In terms of vitamins, you’ll be receiving 8 of your daily vitamin E, 21 of your daily vitamin B-6, 197 of your daily vitamin C, and over 300 of your daily vitamin A. It will also give you 966 milligrams of potassium and 5 grams of protein. I prefer my juice to be pulp-free (nothing will kill your juice buzz faster than slurping a chunk of spinach through your straw) so I like to pour my juice through a strainer or cheesecloth before enjoying. This apple cucumber kale juice will give you 167 calories and 42 grams of carbohydrates. My favorite is a blend of spinach, strawberries, cucumber, lemon juice and about a cup of water. You can easily cut down on costs by buying your favorite combination of organic fruits and vegetables and create your own combinations. There are tons of shops and juice bars popping up in cities but the price of a blended beverage will run you upwards of $8, if you’re lucky. Even if you’re new to going green and wary of the thought of drinking your salads, the right combination of kale, apples, pineapple, berries, parsley, cilantro, cucumbers, celery, ginger, lemon juice…you name it - is refreshing and loaded with good for you nutrients. The thing I like best about green juice is that you can mix and match your favorite fruits and veggies to create new variations. When I unearthed my fancy Vitamix blender from storage after moving last year, it was tempting to break it in with ice creams and milkshakes, but instead I started experimenting with fruit and veggie smoothies and green juice. Steamed kale is particularly effective.Though I tend to reach for my blender and green smoothie recipes in June, my sources (by which I mean Pinterest) tell me that they’re quite popular in January when everyone is recommitting to health and fitness goals. Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is actually 13% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way ( 16). This juice is also a good source of water, which helps keep the intestines hydrated and functioning properly. One study in 149 people with metabolic syndrome found that consuming 14 g of kale powder every day for 8 weeks significantly reduced levels of LDL (bad) cholesterol, along with blood pressure, belly fat, and fasting blood sugar levels ( 15).Īccording to one older study, steaming kale dramatically increases the bile acid binding effect. The fiber in kale and cucumbers helps promote regularity and keep things moving smoothly through the digestive tract. This reduces the total amount of cholesterol in the body ( 14). When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.Ĭertain substances in kale can bind bile acids in the digestive system and prevent them from being reabsorbed. The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a high fat meal ( 13). Kale is low in calories and contains several important nutrients, including vitamin K, vitamin C, and manganese.Ĭholesterol has many important functions in the body.įor instance, it is used to make bile acids, which are substances that help the body digest fats ( 12). The most common type of kale is called curly kale or Scots kale, which has green and curly leaves with a hard, fibrous stem.Ī single cup, or 21 grams (g), of raw kale contains ( 1):Įach serving also contains a small amount of folate, vitamin B6, potassium, magnesium, and iron.Īdding more kale to your diet is a great way to boost your intake of these key vitamins and minerals, along with other important nutrients. The leaves can be green or purple, and have either a smooth or curly shape. It is a cruciferous vegetable and is closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts. Kale is a popular vegetable and a member of the cabbage family.
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