Osteoporosis Awareness Month: Shredded Kale

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“A single cup of raw kale actually contains more vitamin C than an orange.” 

– Kris Gunnars 

By: Martha Benedict, OMD Lac MA

Other greens in season such as baby spinach, dandelion, chard, mustard, green onion,
wild-crafted greens, purslane, thistle leaves, sea lettuce, etc.


  • Extra-virgin olive oil
  • Crushed garlic to taste
  • Unpasteurized tamari soy sauce


Sauté garlic/onions on high heat in wok in EVOO until beginning to turn. Add green and bit of soy sauce (or vinegar) and stir. Usually finished in 1-2 minutes. Remove from heat and serve immediately.

Another variation of this is cut one piece of organic bacon into tiny pieces, fry and add to stir fry. This salt source works well with the vinegar.


A single cup of raw kale (about 67 grams or 2.4 ounces) contains [1]

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV

It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus.  This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.  Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

These are just a few suggestions to help you live your best life.  We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine. 

We love teaching mindful movement and even during this time, we are here to support you in your journey to wellness by offering online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to answering your movement questions and/or concerns.

Feel free to check out our blog posts specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training.

Medical Disclaimer: You should also see your doctor and/or nutritionist if you think you may be deficient in specific nutritional vitamins. They can help determine what’s causing your symptoms and, if needed, recommend ways to balance your daily vitamin intake.


  1. GUNNARS, K., June 29, 2018-last update, 10 Health Benefits of Kale.