Green smoothies have been around for a long time, and the enthusiasts always energetically promote kale and spinach.  (We’ve got loads of info following, however, if you are desperate for the recipe, you’ll find it at the end.)

Just a note of caution before we go on: if you have thyroid issues please check with your physician as to what is a safe amount of kale for you, as too much can interact with thyroid function. You should also check with your medical professionals if you are prescribed warfarin, or prone to kidney stones.


But why do ‘they’ promote kale so widely and enthusiastically?

It’s down to the nutrients kale contains. Did you know kale has more Vitamin C than an orange and more calcium than milk (by weight, not by volume … I think, but that’s where I got lost when a friend tried to explain it to me!) There are large amounts of Vitamins A, too, as well as magnesium. It is also associated with reducing the risk of cancer.  (And that’s only the tip of the iceberg concerning the nutrition and healthy benefits.)

The writers at say …

But where kale really shines is its content of the important yet often-overlooked vitamin K, with more than 10 times the daily value. Sarah L Booth, PhD, director of Tufts’ HNRCA Vitamin K Laboratory, says, “Among the emerging functions we’re discovering for vitamin K are bone health, cardiovascular health, reducing inflammation, cognitive health and reducing risk for diabetes. All these functions are still exploratory, however.”

Kale, Booth notes, is unusually rich in one of the two main dietary forms of the vitamin, phylloquinone (vitamin K1). “A cup of fresh kale contains 215 micrograms of vitamin K,” she says. That’s more than any other vegetable except collard greens.


Another interesting fact I learned is that eating kale with certain other foods increases the availability of some nutrients, therefore increasing the amount we receive. For example, eating kale with avocado or olive oil provides the healthy fat that dissolves the carotenoids and makes them more easily absorbed, whereas the acid in lemon juice helps us to absorb more iron.

Anyway, I’m rambling on, but I get the message that I should eat more kale as part of a healthy eating plan. That’s great, but I’m also remembering that variety is important, too, and I should not eat one item to the exclusion of others.


Please turn to the Next Page (click button below) for the second point: How to Disguise Kale in a Green Smoothie, plus you’ll find a recipe at the end of the post …