Purple Kale has the same amount of flavonoids as blueberries (green kale has about half the flavonoids of purple...

Originally shared by Alex P

Purple Kale has the same amount of flavonoids as blueberries (green kale has about half the flavonoids of purple kale). All kale, green or purple, got 12 times the vitamin C of blueberries, 494 times the lutein+zeaxanthin (zeaxanthin is an isomer of lutein), and 256 times the vitamin A in blueberries as you can see for yourself at the links below after selecting 100 grams:

kale ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

blueberry ► http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

Kale is the richest food in lutein+zeaxanthin, the stuff that protects retina from blue light and UV as explained in the lutein post at https://plus.google.com/+AlexPsi/posts/1DwJSnSGc43 which also has a listing of other high lutein foods. In the brain, they found the following 5 carotenoids: lutein 34% of the total carotenoids, cryptoxanthin 26%, beta-carotene 20%, zeaxanthin 12%, lycopene 8% as explained below. Kale is also the richest in beta carotene, followed by carrots. In the blood, they found 6 carotenoids with their percentage of the total carotenoids as follows: beta carotene 37%, lutein 21%, cryptoxanthin 18%, lycopene 13%, alpha carotene 6%, zeaxanthin 5%.

Kale got 155 times more lutein than carrots, 62 times the vitamin K, 90 times the omega 3, 3 times more magnesium, 6 times more iron, 20 times more vitamin C than carrots ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2

Kale has more Calcium and more protein than milk, plus its protein is more complete than milk protein ► 135 mg Calcium in 100 grams, compared to 113 mg Calcium for milk, 3.3 grams of protein in Kale (of higher amino acid score 92 versus 85 for milk) versus 3.2 grams for milk ► http://nutritiondata.self.com/facts/dairy-and-egg-products/69/2

Kale is the richest in polyphenols common veggie with purple cauliflower and purple cabbage, with 575 mg/ 100 grams kale per one paper ► https://www.ncbi.nlm.nih.gov/pubmed/22744944, but other papers give lower estimates. Purple one has even more, due to 125 mg anthocyanidins etc, around 700 total perhaps in some varieries, meaning 14 mg/calorie, more than most blueberries sold.

Raw Kale has 3 times more lutein-zeaxanthin than spinach, more beta carotene than carrots and about 48 times less oxalic acid than spinach and less oxalic acid than most veggies - far less oxalic than broccoli and cauliflower (oxalic acid that when overeaten can lead to kidney stones in certain people) according to the USDA - https://www.ars.usda.gov/Main/docs.htm?docid=9444.

All berries (purple kale and other foods) prevent cognitive decline, due to anthocyanidin flavonoids that reduce brain inflammation and brain oxidative stress induced neuronal death. The study found that the more flavonoids people eat, the lower the cognitive decline. ► Ann Neurol. 2012 Jul; 72(1): 135–143. ► free paper ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/

Purple kale is much tastier than the green one and can be easily introduced in a smoothie as shown in the purple smoothie post at https://plus.google.com/+AlexPsi/posts/WvSrbcAB2rH. Kale also has much more complete protein, amino acid score 92, compared to Burger King hamburger beef score of only 69. Kale has more iron than beef. See 140+ vegan foods with more complete protein than beef burger at ► https://plus.google.com/+AlexPsi/posts/DmMpkJ9LN3A

Lutein-zeaxanthin are the 2 main carotenoids (isomers) in the human eye macula, so dietary intake is vital for eye health. For more on lutein and zeaxanthin effects on visual system development early in life, see ► http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699988/. The human macula (https://en.wikipedia.org/wiki/Macula_of_retina) is known to contain three yellow carotenoids, 3R,3’R-zeaxanthin, 3R,3’S (meso)-zeaxanthin, and (3R,3’R,6’R)-lutein. Scientists observed adding 12 mg/day of lutein to the diet (what you get from 30 grams of kale), increased verbal fluency scores and people with cognitive decline have much lower lutein in the brain. Examining centenarians they also found the more lutein in the eye and brain (they are related) - the better the cognitive behavior of centenarians ► https://www.ncbi.nlm.nih.gov/pubmed/23053547 ► Am J Clin Nutr. 2012 Nov;96(5):1161S-5S.

A 2017 study found that those with higher levels of lutein in their brain had less cognitive decline (the people in this study were between 25 and 45) ► free full paper ► http://journal.frontiersin.org/article/10.3389/fnagi.2017.00183/full, Front. Aging Neurosci., 09 June 2017.

