All About Kale: Improve Your Vision And Your Bone Health With These 2 Delicious Recipes - Save Our Bones

Kale is the undisputed champion of leafy green superfoods. This ubiquitous cruciferous vegetable has become synonymous with healthy eating, and for good reason.

In this article, we’ll explore the numerous bone health benefits of kale, focusing on its special ability to improve your eyesight. Strong vision can reduce the likelihood of tripping and falling, decreasing the risk of a fracture.

Plus, you’ll get two new recipes featuring kale, so you can start reaping the benefits of this alkalizing veggie right away.

Incredible Kale

Kale, a cruciferous vegetable, is closely related to other highly nutritious plants such as arugula, bok choy, broccoli, Brussels sprouts, cabbage, and cauliflower.

Kale is available in flat, curly, and even purple varieties, and all variations contain valuable vitamins, minerals, and antioxidants.

A single cup, or 21 grams, of raw kale contains:

  • Calories: 7
  • Carbs: 1 g
  • Protein: 2.2 g
  • Fiber : 1 g
  • Vitamin K: 547 mcg, 684% of Daily Value (DV)
  • Vitamin A: 10,302 IU, 206% DV
  • Vitamin C: 80.4 mg, 134% of DV
  • Vitamin B6: 0.2 mg, 9% of DV
  • Manganese: 0.5 mg, 26% of DV
  • Copper: 0.2 mg, 10% of DV
  • Calcium: 90.5 mg, 9% of DV
  • Potassium: 299 mg, 9% of DV
  • Iron: 1.1 mg, 6% of DV
  • Magnesium: 22.8 mg, 6% of DV

As you can see, kale is an exceptional source of Vitamins K, A, and C. All three are Foundation Supplements– essential components of a bone-healthy diet. It also provides a substantial amount of several other bone-building vitamins and minerals.


Kale is a cruciferous vegetable, related to broccoli, Brussels sprouts, cabbage, and cauliflower. It's an excellent source of many vitamins and minerals including Vitamins K, A, and C.

Oxalates And Phytic Acid

Kale contains oxalic acid and phytic acid, both of which are known as anti-nutrients.

While these compounds might sound alarming and deter people on certain highly restrictive diets from eating kale, a closer look reveals that unless you have kidney issues, they are not a concern.

Oxalic acid binds to calcium and makes it harder to absorb, but that effect is reduced when the kale is cooked or steamed. However, this doesn't imply that you don’t absorb any of the calcium in kale; it simply means that some of it is bound by oxalates.

Kale also contains phytic acid. Phytates have a similar anti-nutrient impact as oxalates. However, phytates also offer numerous benefits, and their impact on the bioavailability of the nutrients in kale does not negate its benefits.

In both cases, the abundance of nutrients in kale far outweighs any reduction in bioavailability caused by oxalic and phytic acid.


Kale contains two “anti-nutrient” compounds, oxalic acid and phytic acid. They bind to nutrients making them harder to absorb. However, unless you have kidney issues, they are nothing to worry about and do not negate Kale's healthfulness.

Antioxidants In Kale

Antioxidants are compounds that protect cells from oxidative damage. Kale contains a variety of powerful antioxidants including beta-carotene, Vitamin C, quercetin, kaempferol, lutein, and zeaxanthin.

Different antioxidants impact different parts of the body and provide protection to the systems in those areas.

Lutein and zeaxanthin are carotenoid pigments that impart yellow or orange color to various common foods. They also constitute the main pigments found in the yellow portion of the human retina, where they protect the macula from damage and improve visual acuity.

These antioxidants have been linked with a reduced risk of age-related macular degeneration and cataracts. Strong vision prevents trips and falls, reducing the risk of fracture. Healthy eyesight is one of the most powerful tools for protecting your bones.1


Kale is a rich source of antioxidants, including lutein and zeaxanthin. These two carotenoid pigments protect the macula from damage and improve visual acuity. With stronger vision comes less risk of falls and fractures.

Other Benefits Of Kale

Kale’s remarkable bounty of vitamins, minerals, and antioxidant compounds leads to a variety of health benefits, many of which contribute to strong and healthy bones.

  • Kale fights inflammation by providing abundant antioxidants and inflammation regulating omega-3 fatty acids.
  • Kale aids detoxification with compounds called isothiocyanates. These molecules stimulate the production of enzymes that promote the excretion of harmful substances.
  • Kale supports heart health through its anti-inflammatory and antioxidizing action. Kale also provides compounds that are essential for heart health, such as Vitamin K, potassium, and omega-3 fatty acids.
  • Kale decreases cancer risk because it contains sulfur containing compounds called glucosinolates. Glucosinolates break down in the digestive tract and become compounds that fight cancer of the bladder, breast, colon, liver, lung and stomach.2


Kale fights inflammation, aids detoxification, supports heart health, and decreases cancer risk.

Kale Recipes

Kale is surprisingly versatile – it can be steamed, sautéed, stir-fried, baked, and even juiced! It’s a hearty addition to soups, and can stand in for spinach in a salad or as part of a main dish.

