6 Superfoods To Detox Your Body-KALE

Written by ~ Karen Mia

We are surrounded by toxins every single day of our lives. They find their way into our bodies in all sorts of ways: through natural biological processes, environmental pressures, and artificial chemicals in processed foods. Whether we inhale them, ingest them or absorb them, they are something that we cannot avoid completely.

These toxins are full of free radicals and unstable molecules. The more of these molecules that build up in the body, the greater chance of developing cell damage, AKA oxidative stress, which often results in conditions such as chronic inflammation and auto immune disorders. Free radicals also may play a role in the development of different types of cancer.

I’m not trying to scare you; this is simply the world we live in. However, that doesn’t mean there isn’t anything we can do about it. We may not have a say in every single thing that our body absorbs, but we can choose to leverage the power we do have by making healthy choices.

This month, we will be showcasing 6 unique superfoods, and discussing the incredible benefits offered by each. Every food on our list can also be used as a detoxifying agent to assist in removing impurities from the body.  We expect this to be an educational and fun experience that will help you better navigate the road to taking your health into your own hands.

This week’s Superfood: Kale!

 A Tale of Kale

Poor Kale. It sure has gotten a bad rep over the years. Despite a brief spike in popularity - which some say was in part sparked by Chic-fil-A adding a Kale salad to its menu - it is once again on the down slide.

It seems to be one of those types of foods that you either love or hate (cilantro, anyone?). Some find it horribly bitter and boring, and others love its mildly sweet, nutty flavor. Some even go as far as to say this preference has to do with our own genetics. Nevertheless, it is enormously nutritious and consists of countless health benefits, and so it makes our list. Let us learn a bit more about this mysterious cruciferous vegetable, shall we?

Origins of Kale

Although the exact origin of Kale is not known, it is a generally accepted fact that it has been around for well over 4,000 years. It is estimated that it was first cultivated for food in the eastern Mediterranean, beginning in around 2,000 BCE. A part of a species of vegetable known as “brassica oleracea”, it is derived from wild Mustard and belongs to the Cabbage family. A long-lost cousin perhaps?

Kale became quite popular throughout the dark ages in Europe and Russia, and for good reason. Not only was it inexpensive, but it was particularly easy to farm. Kale is known to be quite resilient to cold and rainy temperatures and does not need direct sunlight to thrive. In fact, most variants of Kale are known to be sweeter when harvested after a heavy frost.

Kales…From the Dark Side

Kale is often referred to as a “leafy green vegetable”, but the truth is, its leaf colors are far more diverse in color and range from light to dark green, violet-green, violet-brown, and even hues of Red. Of course, its color depends on the variant of the Kale leaf, as there are many, including:

• Sparkly-leaf (shiny and glossy)
• Plain-leaf (red Russian and white Russian Kale)
• Curly-leaf (Scots kale, blue curled kale)
• Leaf and spear, or feathery leaf (a cross between curly- and plain-leaf)
• Bumpy-leaf (black cabbage, AKA: 'Cavolo Nero', Tuscan Cabbage, Tuscan Kale, or dinosaur kale)
• Ornamental (less palatable and tougher leaves)

So, now that we have our brief history lesson of this unique and mysterious vegetable covered, let’s jump into what qualifies it as a “superfood”.

Nutritious Properties of Kale

It is no secret that Kale is packed full of vitamins and nutrients, the likes of which we cannot even compare to most other vegetables, even those in the same class. Each variant of Kale has a slightly different nutrient profile, but overall, it is composed of approximately 84% water, 9% carbohydrates and 1% fat. Its vitamin and mineral content are also very similar.

Raw Kale	Amount per Cup
Calories	49.4 kcal
Carbohydrates	6.16 g
Fiber (g)	5.72 g
Protein (g)	4.07 g
Calcium (mg)	354 mg
Iron (mg)	2.24 mg
Magnesium (mg)	45.5 mg
Phosphorus (mg)	76.7 mg
Potassium (mg)	485 mg
Sodium (mg)	235 mg
Zinc (mg)	0.546 mg
Vitamin C	91.1 mg
Vitamin E	0.923 mg
Vitamin K (mcg)	544 mcg
Vitamin A	318 mcg
Folate (mcg)	65 mcg

 

* While boiling kale will diminish its high Folate, Iron, Calcium and Potassium content, its values of vitamins A, C, and K and manganese will remain significant. 

Click Here for the Recommended Daily Allowances of Vitamins and Minerals according to your age and sex.

Using Kale to Detox Impurities

Kale contains natural antioxidants, as do most of the superfoods on our list. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols. Antioxidants help the body remove unwanted toxins by neutralizing potentially dangerous levels of free radicals in the body. Think of antioxidants as a kind of “off” switch for these molecules.

 

Here are 4 different ways to use Kale in your detox regimen:

Steam it:

Although boiling Kale can lessen its nutritional profile, lightly steaming it can actually help the body absorb its high fiber content, according to dietitians. To add flavor, try steaming your Kale in a little broth and lemon juice for 3 or 4 minutes.

 

Drink the broth:

This is a twofer! To absorb whatever antioxidants and nutrients may have made their way into the leftover water during steaming, drink it. I promise, it’s not as gross as it sounds-it barely has any taste at all. Or you can save it to add to a juice or smoothie, which is next on our list.

Juice It

Throwing just a handful of Kale into the blender goes a long way. Like spinach, it does not have an overpowering taste, and so is the perfect addition if you don’t really like the idea of tasting vegetables in your juice.  Try combining it with berries (which also contain antioxidants) or tropical fruits-they are known to complement Kale’s earthly flavor and neutralize its slight bitterness. A little honey never hurt anyone either…As far as I know anyhow. Carry on.

Mask It:

Let’s think outside of the box for a moment. We’ve talked about ways in which we can use Kale to remove the impurities from within our bodies, but how about removing them from the outside? Our skin is our body’s biggest organ, and as such, needs an extra level of care. We can contribute to our skin’s health both internally and externally. There is a reason you have been seeing so many skin care products containing Kale. Not only will it help to remove toxic impurities from your skin, but it is also great for treating dry, flaky patches, along with hyperpigmentation and reducing the appearance of dark circles. Great News! We can skip the products and go right to the source!

    To Use as a Face Mask:

 

Mix ingredients together in a blender for a couple minutes until a soft paste forms. Store in a jar. Apply it as a mask two or three times per week, leaving on for 10 minutes at a time. Rinse with warm water. Contents are obviously very perishable, so be sure to label the jar with the preparation date and use within 8 days.

To Use as a Body Scrub:

½ cup fresh kale (will blend down to about ¼ cup powder)

¼ cup coconut oil

Place Kale into a blender and pulse until a course powder forms. Mix equal parts of powdered Kale with coconut oil. Use all over body as desired. Rinse thoroughly. Use within 8 days. 

So, there you have it, all the wonderful benefits of Kale; the first superfood on our list. We hope you got some benefit from the information we presented here. Join us next week when we will present the next superfood for your reading and health improving pleasure!

 

***All content shown on this website is intended for educational and entertainment purposes only. It is never intended to diagnose, treat, or cure any condition. If you need medical care, please consult with a licensed medical professional.