Kale – a super green

Kale - a super green
Kale – a super green

Dark green leafy cabbage family vegetables such as broccoli, Brussel sprouts and kale are a rich source of nutrients. It is frequently recommended that people taking anti-coagulants (“blood-thinning agents”) such as warfarin, refrain from eating leafy greens as it inhibits the anti- coagulant action. Instead of removing the food items that can help you recover your health, it is important that you eat a consistent amount of leafy greens so that the medication can be monitored. So, speak to your doctor.

It is possible to eat too much kale (and leafy greens).  Goitrogenic compounds in brassicas interfere with thyroid function, especially in people with low iodine intake. They can block the thyroid’s uptake of iodine, so you do need to ensure that you have an adequate amount of iodine in your diet.

Different brassicas have different amounts of goitrogenic compounds and cooking deactivates these compounds.

Oxalates are also present in leafy greens which can also impact health.  Cooking reduces oxalate content of foods.

In the New England Journal of Medicine May 2010, the paper Myxedema coma induced by ingestion of raw bok choy 1 described a women who was admitted to hospital in a coma from eating 1.5 kg of raw bok choy daily.  Definitely too much raw leafy greens.

So be a little cautious when consuming large amounts of raw leafy greens.

Kale has an extensive array of vitamins and minerals including vitamin K, vitamin A, vitamin C, B vitamins, vitamin E, calcium, iron, potassium, magnesium, and copper.

Kale is also rich in proteins and moderately rich in alpha- linolenic acid (ALA – an essential omega 3 fatty acid).

Calcium
Kale2.7 mg/KCal
Milk1.853 mg/KCal
Cheddar Cheese1.789 mg/KCal
Iron
Kale0.034 mg/KCal
Eggs0.012 mg/KCal
Beef0.011 mg/KCal
Protein
Eggs0.088 g/KCal
Kale0.066 g/KCal
Cheddar Cheese0.062 g/KCal

Last updated on Tuesday 6 December 2022 at 03:04 by administrators

Print Friendly, PDF & Email

Footnotes

  1. Chu, M. & Seltzer, T. F. (2010) Myxedema Coma Induced by Ingestion of Raw Bok Choy. New England Journal of Medicine. 362 (20), 1945–1946.

Leave a Reply

Your email address will not be published. Required fields are marked *

Search

Search Help



WHO's recommendations on saturated fat are out of date, expert team says.
However, the study has been funded by the dairy and beef industries.
Discover how industry-funded research is deceiving the public.


Low-carboydrate Diets - The Myths Why are Eggs NOT OK? Dairy and Wheat - What you did not know Carbohydrates DO NOT cause diabetes
Truth and Belief
Low-carbohydrate Mania: The Fantasies, Delusions, and Myths
Dietary Deceptions - PDF Discover why researchers, popular commentators and the food industry is more concerned with maintaining corporate profits than ensuring that we have valid health information.
Who is going to get wealthy by encouraging people to eat their fruit and vegetables?

Featured Posts

2040 Documentary
Pop Psychology, Alice and the Concept of Evil
The Pioppi Diet
What is the Problem with Wheat?
Wheat and Inflammation
Impact of a Gluten-Free Diet
Wheat and William Davis
Glucose Tolerance
When Vegan Diets Do Not Work
7th-day Adventists and Moderation
Taiwan, Buddhists and Moderation
Worried about eating eggs?
CSIRO and Egg Consumption
How Cooking Changed Us
Deception from The BMJ

Center for Nutrition Studies

Center for Nutrition Studies
.entry-content div.indentedDiv_Silver { background-color: #dcdcdc; border: 1px solid #808080; border-radius: 8px; padding: 1em; margin: 1em 2em; width: auto; line-height: 16pt; } div.indentedDiv_Shadow { background-color: #dcdcdc; border-top: 1px solid #000000; border-bottom: 1px solid #000000; padding: 1em; margin: 1em 2em; width: auto; font-weight: bold; line-height: 16pt; } /* ======================================================== */ /* image alignments */ .entry-content .alignleft, .textwidget .alignleft { display: inline !important; float: left !important; margin-right: 2.5rem !important; margin-bottom: 1.25rem !important; margin-left: 0 !important; } .entry-content .alignright, .textwidget .alignright { display: inline !important; float: right !important; margin-right: 0 !important; margin-bottom: 1.25rem !important; margin-left: 2.5rem !important; } .entry-content .aligncenter, .textwidget .aligncenter { clear: both !important; display: block !important; margin-left: auto !important; margin-right: auto !important; }