{"id":1457,"date":"2023-10-06T07:56:27","date_gmt":"2023-10-06T07:56:27","guid":{"rendered":"https:\/\/elliehealthcoach.com\/2023\/10\/06\/kale-health-benefits\/"},"modified":"2026-02-24T15:06:50","modified_gmt":"2026-02-24T15:06:50","slug":"benefits-of-kale","status":"publish","type":"post","link":"https:\/\/elliehealthcoach.com\/en\/benefits-of-kale\/","title":{"rendered":"Kale: Real Benefits and How to Make it Work in your Week"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1457\" class=\"elementor elementor-1457 elementor-1447\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-10194c56 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"10194c56\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7cc19bf8\" data-id=\"7cc19bf8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-12aaf011 elementor-widget elementor-widget-text-editor\" data-id=\"12aaf011\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"62\" data-end=\"97\"><em>Reviewed and updated: February 2026<\/em><\/p><p data-start=\"99\" data-end=\"504\">Kale has earned its \u201csuperfood\u201d reputation, but I\u2019m interested in it for a simpler reason: it\u2019s a nutrient-dense leafy green that can give you a lot with very little effort\u2014when you place it well. You don\u2019t need to make it a must-have or eat it every day. It\u2019s enough to know when it makes sense for you, how to prepare it so it sits well, and which realistic formats make it easy to keep in your routine.<\/p><p data-start=\"513\" data-end=\"610\">If you\u2019re building a simpler, more sustainable base: <a href=\"https:\/\/elliehealthcoach.com\/en\/healthy-eating-5-keys\/\" target=\"_blank\" rel=\"noopener\">Eat healthy without overcomplicating it.<\/a><\/p><h3 data-start=\"617\" data-end=\"648\">The essentials in 30 seconds<\/h3><ul data-start=\"650\" data-end=\"1184\"><li data-start=\"650\" data-end=\"818\"><p data-start=\"652\" data-end=\"818\"><strong data-start=\"652\" data-end=\"687\">Kale is a cruciferous vegetable<\/strong> (same family as broccoli and cauliflower). It\u2019s especially rich in vitamin K, and it also provides vitamin C and carotenoids.<\/p><\/li><li data-start=\"819\" data-end=\"918\"><p data-start=\"821\" data-end=\"918\">Raw kale is fresh and crunchy, but also more fibrous\u2014so it won\u2019t suit everyone.<\/p><\/li><li data-start=\"919\" data-end=\"1043\"><p data-start=\"921\" data-end=\"1043\">Light cooking usually makes it more digestible and more repeatable. Steaming or a quick saut\u00e9 tends to work better than long boiling.<\/p><\/li><li data-start=\"1044\" data-end=\"1184\"><p data-start=\"1046\" data-end=\"1184\">The real question isn\u2019t \u201ckale yes or no,\u201d but how it fits into your overall pattern (plant variety, quality fats, fiber, and rhythm).<\/p><\/li><\/ul><h2 data-start=\"1191\" data-end=\"1206\">What kale is<\/h2><p data-start=\"1173\" data-end=\"1380\">Kale is a type of cabbage with curly or flat leaves (green or purple). It belongs to the cruciferous family\u2014a group of vegetables studied for their plant compounds, including glucosinolate-derived compounds.<\/p><p style=\"padding-left: 40px;\" data-start=\"1382\" data-end=\"1554\"><strong data-start=\"1382\" data-end=\"1400\">Slow takeaway:<\/strong> it\u2019s not magic. It\u2019s simply a very nutrient-dense vegetable\u2014and for many people, it\u2019s an easy way to add more leafy greens without complicating the week.