These two recipes pair Kale with a bone healthy protein — eggs in the first recipe and salmon in the second — creating truly satiating meals packed with bone-building compounds. It’s best to use organic kale, whenever possible.

Kale And Eggs With Pasta

4 Servings


  • 2 tablespoons extra-virgin olive oil or avocado oil
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • ¼ cup chopped basil
  • 12-ounces gluten-free short pasta (such as penne)
  • 6 cups kale leaves
  • 2 zucchinis, thinly sliced
  • 4 eggs
  • 1 cup tomato or your favorite pasta sauce
  • 2 tablespoons lemon juice
  • Sea salt and black pepper, to taste
  • Grated Parmesan cheese, for serving


  1. Boil water in a pot to cook the gluten-free pasta until it reaches an al dente texture (or softer, if you prefer).
  2. In a bowl, mix the raw eggs and add a pinch of sea salt.
  3. Meanwhile, heat the oil to medium temperature in a skillet. Sauté the onion, garlic, zuchhini, and basil with a dash of sea salt and black pepper until the zucchini starts becoming soft (around 5- 6 minutes). Then pour the eggs and continue cooking until the eggs are fully cooked.
  4. Next, reduce the heat to a low setting and add the kale leaves, gently tossing them until they are slightly wilted. Add the tomato or pasta sauce and mix well.
  5. Then, carefully transfer the cooked pasta from the pot to the skillet using a slotted spoon, mixing everything well.
  6. Adjust the seasoning as per your preference and serve with a sprinkle of freshly grated Parmesan cheese.

Velvety Skillet Salmon

4 Servings


For the salmon:

  • 4 salmon filets (4-6 oz. each, skinless, and wild caught)
  • 2 pinches of sea salt
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 2 tablespoons extra-virgin olive oil or avocado oil
  • 6 cups chopped kale
  • Parsley flakes
  • Lemon or lime wedges

Follow this link for the Velvety Sauce recipe:

Alkalize Your Pasta With These 3 Deliciously Creamy Sauces


  1. Begin by preparing the sauce. Once ready, remove the fish skin, if present, and season with sea salt.
  2. Heat the oil in a large skillet or pot over medium heat. Add the onion and sauté for 3-4 minutes, stirring now and then. Add the garlic and continue cooking for another 1-2 minutes, stirring often. If it starts to brown, reduce the heat.
  3. Stir in the sauce and place the salmon in the pot. Cover and cook for at least 3 minutes, then flip to the other side until fully cooked.
  4. In the final 1-2 minutes of cooking, add the kale. Cover and cook until the kale is wilted. Serve as desired with rice or pasta, lime juice, and sprinkle with parsley.

What This Means To You

Incorporate kale into your bone-healthy, pH-balanced diet. Once you get in the habit, you’ll be amazed by how much flavor and variety it adds to your dishes.

For more delicious ways to improve your diet and strengthen your bones, try Bone Appétit, the Save Institute’s cookbook and meal planner. It provides more than 200 easy-to-make recipes, with bountiful options for every occasion.

Your body uses what you consume, so your health improvement journey begins with your dietary choices. Start making bone-healthy meals today, and eat your way to stronger, healthier bones.




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Comments on this article are closed.

  1. MARY

    I make a kale salad by using one food processor large mixer bowl full of raw kale, chop, put in a seperate mixing bowl , then I cook one package frozen brussel sprouts, in microwave, cool and chop in the food processor, add it to the chopped kale in the separate mixing bowl, chop medium onion, add to mixture, then dried cranberries, and chopped pecans, season it with olive oil, apple cider vinegar, salt and black pepper and stevia. This makes large salad, and I share it with my friends. I love kale and brussel sprouts. My friends love it to.

  2. Cristie Wood

    Thank you, Vivian, for addressing the Oxalate issue with Kale. My husband and I have eaten healthy for years, mostly organic. However, our health is a wreck! I suspect stress is a factor, but an integrative healthcare person advised us to follow a low oxalate diet. We tried once before and gave up quickly. It’s a hard one! But we’re motivated now to try again.

    I’ve followed you for years for my osteoporosis. I’m very thankful for you!

  3. Maxine

    Thank you for this recipe I will be introducing kale into my diet and try the recipe

    • Vivian Goldschmidt, MA

      My pleasure, Maxine!

  4. Ita

    Thank you, Ita.

    • Vivian Goldschmidt, MA

      You’re very welcome, Ita!

  5. Rachel

    I love the recipe of kale, eggs and the gf pasta and will definitely be trying this soon. Would spinach be a good alternative to use instead of kale though as I have plenty of it?

    • Vivian Goldschmidt, MA

      That’s great, Rachel! And you can use spinach instead of kale… no problem 🙂

      • Rachel

        Thank you so much, that’s really good to know!

  6. Truth59

    There are other bitter greens like rainbow Swiss chard that are pretty and also tastes good, and better than kale.

    • Vivian Goldschmidt, MA

      Indeed, Swiss chard has a milder flavor than kale. However, kale is a better source of Vitamin C, calcium, and Vitamin K, all of which are listed as Foundation Supplements in the ORP. Of course, Savers can include Swiss chard in their bone-healthy diet, along with other healthy greens 🙂

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