kale healthy for eyesYes, your mother was right when she said green vegetables are good for you!

Kale is a dark, leafy green cruciferous vegetable and is said to be one of the healthiest vegetables you can find.  It is extremely rich in potassium, iron, copper, phosphorus, and manganese.  In just one cup of this leafy green you can obtain 134 percent of the daily value of vitamin C, 684 percent of vitamin K, 206 percent of vitamin A, and 9 percent of calcium.  Along with a multitude of other benefits, kale has been reported to aid in lowering the risk of heart disease as well as cholesterol. Furthermore kale, also known as borecole, contains a number of elements such as carotenoids and flavonoids that help in the prevention of certain types of cancer.

Kale is also rich in lutein and zeaxanthin, which are known to support eye health.  These antioxidants have been associated with lowering the risk of chronic eye diseases such as age-related macular degeneration and cataracts.  This is possible due to the process in which the antioxidants protect the eye from absorption of ultraviolet light rays and other high energy light waves that could harm the eye, particularly in the two eye conditions mentioned above.

There are a number of ways in which kale can be added to your diet including stews, stir-frys, salads, pizza toppings, incorporated into pasta, or eaten raw.  My wife and I prefer to make kale chips which are prepared in the oven with a small amount of salt and olive oil.  Occasionally we will have kale in Italian Zuppa Toscana soup.