Waldorf Kale Salad

Waldorf Kale Salad

This anti-aging recipe nets you the amazing anti-aging effects of kale. Like many salads, Waldorf kale salad is full of healthy ingredients. However, kale is a real standout when it comes to adding nutrients that can help to ward off some of the more serious threats of aging, like cancer.

Kale is full of antioxidants that fend off increasingly aggressive free radicals that can invade your body as you age. These free radicals compromise your organs and cells, accelerating their decline. When you’re young, your body is better able to fight off the damage that occurs as a result of free radicals. However, as you get older, your body becomes less and less efficient at protecting against free radical damage and it’s only a matter of time before you start to show signs of your losing battle with these destructive substances.

Cancer is one such way your body can succumb to a free radical invasion. You can help to bolster your body as you age by adding kale to your diet. Kale is part of the cruciferous family of vegetables and has been linked to the prevention of breast cancer, prostate cancer, and ovarian cancer.

Kale’s cancer-fighting power comes from its high concentration of flavonoids and carotenoids. Kale is full of beta-carotene and lutein—two heavy-hitters when it comes to protection from oxidative stress. As for kale’s flavonoids, quercetin is high on the list as far as free-radical scavenging goes.

Kale’s antioxidants are also great for reducing inflammation in the body, which is another prominent marker for aging. In fact, many medical experts are now saying that inflammation is the symptom of aging and is responsible for most of the health problems we experience as we get older. This list of inflammation-triggered diseases includes arthritis, diabetes, and heart disease. Kale contains two important nutrients that can lower levels of inflammation: vitamin K and alpha linolenic acid, or ALA. Vitamin K is a key nutrient when it comes to regulating your body’s inflammatory processes. The vitamin can step in and shut down the inflammatory response when it is getting out of control. As for ALA, like all of the omega-3 fatty acids, it has been implicated in helping to reduce inflammation.

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Waldorf Kale Salad will keep in the fridge for four or five days.


Tang, L. et al., “Cruciferous Vegetable Intake and Cancer Prevention: Role of Nutrigenetics,” Cancer Prevention Research 2009; 2(4): 298-300.

Hassan, A. et al., “An α-linolenic acid-rich formula reduces oxidative stress and inflammation by regulating NF-κB in rats with TNBS-induced colitis,” The Journal of Nutrition 2010; 140(10): 1714-21.