One of the healthiest vegetables on the planet, kale is a lean, green, nutritional machine – and smart moms have long known the numerous benefits of this superfood even as the rest of society seems to be playing catch-up.

Take these examples:

  • Starbucks has been rolling out a new smoothie menu in more than 4,000 of its stores on the West Coast. Made-to-order flavors include Sweet Greens, Strawberry and Mango Carrot, “with the option to add fresh kale upon request,” the company said in a recent statement.
  • McDonald’s has announced that nine of its southern California restaurants are offering kale-infused breakfast bowls. One of these $4 offerings contains turkey sausage, egg white, kale and spinach; the other features chorizo and egg.
  • Green smoothies are practically ubiquitous now in juice bars, corner stores and restaurants of all sizes and stripes, as they feature the green leafy vegetable in numerous selections.
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“Pound for pound, kale is one of the most nutrient-dense greens on the planet,” said New York-based health and wellness expert Randi Luckman. “Aside from protein, kale is loaded with calcium to make your bones stronger and antioxidants, anti-inflammatory nutrients, and cancer-fighting compounds called glucosinolates.

“Kale is available all year and it’s great for salads,” she said. “When you just want a hearty green salad, mash an avocado into kale, sprinkle on some lemon juice, and have a quick meal or snack.”

Per cooked cup, kale contains just 36 calories. That serving provides us with over 1,300 percent of our vitamin K needs and over 94 mg of calcium. It provides 350 percent of our vitamin A needs, is a superb source of vitamin C and manganese, and is a good source of fiber and copper.

Kale strengthens our immune system; it is great for our heart health; and it lowers our cholesterol.

Kale is also a top source of eye-healthy carotenoids, such as beta-carotene, lutein and zeaxanthin. A recent study found that older women who eat kale or collard greens at least once a month lowered their odds of developing glaucoma by nearly 70 percent.

Other benefits of this cruciferous giant, whose cup clearly runneth over: It strengthens our immune system; it is great for our heart health; it lowers cholesterol; and it’s great for our sleep.

All told, the term superfood barely seems an adequate label for this powerhouse vegetable.

Here’s a great storage tip for kale, courtesy of the Orlando Moms’ Blog: If you buy it fresh by the bunch, kale will last longer in your fridge if you chop the stems at the bottom, fill a large mason jar with fresh water and store it that way.