My neighbor generously gave me bunches of kale from her home garden, and after trying to figure out what to make with all that kale, it sparked an idea to write a blog about ways to eat this superfood. #kale #lutein #zeaxanthin #AMD
Kale is one of those vegetables I frequently mention to my patients. Mighty kale is good for eye health, and the response I usually get to my diet recommendation is either an overwhelming “I love it” or “I hate it”. I personally like kale, but it wasn’t something I grew up eating, and it wasn’t love at first taste. So what’s so good about kale that inspires me to write about it and hope I get more folks to like it?
Kale earns high marks in terms of Vitamin A, C and K. It is low in calories and high in fiber content. But what makes it a superstar in my eyes is that it is a good source of lutein and zeaxanthin (L&Z). L&Z are carotenoids that are highly concentrated in the macula. These pigments have antioxidant properties and filter blue light. Studies show that macular pigment provides protection against macular degeneration.
Absorption and transmission of solar radiation in the eye
Nutrients 2022, 14(4), 827
Lutein and zeaxanthin are not synthesized by the body. They have to be acquired from diet. The typical American dietary intake of L&Z is between 1-2mg/ day, which is significantly below the recommended 10 mg lutein: 2 mg zeaxanthin for eye health. Kale is one of the best sources of lutein and zeaxanthin, and it’s about a half cup of raw kale that’s needed to make the recommended amount. I know that is a lot for some folks, but let’s see where we can put all that kale.
Salads:
Raw kale is more nutritious than cooked kale, and salads are a great way to have some kale. If you have eaten kale salad and compared it to eating bitter paper, then you may benefit from this little tip: massaging kale. Do this with some olive oil, salt and lemon juice to make the leaves more tender and less bitter. Adding more vinegar to a vinaigrette or sprinkling some parmesan on a kale salad would also hide the bitterness. Put other L&Z rich foods like spinach, pistachio and red bell pepper. Remember that lutein and zeaxanthin are better absorbed by the body with some healthy fats, so don't forget to add olive oil, avocado or an egg in that salad.
Soups and Stews:
Kale can sometimes be used instead of spinach in soups with the consideration that kale has a more robust flavor and doesn't easily disintegrate in soups. There are some familiar recipes like Zuppa Toscana that specifically use (lacinato) kale. Another, Portugal's national soup, aptly named Caldo Verde, gets its green color from Portuguese kale. My favorite is kabocha squash and kale soup. If you're craving something hearty, try a tomato-based stew with cannellini beans, sausage and kale.
Varieties of kale that may be spotted in the produce section
Smoothies and Juices: Another great way to get a good amount of kale is by mixing it in a smoothie. I fill the blender half of the way with kale. You won't even taste it after adding a scoop of Greek yogurt, a handful of frozen pineapple chunks, a frozen banana, almond milk and agave syrup. For juicing, try combining it with carrots or apples.
My goal in writing this article is to provide some ideas to those who have no experience or little experience with eating kale but may benefit from having it in their diet. This may be the case for some of you as well, but I find that I focus on what I am already familiar with at the produce section at the grocery store. I hope that this article would make some of you look at what may seem like an indistinguishable row of greens in the grocery store and pick up a bunch of kale to try. Of course, if you have other medical conditions that require specific diets, consult with your doctor or dietician first. Those who are on blood thinners should have a discussion with their doctor because of the high vitamin K content of kale. Also, those with thyroid conditions or have a sensitive digestive system should avoid overconsumption of this leafy green.
Overall, kale is a versatile veggie that is packed with nutrients and deserves a spotlight. For healthy eyes, we have our eyes on you, kale!
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