient in Vitamin A have high levels of a condition known as xeropthalmia, a condition that affects the ability to see in low light, which can lead to blindness if not treated. Vitamin A also has a role in healthy pregnancy and breastfeeding. Beta-carotene is also an antioxidant, which helps to reduce damage from free radicals.
Kale is high in minerals, some of which people are deficient in. It is a good plant-based source of calcium, vital for strong bones and teeth. Most of the calcium in the body is stored in the bones and teeth to support their structure and
hardness. But, its benefits do not stop there. Calcium is also needed for muscles to move and for nerves to carry messages from the brain to the rest of the body. Calcium also helps move blood through the body, and helps release important hormones and enzymes that are involved in almost every function of the body.
Kale is also a decent source of magnesium. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It assists in the production of energy and protein. Eating plenty of magnesium is protective against type 2 diabetes and heart disease. Magnesium boosts exercise performance, fights depression, lowers blood pressure, has anti-inflammatory effects, prevents migraines, reduces insulin resistance, and improves premenstrual syndrome (PMS) symptoms.
Kale also contains potassium, which is key in maintaining the body’s water balance, prevents cell damage, and regulates the heartbeat. Adequate levels of potassium reduce blood pressure and lower the risk of heart disease. It prevents loss of muscle mass, preserves bone density, and reduces the formation of kidney stones. Overall, a high potassium intake reduces the risk of mortality by 20 percent. One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance which can prevent minerals from being absorbed.
Most people, as they age, have worsening eyesight. Several nutrients that are in kale can prevent this loss of vision, including lutein and zeaxanthin. People who consume adequate levels of these nutrients have a lower risk of macular degeneration and cataracts, two very common eye disorders that develop as people age.
There are many ways to eat kale. The most common way is to add fresh kale to a salad. Cutting it finely and adding lemon to the salad enhances its addition to a salad. Some people have difficulty eating fresh kale due to its often bitter taste and rubbery feel. However, there are many varieties of kale, and some varieties are sweeter, and less chewy. Many people add kale to their healthy smoothies. Kale can also be boiled or steamed, which makes kale silky and smooth; it also reduces its bitter taste. It can also be added to soup, maintaining its structure without falling apart. Kale can similarly be added to pasta; it does not wilt and it maintains its texture. For those who are more adventurous, kale can be made into chips and eaten as a snack. Throw a few leaves in the oven with olive oil and salt, and bake.
With all the health benefits that kale provides, no wonder it is considered the king of all the super healthy greens. It is definitely one of the healthiest and most nutritious plant foods in existence. With only a cup of kale needed to provide a multitude of heathy nutrients, it is easy to include kale in your daily diet. If you want to dramatically increase the amount of nutrients you take in, eat kale regularly.
It is now time for us to adopt the diet of heaven if we hope to be there soon. The diet in heaven is purely a plant-based diet. The signs of the times show clearly that the end is near. It is time to give up all animal products and other harmful foods that will weaken our health and make us unfit for heaven.
“We are built up from that which we eat. Shall we strengthen the animal passions by eating animal food? In the place of educating the taste to love this gross diet, it is high time that we were educating ourselves to subsist upon fruits, grains, and vegetables. . . . A variety of simple dishes, perfectly healthful and nourishing, may be provided, aside from meat. Hearty men must have plenty of vegetables, fruits, and grains.” –Counsels on Diet and Foods, p. 321
“Health is a treasure. Of all temporal possessions it is the most precious. . . . God has bountifully provided for the sustenance and happiness of all His creatures.” –Counsels on Diet and Foods, p. 20