Kale

Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup
of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of
the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It's also a good source of
calcium and iron.
Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it
contains high levels of the cancer-fighting compound sulforaphane, which guards against
prostate, gastric, skin, and breast cancers by boosting the body's detoxification enzymes and
fighting free radicals in the body. The indoles in kale have been shown to protect against breast,
cervical, and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart,
and helps build strong bones by anchoring calcium to the bone. It also has more antioxidant
power than spinach, protecting against free-radical damage. Kale is extra rich in beta-carotene
(containing seven times as much as does broccoli), lutein, and zeaxanthin (10 times the amount
in broccoli). In Chinese medicine, kale is used to help ease lung congestion.
How much: Like cabbage, the more kale you can eat, the better. A daily serving is ideal. Eat it
as much as you can, as long as you can find it fresh at your local grocery or farmers market. In
some areas, it's available all year; in others, it only makes an appearance during summer and fall.
Tips: Kale's growing season extends nearly year-round; the only time it's out of season is
summer, when plenty of other leafy greens are abundant.
Steam or sauté kale on its own, or add it to soups and stews. Cooking helps tenderize the leaves.
Kale is also a great addition when it's blended in fruit smoothies or juiced with other vegetables.
Dandelion

The same pesky weed known for ruining lawns has a long history of being used as a healing herb
in cultures around the globe. One cup of raw dandelion greens provides 535 percent of the RDA
of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good
source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it's one of the richest
sources of vitamin A; among all green vegetables, it's one of the best sources of beta-carotene.
Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as
kidney stones, jaundice, and cirrhosis. It's routinely prescribed as a natural treatment for hepatitis
C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions,
from indigestion and hepatitis to irritability and depression). As a natural diuretic, dandelion
supports the entire digestive system and increases urine output, helping flush toxins and excess
salt from the kidneys. The naturally occurring potassium in dandelions helps prevent the loss of
potassium that can occur with pharmaceutical diuretics.
Dandelion promotes digestive health by stimulating bile production, resulting in a gentle laxative
effect. Inulin, a naturally occurring soluble fiber in dandelion, further aids digestion by feeding
the healthy probiotic bacteria in the intestines; it also increases calcium absorption and has a
beneficial effect on blood sugar levels, therefore being useful in treating diabetes. Both the
dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion
relieves constipation and, in combination with vitamin C, reduces cholesterol. Dandelion is
excellent for reducing edema, bloating, and water retention; it can also help reduce high blood
pressure. On top of all that, dandelion contains multiple antidiarrheal and antibacterial properties.
In Chinese medicine, dandelion is used in combination with other herbs to treat hepatitis and
upper respiratory tract infections such as bronchitis and pneumonia. The sap from the stem and
root is a topical remedy for warts. Imagine—all this from a lowly weed!
How much: How much dandelion to incorporate into your diet boils down to two factors:
availability and personal preference. Dandelion greens are considered a specialty item in some
areas and therefore can be difficult to find. They also have a pungent taste, and people tend to
love or hate the flavor. If you can find fresh dandelion greens and you enjoy the taste, make them
a regular part of your diet.
Tips: Use the root in soups or sauté it on its own.
If the raw leaves are too bitter for you, try them lightly steamed or sautéed.