<\/p><h2 data-start=\"1573\" data-end=\"1617\">Raw or cooked kale: what actually changes<\/h2><h3 data-start=\"1619\" data-end=\"1640\">If you eat it raw<\/h3><p data-start=\"1643\" data-end=\"1768\">Raw kale has a firmer texture. It can be harder to chew and can feel \u201cheavy\u201d for some people\u2014especially if you deal with bloating or a sensitive gut. If you want it raw, one small step often changes everything: <strong data-start=\"1837\" data-end=\"1853\">massaging it<\/strong> (I\u2019ll show you how below).<\/p><h3 data-start=\"1871\" data-end=\"1889\">If you cook it<\/h3><p data-start=\"1903\" data-end=\"2115\">For heat-sensitive nutrients like vitamin C, <strong data-start=\"1948\" data-end=\"1968\">short and gentle<\/strong> tends to work best (quick saut\u00e9, brief steaming). If kale is boiled for a long time, some water-soluble nutrients can end up in the cooking water.<\/p><p data-start=\"2117\" data-end=\"2239\">In real life, the sweet spot for many people is simple: <strong data-start=\"2173\" data-end=\"2239\">lightly cooked kale is easier to digest\u2014and easier to keep up.<\/strong><\/p><h2 data-start=\"2252\" data-end=\"2304\">What it provides (and why it\u2019s worth considering)<\/h2><p data-start=\"2297\" data-end=\"2360\">Without turning this into an endless list, kale stands out for:<\/p><ul data-start=\"2362\" data-end=\"2884\"><li data-section-id=\"8xfh1c\" data-start=\"2362\" data-end=\"2444\"><p data-start=\"2364\" data-end=\"2444\"><strong data-start=\"2364\" data-end=\"2390\">Vitamin K (very high):<\/strong> relevant for normal blood clotting and bone health.<\/p><\/li><li data-section-id=\"1e05m27\" data-start=\"2445\" data-end=\"2545\"><p data-start=\"2447\" data-end=\"2545\"><strong data-start=\"2447\" data-end=\"2461\">Vitamin C:<\/strong> supports collagen production and antioxidant defenses (and is sensitive to heat).<\/p><\/li><li data-section-id=\"n7zf9\" data-start=\"2546\" data-end=\"2673\"><p data-start=\"2548\" data-end=\"2673\"><strong data-start=\"2548\" data-end=\"2564\">Carotenoids:<\/strong> a good fit for a \u201ccolour and variety\u201d approach I break this down in <a href=\"https:\/\/elliehealthcoach.com\/en\/phytonutrients-rainbow-diet\/\" target=\"_blank\" rel=\"noopener\">Phytonutrients &amp; the rainbow diet<\/a>.<\/p><\/li><li data-section-id=\"r47i1i\" data-start=\"2674\" data-end=\"2747\"><p data-start=\"2676\" data-end=\"2747\"><strong data-start=\"2676\" data-end=\"2686\">Fibre:<\/strong> helps with satiety and supports a steadier eating pattern.<\/p><\/li><li data-section-id=\"xtkhb\" data-start=\"2748\" data-end=\"2884\"><p data-start=\"2750\" data-end=\"2884\"><strong data-start=\"2750\" data-end=\"2776\">Cruciferous compounds:<\/strong> widely studied in nutrition research\u2014with a key nuance: mechanisms are not the same as guaranteed outcomes.<\/p><\/li><\/ul><h2 data-start=\"0\" data-end=\"37\">Key benefits of kale (with nuance)<\/h2><h3 data-start=\"39\" data-end=\"75\">1. Effortless nutrient density<\/h3><p data-start=\"76\" data-end=\"286\">Kale gives you a lot in a small volume. If you struggle to reach plant variety, it can be a reliable \u201cgo-to\u201d\u2014especially in soups, quick saut\u00e9s, or tray-bakes.<\/p><h3 data-start=\"288\" data-end=\"356\">2. Heart health and lipid profile: more pattern than \u201cone food\u201d<\/h3><p data-start=\"357\" data-end=\"604\">From a slow-medicine perspective, what shifts the terrain is the overall pattern: more vegetables and fibre, fewer ultra-processed foods, and better-quality fats. Kale can absolutely be part of that\u2014without needing to be the star.