About Kale
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage,
collards and Brussels sprouts that have gained recent widespread attention due to their health promoting,
sulfur-containing phytonutrients.
Kale is a great food if you're looking to protect your health and enjoy a delicious food at the same time. It's the
organosulfur compounds in this food that have been main subject of phytonutrient research, and these include
the glucosinolates and the methyl cysteine sulfoxides. Although there are over 100 different glucosinolates in
plants, only 10-15 are present in kale and other Brassicas. Yet these 10-15 glucosinolates appear able to
lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers.
For about 20 years, we've known that many phytonutrients work as antioxidants to disarm free radicals before
they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Now, new research
is revealing that phytonutrients in crucifers, such as kale, work at a much deeper level. These compounds
actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process
through which our bodies eliminate harmful compounds.
The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which gene response
elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its
own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our
cells' ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why
cruciferous vegetables appear to significantly lower our risk of cancer.
Recent studies show that those eating the most cruciferous vegetables have a much lower risk of prostate,
colorectal and lung cancer-even whencompared to those who regularly eat other vegetables.
In addition to its unique organosulfur compounds, kale is well known for its carotenoids, especially lutein and
zeaxanthin. These carotenoids act like sunglass filters and prevent damage to the eyes from excessive
exposure to ultraviolet light. Studies have shown the protective effect of these nutrients against the risk of
cataracts, where increased eye cloudiness leads to blurred vision. In one study, people who had a diet history
of eating lutein-rich foods like kale had a 50% lower risk for new cataracts.
Kale also emerged from our food ranking system as an excellent source of traditional nutrients, including
vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper,
vitamin B6, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a health
superstar!
Kale is also very good source of calcium. Calcium is one of the nutrients needed to make healthy bones, and
dairy products are a heavily promoted source of this nutrient. But unlike dairy products, kale is not a highly
allergenic food, nor does it contain any saturated fat-plus, a cup of kale supplies 93.6 mg of calcium (9.4% of
the daily value for this mineral) for only 36.4 calories. In contrast, a cup of 2% cow's milk provides 296.7 mg of
calcium, but the cost is high: 121.2 calories and 14.6% of the day's suggested limit on saturated fat.
A Few Quick Serving Ideas:
Healthy sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
Combine chopped kale, pine nuts and feta cheese with whole grain pasta drizzled with olive oil.
The taste and texture of steamed kale makes it a wonderful topping for homemade pizzas.