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  • Rachel Turi, RD

The Case for Kale

There are a lot of green leafy vegetables out there. Romaine lettuce, arugula, spinach, collard greens, and many more. So, what makes kale so special? Kale, like other leafy greens, contains a lot of beneficial nutrients for our body, but more of these nutrients, and in higher concentrations. Here are some benefits of adding kale to your daily diet for both general health as well as running and exercise:


  • Vitamin K: Protects the body against cancer, promotes proper blood clotting and bone health reducing risk of stress fracture

  • Calcium: Believe it or not, kale is said to have more calcium than milk! This essential mineral will keep your bones strong and healthy and muscles functioning at their best.

  • Iron: delivers oxygen to all parts of the body, including skin and muscles, and brain, allowing proper growth and development as well as more efficient running

  • Fiber: Promotes digestive health and regularity, keeps us full, and promotes and healthy weight

  • Vitamin A: Promotes health of eyes, skin, and other body tissues enhancing recovery process

  • Antioxidant: protects against illness, inflammation, improves recovery

  • Vitamin C: essential for immune health. The less often you are sick, the less time off from training!

Not only this, but kale can be a perfect replacement when craving for salty snacks emerge. Munching on homemade, or store-bought kale chips will not only prevent us from snacking on high fat, high sodium chips, but will curb the craving while providing us with all of these amazing benefits. The switch is a no-brainer! 

To make you own kale chips at home, follow these simple steps. 


  1. Preheat oven to 350 degrees

  2. Use a sharp knife to remove the leaves from thick stems. Discard the stems.

  3. Cut or tear the leaves into large potato chip-sized pieces.

  4. Brush with olive oil. Sprinkle lightly with salt and your other favorite herbs or seasonings.

  5. Bake for about 10-15 minutes until the leaves are crisp with golden edges. Enjoy!