... while for others it’s merely a good source of fiber, vitamins and minerals. Kale, also known as borecole, is about the healthiest vegetable around. Here's Why Kale Is So Good for You Here's Why Kale Is So Good ... Cooked kale offers more iron per ounce than beef, says Julie Morris, author of Superfood Smoothies and frequent blender of kale. Raw vs. cooked: Does it matter for nutrition’s sake? Kale is a cruciferous vegetable, among the same family as cauliflower, broccoli, and cabbage. Want to up the iron quantity of your kale even more? If you get gas or bloating when you eat kale, cabbage or beans it’s best to avoid all aggravating foods, including kale, to give the digestive system a chance to recover. Kale is actually chock full of all kinds of good for you things including vitamins, minerals, antioxidents and fiber. Kale can be found in three different varieties – curly, ornamental and dinosaur. Cook it in a cast-iron pan! In most cases, kale is a great addition to any diet. Iron is essential for good health, especially for women, as it helps with the formation of hemoglobin and enzymes, transports oxygen to various parts of the body, aids in cell growth, proper liver function, and more. But if you have existing thyroid problems it’s safest to stick to cooked kale. "Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw," says Harris, who recommends a bit of both in your diet. A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement. Indeed, according to the source just linked, you can get about the same amount of absorbable calcium from a cup of cooked kale as you can from a cup of cow’s milk. Why Kale Is Good for You: 20 Health Benefits and Nutrition Facts You see kale everywhere these days. Hello, first thank you for the dedication and information you have taken time to share with all of us strangers :) I am confused that on the Vegan Food Pyramid page the suggestion for dark leafy green kale is cooked 1 cup, but raw 2 cups Raw versus cooked green leafy vegetables. Spinach was Popeye's first choice when he needed a powerful pick-me-up, but perhaps he didn't know about raw kale. Puns like “Kale Me Maybe” and “Please Don’t Kale My Vibe” have sprinkled health conversation with their adorable enthusiasm. However, chomping on the stems without cooking them first isn’t such a great idea. 3. But whatever you do, don't boil, saute or stir-fry … Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry. So who shouldn’t eat kale? If you’re looking for new ways to use kale, try adding it into your soup like in this hearty vegetarian recipe. ... both raw and cooked. Like spinach, you can eat it cooked or raw. Continued If You Have Thyroid Problems. With more protein, fiber, calcium and vitamin C than the equivalent amount of spinach, as per USDA data, this leafy green packs a punch. You can also cook it up on top of this protein-packed flatbread pizza . This leafy green comes in a variety of colors, shapes, and textures.