<\/p><h3 data-start=\"606\" data-end=\"675\">3. Immune support: antioxidants + the bigger picture<\/h3><p data-start=\"3484\" data-end=\"3657\">Kale fits well as baseline support because it\u2019s rich in micronutrients and plant compounds. The effect comes from <strong data-start=\"3598\" data-end=\"3624\">regularity and variety<\/strong>, not from one heroic ingredient.<\/p><p data-start=\"3659\" data-end=\"3745\">If you like the \u201cterrain\u201d lens, this topic pairs well with: <a href=\"https:\/\/elliehealthcoach.com\/en\/intestinal-permeability\/\" target=\"_blank\" rel=\"noopener\">Intestinal permeability.<\/a><\/p><h3 data-start=\"990\" data-end=\"1042\">4. Eye health: lutein\/zeaxanthin as a frame<\/h3><p data-start=\"1043\" data-end=\"1373\">You don\u2019t need to chase one specific vegetable. What tends to work best is more leafy greens and more overall colour variety. Kale is simply one practical way to do that. That said, the research interest around lutein\/zeaxanthin and vision is strong (AREDS2 is a reference point for supplementation, and there are broad reviews on carotenoids and eye health).<\/p><h3 data-start=\"1375\" data-end=\"1461\">5. Cellular health &amp; cruciferous vegetables (promising, without oversimplifying)<\/h3><p data-start=\"1462\" data-end=\"1865\">Cruciferous vegetables are studied for compounds derived from glucosinolates and their roles in antioxidant response pathways. Strong claims don\u2019t come from a single food\u2014but when vegetable-rich patterns repeat over time, this is where we see the most consistent signals in population research.<\/p><h2 data-start=\"1872\" data-end=\"1921\">Practical tip: massage kale if you want it raw<\/h2><p data-start=\"4408\" data-end=\"4439\"><strong data-start=\"4408\" data-end=\"4439\">How to do it (2\u20133 minutes):<\/strong><\/p><ol data-start=\"4440\" data-end=\"4670\"><li data-section-id=\"1so2w3l\" data-start=\"4440\" data-end=\"4514\"><p data-start=\"4443\" data-end=\"4514\">Wash and dry the leaves, and remove the thick central stem if needed.<\/p><\/li><li data-section-id=\"7l5v6x\" data-start=\"4515\" data-end=\"4544\"><p data-start=\"4518\" data-end=\"4544\">Slice into thin ribbons.<\/p><\/li><li data-section-id=\"5w8djc\" data-start=\"4545\" data-end=\"4603\"><p data-start=\"4548\" data-end=\"4603\">Add extra virgin olive oil + lemon + a pinch of salt.<\/p><\/li><li data-section-id=\"jqnrzf\" data-start=\"4604\" data-end=\"4670\"><p data-start=\"4607\" data-end=\"4670\">Massage with your hands until it softens and reduces in volume.<\/p><\/li><\/ol><p data-start=\"4672\" data-end=\"4741\">It becomes more tender, less bitter, and\u2014often\u2014much easier to digest.<\/p><h2 data-start=\"2259\" data-end=\"2315\">How to make it work in your week (4 repeatable ideas)<\/h2><ul data-start=\"2317\" data-end=\"2711\"><li data-start=\"2317\" data-end=\"2424\"><p data-start=\"2319\" data-end=\"2424\"><strong data-start=\"2319\" data-end=\"2336\">Base salad:<\/strong> massaged kale + tomato\/cucumber + olives + EVOO + lemon + a handful of seeds or nuts.<\/p><\/li><li data-start=\"2425\" data-end=\"2521\"><p data-start=\"2427\" data-end=\"2521\"><strong data-start=\"2427\" data-end=\"2443\">Quick saut\u00e9:<\/strong> garlic\/olive oil + kale + chickpeas or white beans + smoked paprika.<\/p><\/li><li data-start=\"2522\" data-end=\"2628\"><p data-start=\"2524\" data-end=\"2628\"><strong data-start=\"2524\" data-end=\"2542\">Eggs + greens:<\/strong> omelet or scramble with saut\u00e9ed kale (great when dinner vegetables feel hard).