Summer's here and there are loads of fresh vegetables in season. This month we are promoting two vegetables that are great for juicing with; kale and beetroot.
Kale - the king of greens
Kale is definitely one of the healthiest and most nutritious plant foods in existence. It is loaded with all sorts of beneficial compounds, with lots of powerful medicinal properties.
But what is Kale? It is a popular vegetable and member of the cabbage family (Brassica oleracea).
It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts. There are many different types of kale. The leaves can be green or purple in colour, and have either a smooth or curly shape.
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
A single portion of raw kale (about 67 grams or 2.4 ounces) contains:
- Vitamin A: 206% of the RDA (from beta-carotene).
- Vitamin K: 684% of the RDA.
- Vitamin C: 134% of the RDA.
- Vitamin B6: 9% of the RDA.
- Manganese: 26% of the RDA.
- Calcium: 9% of the RDA.
- Copper: 10% of the RDA.
- Potassium: 9% of the RDA.
- Magnesium: 6% of the RDA.
- Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
Beetroot - also known as red beet, garden beet, table beet or just beet!
Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure and increased exercise performance.
Many of these health benefits are due by their high content of inorganic nitrates.
Beetroots are delicious when eaten raw, but are more frequently cooked or pickled. Their leaves can also be cooked and enjoyed like spinach.
Beetroots are a great source of many essential vitamins and minerals.
- Folate (B9): One of the B-vitamins, important for normal tissue growth and cell function (4). It is particularly important for pregnant women (5).
- Manganese: An essential trace element, found in high amounts in whole grains, legumes, fruits and vegetables.
- Potassium: A diet high in potassium can lead to reduced blood pressure levels, and have positive effects on cardiovascular health (6).
- Iron: An essential mineral, which has many important functions in the body. It is necessary for the transport of oxygen in red blood cells.
- Vitamin C: An antioxidant that is important for immune function and skin health (7, 8).
We've also come up with two new specials for the month, the Triple B Smoothie and the Kate-Beet Twist. The smoothie is slightly sweeter and thicker and the juice has a great fresh earthy taste. Both provide a fantastic taste of summer!