20 Jun Kale, kale, good for your eyes.

Kale, spinach and other dark leafy greens are good for your eyes. A sneaky way of getting it into your families systems (because we know how they all are with greens!) is to pop it into a smoothy. Once it’s all blended, they won’t know the difference.

Here’s some info about what a powerful green Kale is for you and your family:

Kale is a superfood, meaning it is intensely rich in nutrients compared to other foods. It is one of the best sources of Vitamin K, very high in Beta-Carotene (an antioxidant that the body turns into Vitamin A); Vitamin C and antioxidants.

Antioxidants have a number of health benefits including cancer fighting properties and lowering cholesterol. Kale is also  good source of minerals that we don’t get enough of in our daily diets. AND of course it is high in lutein and zeaxanthin.

Lutein and Zeaxanthin = bulletproof eyes:

  • Protect from from light damage
  • Reduce the risk of cataracts
  • Reduce the risk of macular degeneration
  • Improves vision
  • Helps you detect contrast better
  • Maintains your long-term vision
  • Reduces photostress recovery time

Because lutein and zeaxanthin are fat soluble, eating your greens with olive oil will help your body absorb more of them.

 

A single cup of raw kale (about 67 grams) contains (1):

Vitamin A: 206% of the RDA (from beta-carotene).
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.
Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

 


Kale Recipe

Here’s a delicious raw Kale salad recipe from ohsheglows.com: http://ohsheglows.com/2013/11/25/the-best-shredded-kale-salad/

 


Buy some Kale…

If you aren’t sure where to buy kale from and you live in the Garden Route, support local farmers and shop online at Farm Fresh Direct or find them on Facebook.


Sources:

http://yoursightmatters.com/eye-healthy-kale-salad/

https://authoritynutrition.com/10-proven-benefits-of-kale/

http://www.cookinglight.com/eating-smart/nutrition-101/foods-for-eyes/spinach-kale-leafy-greens

 

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