<\/p><\/li><li data-start=\"2629\" data-end=\"2711\"><p data-start=\"2631\" data-end=\"2711\"><strong data-start=\"2631\" data-end=\"2645\">Kale soup:<\/strong> warm, soft, and usually the easiest format for sensitive digestion.<\/p><\/li><\/ul><h2 data-start=\"2718\" data-end=\"2744\">Kale soup (base recipe)<\/h2><h3 data-start=\"2746\" data-end=\"2776\">Ingredients (2\u20133 servings)<\/h3><ul data-start=\"2777\" data-end=\"2957\"><li data-start=\"2777\" data-end=\"2796\"><p data-start=\"2779\" data-end=\"2796\">1 onion or leek<\/p><\/li><li data-start=\"2797\" data-end=\"2852\"><p data-start=\"2799\" data-end=\"2852\">1\u20132 small potatoes (or sweet potato, if you prefer)<\/p><\/li><li data-start=\"2853\" data-end=\"2894\"><p data-start=\"2855\" data-end=\"2894\">2\u20133 handfuls of kale (no tough stems)<\/p><\/li><li data-start=\"2895\" data-end=\"2917\"><p data-start=\"2897\" data-end=\"2917\">EVOO, salt, pepper<\/p><\/li><li data-start=\"2918\" data-end=\"2957\"><p data-start=\"2920\" data-end=\"2957\">Optional: a little ginger or nutmeg<\/p><\/li><\/ul><h3 data-start=\"2959\" data-end=\"2968\">Steps<\/h3><ul data-start=\"2969\" data-end=\"3250\"><li data-start=\"2969\" data-end=\"3009\"><p data-start=\"2971\" data-end=\"3009\">Gently saut\u00e9 the onion\/leek in EVOO.<\/p><\/li><li data-start=\"3010\" data-end=\"3071\"><p data-start=\"3012\" data-end=\"3071\">Add diced potato + water or broth (just enough to cover).<\/p><\/li><li data-start=\"3072\" data-end=\"3137\"><p data-start=\"3074\" data-end=\"3137\">When the potato is almost done, add kale for 3\u20135 minutes.<\/p><\/li><li data-start=\"3138\" data-end=\"3177\"><p data-start=\"3140\" data-end=\"3177\">Blend and adjust texture\/seasoning.<\/p><\/li><\/ul><p data-start=\"3180\" data-end=\"3250\">To serve: EVOO on top and, if you like, pumpkin seeds or plain yogurt.<\/p><h2 data-section-id=\"4vb2b1\" data-start=\"5769\" data-end=\"5797\">When it\u2019s worth adjusting<\/h2><ul data-start=\"5799\" data-end=\"6199\"><li data-section-id=\"1yi1c3o\" data-start=\"5799\" data-end=\"5926\"><p data-start=\"5801\" data-end=\"5926\"><strong data-start=\"5801\" data-end=\"5826\">If you take warfarin:<\/strong> the goal is consistency with vitamin K (not \u201cavoid kale,\u201d but avoid big swings without guidance).<\/p><\/li><li data-section-id=\"1awdfgl\" data-start=\"5927\" data-end=\"6118\"><p data-start=\"5929\" data-end=\"6118\"><strong data-start=\"5929\" data-end=\"5959\">If you have hypothyroidism<\/strong> (especially while adjusting medication) <strong data-start=\"6000\" data-end=\"6048\">and you eat large amounts of raw kale daily:<\/strong> rotate your greens and lean toward gentle cooking if you\u2019re unsure.<\/p><\/li><li data-section-id=\"1rvrl5n\" data-start=\"6119\" data-end=\"6199\"><p data-start=\"6121\" data-end=\"6199\"><strong data-start=\"6121\" data-end=\"6151\">If digestion is sensitive:<\/strong> start cooked, keep portions small, and observe.<\/p><\/li><\/ul><h2 data-start=\"3703\" data-end=\"3716\">Conclusion<\/h2><p data-start=\"6216\" data-end=\"6391\">Kale doesn\u2019t need to be a \u201csuperfood.\u201d It works best as a useful piece inside a steady pattern: more real vegetables, more variety, and simple cooking you can actually repeat.<\/p><p data-start=\"6393\" data-end=\"6699\">If it suits you, it\u2019s an easy tool for nutrient density. If it doesn\u2019t, you often don\u2019t need to remove it\u2014you just need to change the format: <strong data-start=\"6535\" data-end=\"6587\">massaged, lightly saut\u00e9ed, or blended into soup.