Not only eating kale alone, combining it with other foods also helps increase the effectiveness of liver and kidney protection.
Kale, green apple, ginger smoothie: This is a morning drink rich in antioxidants. Green apples provide pectin to aid digestion and reduce blood fat, ginger has natural anti-inflammatory properties, while kale supplements chlorophyll to filter toxins.
This combination helps reduce the burden on the liver, while strengthening the immune system, said Dr. Michael Greger, a nutritionist at NutritionFacts.
Kale and salmon salad: Salmon contains omega-3, a healthy fat that helps reduce fatty liver inflammation and improve kidney function. When eaten with kale rich in vitamin C, omega-3 is better absorbed, helping to reduce oxidative stress. This is a suitable dish for a light, low-starch lunch or dinner.
Kale and lentil soup: Lentils are a source of plant protein rich in magnesium and potassium, combined with kale to help balance electrolytes, prevent kidney stones and support uric acid excretion. This dish is both low in calories and full for a long time, suitable for people who need to control their weight and liver health.
Experts recommend that to make the most of the benefits, kale should be processed quickly at a moderate temperature to avoid vitamin loss. Maintaining 3-5 servings of green vegetables per day, including kale, is a simple way to protect healthy liver and kidneys.
