Kale

This leafy green vegetable part of the cruciferous family, or cabbage family to you and I, is packed with nutrients and antioxidants to help you live longer, fight disease and best of all it is coming into season right now. Typically seasonal vegetables have higher nutrient counts than ones grown out of season.

The list of vitamins and minerals in Kale is pretty extensive but some of the big hitters are Vitamin A, C & K, magnesium and iron.

• Vitamin A: Keeps the eyes healthy maintaning proper colour vision and vision in dim light. Will also keep your skin nice and healthy.

• Vitamin C: Growth and repair of body cells and collagen formation (bodybuilders take note). Promotes healthy blood cells, haemoglobin and red blood cell production. May help to increase oxygen uptake and aerobic energy production, very important for athletes and gym goers alike. A powerful antioxidant.

• Vitamin K: May help build strong bones. Needed for blood clotting which helps wounds heal properly.

• Magnesium: An electrolyte essential for regulating fluid balance in cells. Involved in the formation of new cells, muscle contraction, nerve functions and energy production. Also forms part of the mineral structure of bones.

• Iron: Involved in red blood cell formation and oxygen transport therefore improving aerobic performance.  Can also help prevent and treat anaemia.

So packed with vitamins and minerals many of which essential to sports performance plus high in free radical fighting antioxidants. Don’t forget, exercise increases oxygen consumption and therefore the generation of free radicals so it is important to eat plenty of antioxidant rich foods everyday. Kale is a perfect food for someone training regularly, it will help you train harder and recover faster, not to mention potentially help you build more muscle mass if that’s what you are into.

Being low calorie, 100g having just 28 calories, and high in fibre keeping you feeling full Kale can be an excellent addition to your weight loss strategy. For food ideas check out recipes on the BBC website – http://www.bbc.co.uk/food/kale.

Happy Eating

Christian