Kale contains more than 1100% the daily value of vitamin K per 100g serving. That’s more than any other vegetable besides collard greens. Sometimes referred to as the “forgotten vitamin” – Vitamin K is often overlooked — even by health conscious individuals. Vitamin K has shown promise in preventing cancer (especially prostate cancer in men) and slowing cancer growth. Vitamin K has also shown promise in improving liver function. To read more about the importance of a healthy liver and an herbal remedy that has been shown to aid in liver function, click here.
Several randomized controlled studies show that supplementing with Vitamin K can reduce bone fractures. A randomized double-blind clinical trial showed significantly less coronary artery calcification in those taking vitamin K over a three-year period, when compared to the control group and calcification was decreased by 6% compared to the control group, meaning vitamin K shows promise in reducing heart disease.
The underrated Vitamin K has also been shown to decrease diabetes risk by up to 20 percent. Vitamin K is abundant in fresh herbs like basil and thyme as as well as spinach.
Every cup of kale delivers 200% your daily recommended vitamin C intake, 180% of your vitamin A intake and 40% of your magnesium intake. To learn more about how magnesium can help you build strong bones, click here.
How to use kale
Kale is a versatile leafy green vegetable. My favorite way to cook kale is by steaming it in a steam basket (click here for more info) and adding a delicious nut sauce on top of it (click here for more recipe). Another fun option is to make a thick and heavy kale salad by cutting it into pieces and (you can eat the stem) and massaging it with avocado and adding lemon or sesame seeds. Kale can also be juiced and eaten raw.
Sources: Alternative Medicine Review (August 2003); American Journal of Clinical Nutrition (April 2008); Dr. Joseph Mercola; http://www.healthaliciousness.com/articles/food-sources-of-vitamin-k.php.; Cockayne S, Adamson J, Lanham-New S, Shearer MJ, Gilbody S, Torgerson DJ. Vitamin K and the prevention of fractures: systematic review and meta-analysis of randomized controlled trials [published correction appears in JAMA Internal Medicine. 2018 Jun 1;178(6):875-876]. Arch Internal Medicine. 2006;166(12):1256-1261. Shea MK, O’Donnell CJ, Hoffmann U, Dallal GE, Dawson-Hughes B, Ordovas JM, et al. Vitamin K supplementation and progression of coronary artery calcium in older men and women. America Journal of Clinical Nutrition 2009;89:1799-807.