SPOTLIGHT ON: KALE

Kale Kick is a punchy fusion of spinach, kale (no surprises there) and ripe mango. Juicy, green and full of goodness, here are our top ways to enjoy it:

1. Zingy and sweet: 100ml pineapple juice + 100ml water – ramp up the tropical flavours and boost the vit C content, as well getting a boost of the enzyme bromelain, which triggers your body’s ability to fight pain and reduce swelling.

2. Filling: 200ml oat milk – creamier than with apple juice, this boosts your intake of fibre and protein.

3. Refreshing: 200ml coconut water – take a look at our blog about the incredible health benefits of coconut water.

Whilst we all instinctively know these leafy greens are good for us, let’s find out exactly why.

Kale

As one of the most nutrient-dense vegetables out there, Kale contains Vitamin A, C, K, B6 and the minerals manganese, calcium, copper, potassium, magnesium. Not bad for the humble green leaf!

Kale is also loaded with powerful antioxidants like quercetin and kaempferol which help counteract oxidative damage by free radicals in the body – one of the leading drivers of ageing and many other diseases. These antioxidants have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects – wow.

Let’s look at the top vitamins, and why they’re important for optimum health:

Vitamin K: 684% of your recommended dietary allowance

Vitamin A: 206% of your RDA

Vitamin C: 134% of your RDA

A single cup of kale, or around 70g, contains almost 7 times the recommended daily amount of Vit K. The form found in kale is K1, which is different to vitamin K2 – normally found in fermented soy foods and certain animal products. Vit K is critical for blood clotting, which it does by “activating” certain proteins and giving them the ability to bind calcium.

Kale is often claimed to be high in vitamin A, but that’s not entirely accurate. It is high in beta-carotene, an antioxidant that the body can then turn into vitamin A. What is Vit A for? It’s important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.

Did you know that a large handful of raw kale contains even more vitamin C than a whole orange and 4.5 times as much as spinach? We all know that it can stave off colds and flu, but it is also vital for the synthesis of collagen, the most abundant structural protein in the body. This means better healing from skin injuries, and more superficially, good skin for us ladies!

Kale also provides a decent source of magnesium, a vital mineral that most people don’t get enough of. It may be protective against type 2 diabetes and heart disease, and anecdotally seems to help regulate sleep patterns. Magnesium is involved in the regulation of muscle and nerve function, blood sugar levels, blood pressure and making protein, bone, and DNA.

Spinach

Spinach – fun factoid, originally from Persia – is part of the amaranth family, which means that it’s related to beetroot, chard and quinoa. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

Spinach is low in carbs but high in insoluble fibre, which is, as we all know, good for keeping you erm, regular.  Like kale, spinach is high in carotenoids, which your body can turn into vitamin A, Vit C and K. It’s also packed with folic acid – which is known as folate or vitamin B9 – a compound vital for pregnant women and essential for normal cellular function and tissue growth.

As Popeye knew well, spinach is also an excellent source of iron. Iron helps to create haemoglobin, which carries oxygen in your red blood cells to your body’s tissues, and is therefore a great supplement for women, who have a higher tendency towards anaemia and all the associated symptoms of tiredness, low mood and energy.

Calcium is essential for bone health, and is also a crucial signalling molecule for your nervous system, heart, and muscles. Other minerals found in spinach include potassium – and that powerhouse magnesium – as well as vits B6, B9, and E.

So to recap: you may think you’re having a little 10 o’clock pick me up, a tea-time treat, but nooooo….  You’re having a powerhouse blend of heart-boosting, skin-healing, gut-improving, blood-boosting goodness (phew!). Shop it here

Happy blending!