A study of 108 old people (77.6 ± 2.7 years) in Age Ageing, 2014 Mar;43(2):271-5 found that people with more lutein in their brain have better cognitive function, free paper at ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3927776/

Nutr Neurosci. 2008 Apr;11(2):75-83 interventional study found that giving 12 mg (equivalent of 30 grams of kale) a day to 49 women (between ages 60-80) for 4 months improved their verbal fluency. Adding 800 mg DHA to the lutein also significantly improved memory scores and rate of learning. ► https://www.ncbi.nlm.nih.gov/pubmed/18510807

Neurobiol Aging. 2013 Nov;34(11):2449-56 study of 4453 people over 50 or older found that lower lutein-zeaxanthin is associated with poorer performance on the mini-mental state examination, on the Montreal cognitive assessment, poorer prospective memory, longer time to complete a trail-making task, slower and more variable reaction times on a choice reaction time task. ► https://www.ncbi.nlm.nih.gov/pubmed/23769396

J Aging Res. 2013;2013:951786. study of 78 octogenarians and 220 centenarians and 47 dead centenarians (took brain tissue samples) found that blood beta-carotene, lutein, zeaxanthin was related to better cognition. In the octogenarians, serum lutein concentrations were significantly related to measures of global cognition, lower dementia severity, and executive function. In the centenarians, higher blood concentrations of lutein, zeaxanthin, β-carotene, and α-tocopherol were significantly related to lower dementia severity (but not to global cognition). Of note is that brain carotenoids were significantly related to their concentrations in blood. In the brain, they found the following 5 carotenoids: lutein 34% of the total carotenoids, zeaxanthin 12%, cryptoxanthin 26%, beta-carotene 20%, lycopene 8%, alpha carotene zero. In the blood, they found 6 carotenoids with their percentage of the total carotenoids as follows: beta carotene 37%, lutein 21%, cryptoxanthin 18%, lycopene 13%, alpha carotene 6%, zeaxanthin 5%. ► free paper at ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3690640/

Beta cryptoxanthin was significantly lower than normal in the blood of Alzheimer patients. The same lower values for Alzheimer patients were observed for the blood level of other carotenoids (beta carotene, zeaxanthin, lycopene, alpha carotene), vitamin A, C, E. ► https://www.ncbi.nlm.nih.gov/pubmed/12020262/, ► Arch Neurol. 2002 May;59(5):794-8.

A study of 13388 women found that total vegetable intake was significantly associated with less decline and those eating the most leafy greens and cruciferous veggies were better at cognition than those eating the least ► https://www.ncbi.nlm.nih.gov/pubmed/15852398/ ► Ann Neurol. 2005 May;57(5):713-20.

The only non-vegan food with lutein is eggs, and eggs have 120 times less lutein than kale.

There is no special entry for purple kale (there is totally purple kale, and semi-purple kale too and in between https://www.dreamstime.com/photos-images/purple-kale.html) for nutritiondata website, but some USDA papers who the amount of flavonoids. Given than purple cabbage got 7 times more vitamin C than green one, it may be the case that purple kale got more vitamin C than green kale, which itself got over 2 times the vitamin C in oranges. For more on the papers used for flavonoid data, see https://plus.google.com/+AlexPsi/posts/R6HKKFypCYP or https://www.ncbi.nlm.nih.gov/pubmed/21987119 or the free paper at http://or.nsfc.gov.cn/bitstream/00001903-5/39026/1/1000003868504.pdf or Plant Cell Rep (2012) 31:281–289, 1.73 mg/g anthocyanins, which is about 1.07 mg/g anthocyanidin, or 107 mg anthocyanidin flavonoids in 100 grams.

Since we got all these 50 billion spent yearly on sports in US alone, 100 billion dollars on alcohol in USA alone a year, 80 billion on smoking each year, we don't even have a few billion dollars to setup a website with the nutritional content of every single food on Earth. We live in the Paleolithic Age in the nutritional arena. nutritiondata and USDA websites and databases are all very incomplete. The barcode on any food sold should enable anyone to access hundreds or dozens of pages about the food sold, all its chemical content, vitamin C, etc, preparation, biophotons, etc.

► VEGANISM ◄

For 100+ reasons I didn't eat meat for 21 years and dairy for 13 years (12% of millennials have already given up meat in America) see ► https://plus.google.com/+AlexPsi/posts/2Z1fCnTHWbh. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

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