<\/strong> That\u2019s when it stops being \u201csomething I should eat\u201d and becomes a vegetable that genuinely fits into your week.<\/p><h2 data-start=\"0\" data-end=\"7\">FAQs<\/h2><h3 data-start=\"9\" data-end=\"42\">Is kale better raw or cooked?<\/h3><p data-start=\"43\" data-end=\"298\">It depends. Raw kale adds crunch and freshness, but gently cooked kale is often easier to digest and easier to keep in your routine. If vitamin C matters to you, short cooking methods (quick saut\u00e9 or brief steaming) usually preserve more than long boiling.<\/p><h3 data-start=\"300\" data-end=\"329\">Can I eat kale every day?<\/h3><p data-start=\"330\" data-end=\"522\">You can, but you don\u2019t need to. In a slow-medicine approach, it often works better to rotate leafy greens (kale, spinach, chard, arugula, lamb\u2019s lettuce, etc.) and keep overall variety steady.<\/p><h3 data-start=\"524\" data-end=\"559\">How do I reduce the bitterness?<\/h3><p data-start=\"560\" data-end=\"793\">Massaging kale with olive oil, lemon, and a pinch of salt makes it noticeably milder. Gentle cooking also helps. Pairing it with something sweet (sweet potato) or creamy (yogurt or tahini) can soften bitterness too.<\/p><h3 data-start=\"795\" data-end=\"833\">What if I take warfarin (Sintrom)?<\/h3><p data-start=\"834\" data-end=\"1007\">Kale isn\u2019t \u201cforbidden.\u201d What matters most is keeping vitamin K intake consistent and coordinating significant changes with the professional who monitors your treatment.<\/p><h3 data-start=\"1009\" data-end=\"1041\">What if it makes me bloated?<\/h3><p data-start=\"1042\" data-end=\"1233\">Start with soup or lightly saut\u00e9ed kale, keep portions small, and chew well. If your gut is sensitive, raw kale on a high-fibre day can be too much\u2014switching the format usually helps.<\/p><div style=\"border: 1px solid #e6e6e6; background: #fafafa; padding: 14px 16px; border-radius: 10px; margin: 18px 0; line-height: 1.5;\"><strong>This article is for informational purposes only and does not replace medical advice or personalised nutrition support.<\/strong><br \/>If you\u2019re at a point where you need clarity and structure, I can support you with a personalised consultation to adapt these guidelines to your needs.<\/div><div><h2>References<\/h2><div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"08d80b2b-36d3-4a90-b93a-7fb53a7a789b\" data-message-model-slug=\"gpt-5-2-thinking\"><div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\"><div class=\"markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling\"><ul data-start=\"0\" data-end=\"1633\"><li data-start=\"0\" data-end=\"253\"><p data-start=\"2\" data-end=\"253\">National Institutes of Health (NIH), Office of Dietary Supplements. <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin K \u2014 Fact Sheet for Health Professionals.<\/a> Bethesda (MD): NIH; Accessed 14 Feb 2026.\u00a0<\/p><\/li><li data-start=\"255\" data-end=\"508\"><p data-start=\"257\" data-end=\"508\">National Institutes of Health (NIH), Office of Dietary Supplements. <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Vitamin C \u2014 Fact Sheet for Health Professionals<\/a>. Bethesda (MD): NIH; Accessed 14 Feb 2026.\u00a0<\/p><\/li><li data-start=\"510\" data-end=\"780\"><p data-start=\"512\" data-end=\"780\">National Eye Institute (NEI), National Institutes of Health (NIH). <a href=\"https:\/\/www.nei.nih.gov\/eye-health-information\/clinical-trials\/age-related-eye-disease-studies-aredsareds2\" target=\"_blank\" rel=\"noopener\">Age-Related Eye Disease Study 2 (AREDS2).