Kale Nutrients
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As far back as 1994 a Harvard study was done by Dr. Johanna Seddon. The conclusion of that study was that those who ate at least 5 servings of dark leafy greens per week had a 43% lower risk of developing AMD than those who ate small amounts or none at all. As someone who has not included dark leafy greens like kale or collard greens in my diet, I've become quite convinced they are one of the most nutrient dense and beneficial foods to add to your macular degeneration diet. Other nutrients include: Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Folate, Iron and Magnesium, Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. Other benefits of kale are: √ Low in Saturated Fat √ Low in Cholesterol. √ Low in Calories √ Low in the Glycemic Index Kale VegetableKale vegetable is available from mid-winter to early spring in the fresh produce section of your grocery store. Kale is part of the brassica family, just like cabbage, brussel sprouts and collard greens.As mentioned before, the fact that this vegetable is low in calories and low in the glycemic index makes it an important vegetable if you are following an anti-inflammatory diet. Kale RecipesI am not a great source for kale recipes as of yet, but that's going to change. Meanwhile, Dr. Lylas Mogk, author of Macular Degeneration: The Complete Guide to Saving and Maximizing Your Sight , has included a whole chapter in her book titled, "New Gourmet Greens:Recipes for Your Eyes."She finds kale nutrients found in dark leafy greens to be an important part of a macular degeneration diet. 
She writes:"I recommend eating exactly what the folks in Johanna Seddon's study ate. To do this, you need to have at least 5 servings of dark green leafy vegetables per week totaling 15,000 micrograms of lutein per serving." A serving is about 3 cups of uncooked greens. She provides a whole chapter on kale recipes including ten gourmet green recipes that were made and published just for her book by Omri Aronow, who is a chef at Rick & Ann's in Berkeley, CA. If you have a kale recipe you'd like to share with us please click here: Kale Recipes Kale SoupKale soup is a good way to get some extra lutein into your diet. You can get some healthy fat by sauteing with olive oil and lycopene by adding organic canned tomatoes.Here is a recipe I made this week when fresh kale became available:
Kale Soup
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