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Kale nutrition facts

Kale is one of the highly nutritious green leafy vegetable, widely cultivated across Europe, Japan and the United States. This “frilly “, loose leafy green is several times rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zeaxanthin and beta carotene, and vitamins than found in any other green leafy vegetables.

This leafy plant belong to the “cabbage” (brassica) family, has similar in growth and appearance to collard greens. Botanically, it is named as Brassica oleracea (acephala group) and closely related to broccoli, cauliflower, Brussels sprouts etc.

Plain leaf kale,  (Photo courtesy by Gatohoser)	Curley leaf variety

Kale is annual plant; flourishes well in rich organic soil and prefer cooler climate and light frost conditions. The “rosette” leaves are curly and succulent, and feature dark green to blue-green in color depending on the cultivar type.  Kale is grown mainly for autumn and winter harvest, because cold improves its sweet taste quality.

Some of the important species grown around the globe are common (or Scotch), Red Russian, Blue curled, Winterbor cultivars.

Health benefits of Kale

• Versatile, sweet Kale is widely recognized as an incredibly nutritious vegetable for its low fat, no cholesterol and powerful anti-oxidant properties.

• Kale, like other members of the brassica family, contains health promoting phytochemicals, sulforaphane and indole-3-carbinol that are appears to protect against prostate and colon cancers.

• Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol has been found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating "Interferon-Gamma" receptors.

• Kale is very rich source of ß-carotene, lutein and zeaxanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta carotene is converted to vitamin A in the body.

• Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offers protection against "age related macular degeneration disease" (ARMD) in the elderly.

• It is very rich in vitamin A, 100 g leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is also essential for vision. Foods rich in this vitamin offer protection against lung and oral cavity cancers.

• It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

• This leafy vegetable is notably good in many B-complex group of vitamins such as niacin, vit.B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.

• It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase.Iron is required for cellular oxidation and red blood cell formation.

Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron deficiency anaemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.

Selection and storage

Kale is available at its best during winter months from November till march. Exposure of crop to light frost in fact enhances its eating quality. While harvesting, either the individual lower leaves may be picked progressively as the main stem elongates or the whole plant is cut at the stem and packed in bundles.  In the store, buy fresh greeny leaves featuring crispy, crunchy, brilliant dark blue-green color.

Kale, like chard, is extremely perishable leafy vegetable, so should be used quickly once harvested.  If at all to be stored in the refrigerator, set temperature below 35 degree F and high humidity level to maintain their vitality.

Preparation and serving methods

As in spinach, kale leaves should be washed thoroughly in clean running water and swished in saline water for about 10-15 minutes in order to remove soil, dirt and any insecticide residues.

Just before cooking, remove tough stems and separate wilted leaves from healthy ones.

Here are some serving tips:

• Fresh young crispy kale can be used raw in salads. 
• Mature leaves and stalks are typically cooked or sautéed.
• The leaves also used in the variety of traditional kale recipes with potatoes, poultry and meat.
• In Japan, fresh kale juice is quite popular.

Safety profile

Because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food since it increases the vitamin K concentration in the blood which is what the drugs are attempting to lower. This effectively raises the effective dose of the drug and causes toxicity. (Medical disclaimer)

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