<\/a>Bethesda (MD): NIH; Accessed 14 Feb 2026.\u00a0<\/p><\/li><li data-start=\"782\" data-end=\"983\"><p data-start=\"784\" data-end=\"983\">Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration\u2014Neurodegenerative Disease. Nutrients. 2022;14(4):827. <a class=\"decorated-link\" href=\"https:\/\/doi.org\/10.3390\/nu14040827\" target=\"_new\" rel=\"noopener\" data-start=\"483\" data-end=\"543\">doi:10.3390\/nu14040827<\/a>.<\/p><\/li><li data-start=\"985\" data-end=\"1184\"><p data-start=\"987\" data-end=\"1184\">Bouranis JA, Beaver LM, Ho E. Metabolic Fate of Dietary Glucosinolates and Their Metabolites: A Role for the Microbiome. Front Nutr. 2021;8:748433. <a href=\"https:\/\/www.frontiersin.org\/journals\/nutrition\/articles\/10.3389\/fnut.2021.748433\/full\" target=\"_blank\" rel=\"noopener\">doi: https:\/\/doi.org\/10.3389\/fnut.2021.748433<\/a><\/p><\/li><li data-start=\"1186\" data-end=\"1431\"><p data-start=\"1188\" data-end=\"1431\">Sicong Zheng, et al; Unveiling the Effects of Cruciferous Vegetable Intake on Different Cancers: A Systematic Review and Dose\u2013Response Meta-analysis, <em>Nutrition Reviews<\/em>, Volume 83, Issue 5, May 2025, Pages 842\u2013858, <a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuae131\" target=\"_blank\" rel=\"noopener\" data-google-interstitial=\"false\">https:\/\/doi.org\/10.1093\/nutrit\/nuae131<\/a><\/p><\/li><li data-start=\"1433\" data-end=\"1633\"><p data-start=\"1435\" data-end=\"1633\">Guo X, Liu R, Fu Y, Zhang G, Li Q, et al. Effect of cruciferous vegetable intake on cancer: An umbrella review of meta-analysis<strong data-start=\"1477\" data-end=\"1570\">.<\/strong> Journal of Food Science, 2024. <a href=\"https:\/\/ift.onlinelibrary.wiley.com\/doi\/10.1111\/1750-3841.17300\" target=\"_blank\" rel=\"noopener\">doi: https:\/\/doi.org\/10.1111\/1750-3841.17300<\/a><\/p><\/li><\/ul><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Kale is a nutrient-dense leafy green\u2014useful when it fits your routine. Learn what it offers, how to prep it so it sits well, and four simple ways to make it work in your week (including an easy soup).<\/p>\n","protected":false},"author":4,"featured_media":1441,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[159,99],"tags":[36,102,114,174,116,113,112,115],"class_list":["post-1457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentos-funcionales-en","category-functional-foods","tag-alimentacion-saludable","tag-antioxidants","tag-cruciferous-vegetables","tag-healthy-eating-en","tag-healthy-greens","tag-kale-2","tag-plant-based-nutrition","tag-superfoods"],"_links":{"self":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts\/1457","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/comments?post=1457"}],"version-history":[{"count":37,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts\/1457\/revisions"}],"predecessor-version":[{"id":3741,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/posts\/1457\/revisions\/3741"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/media\/1441"}],"wp:attachment":[{"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/media?parent=1457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/categories?post=1457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elliehealthcoach.com\/en\/wp-json\/wp\/v2\/tags?post=1457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}