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Superfoods – Series 1

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SUPERfoods are the ones that everyone needs for optimal health. The majority of diseases such as cancer, heart disease and cholesterol could be ward off with eating these health warriors. You don’t need to invest vast amounts to live longer, these foods are available at your local supermarket – farmer market. Eating a balanced, healthy diet incorporating the following Superfoods will help you fight disease, lose some weight and live a happier life.

Super foods have been defined in many ways and the best way to define be something like this: a natural whole food that is SUPER for your body, health & mind. Grown organically and unaltered from it’s original natural state. There are so many however I am going to talk about the 3 best ones, in my opinion.

My first Superfood of the series is Kale ( Brassica oleracea)

This member of the Cruciferous Family surpasses other fellow family members in the health department. In fact, outshines any other veggies, and always on my shopping list.

I cup of Kale contains 684% of the daily value of vitamin K, 206% of vitamin A, and 134% of vitamin C.

With it’s high Isothiocyanates (ITCs) – powerful anti-cancer compounds content, kale has have been shown to detoxify and remove carcinogens (cancer causing agent), kill cancer cells, and prevent tumors from growing. Fights against 5 different types of cancer. According to one study, among all the foods involved in the research, Kale was shown to have the highest protective effect against bladder cancer, the seventh most commonly diagnosed cancer in the UK. With its Sulforaphane content, kale protects against prostate and colon cancers.

Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation such as arthritis and auto immune –diseases. The high lutein and zeaxanthin content, help to protect your eyes from macular degeneration.

Please note that the effectiveness of several antioxidants and vitamins in kale are diminished when cooked so I recommend steaming it up to 5 minutes. Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frost.

History of Kale

Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece in the fourth century BC. Scientist found evidence that the Brassica crops originated around the intersection forming between the Arabian Peninsula and Saharan Africa approximately 24 million years ago.


You will want to include Kale as one of the Cruciferious veggie you eat on a daily basis. Eat 1 – 2 cups of Kale and other members of the Cruciferiuos family at least 5 times a week.

Watch out for some yummy Kale recipes, coming up soon! Read Superfood Series 2 – here.

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