Wellness Friday with MAKwellness

“There are two types of people; those who eat kale and those who should.” ~ Bo Muller-Moore

By Maria Kasdagly IN


Is kale on your menu yet? If not, here is a long list of kale nutrients that should persuade you. One cup of kale (36 calories) includes:
• 1327% vitamin K
• 206% vitamin A
• 134% vitamin C
• 27% manganese
• 9% calcium
• 6% iron
Cruciferous vegetables, including kale, have the most powerful anti-cancer effects of all foods.  Most of the bioactive compounds, or extra-nutritional health-benefiting compounds, in kale function as antioxidants in your body, meaning they quench or neutralize free radicals making them harmless to your body and reducing your cancer risk.  Also these compounds increase enzyme function that are important in the detox process.

Vegetables, in general, all have powerful levels of bioactive compounds that can prevent age-related diseases.  For example, kale contains high amounts of carotenoids, such as lutein and zeaxanthin, and these two compounds have been shown to help significantly decrease macular degeneration.  Also, research has found that people with high levels of lutein have the healthiest blood vessels, with little or no atherosclerosis.

Kale Chips Recipe:

• 2 bunches of kale, washed and thoroughly dried
• 2 Tbsp grape seed oil
• 1 Tbsp sea salt
• ½ Tbsp dried garlic
• ¼ tsp cayenne pepper

1. Preheat oven to 225 degrees F.
2. Remove the ribs from the kale and cut into 1 ½ inch pieces. Place on cut kale in a large bowl and toss with oil, salt, garlic, and cayenne.
3. Spread kale out evenly on a baking sheet and bake until crisp, turning leaves halfway through, about 20 minutes. Serve as finger food.
4. For even baking, use a dehydrator instead of oven. This will take longer (~1 hour), but every leaf with turn out just perfect!


  1. Bernstein PS, Delori FC, Richer S, et al.  The value of measurement of macular carotenoid pigment optical densities and distributions in age-related macular degeneration and other retinal disorders.  Vision Res. 2010 Mar 31;50 (7):716-28.
  2. Carpentier S, Knaus M, Suh M.  Associations between lutein, zeaxanthin, and age-related macular degeneration: an overview.  Crit Rev Food Sci Nutr. 2009 Apr;49 (4):313-26.
  3. Dwyer JH, Paul-Labrador MJ, Fan J, et al.  Progression of carotid intima-media thickness and plasma antioxidants: the Los Angeles Atherosclerosis Study.  Arterioscler Thromb Vasc Biol. 2004 Feb;24 (2): 313-19.