Kale is a potent nutrient-dense superfood that’s taking the health world by storm. Let's dive into what makes kale so special.
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| Kale (Brassica oleracea) has many benefits |
What is Kale?
Kale, known scientifically as Brassica oleracea, is a nutrient-rich leafy green vegetable. It is known for its hardiness and health benefits. And it is characterized by its curly or straight leaves, with colors of deep green to purple. It is also known for its resistance to cold weather in farming.
Kale is a cultivar of the Brassica oleracea species, part of the Brassicaceae family, which includes cabbages, broccoli, and Brussels sprouts.
Kale leaves typically have a slight peppery flavor and chewy texture.
Kale is typically farmed as an annual, but it can also be
biennial. It is often harvested in the autumn and winter. Its flavor will often improve after a frost.
This makes it ideal for cooler farming climates.
Kale is known to survive temperatures down to -15 °C. or 5 °F.
Kale is farmed in fertile, drained soils. Kale can grow to heights of three feet or one meter depending on the variety. It typically needs full sunlight for full nutrient development.
Varieties of Kale
Kale comes in several varieties, each with unique
characteristics:
Curly Kale: This is the most common type, known for its ruffled
leaves and vibrant green color.
Lacinato or Dinosaur Kale: This is known for flatter, darker
leaves and slightly sweeter taste.
Red Russian Kale: This has tender leaves with
purple veins and a milder flavor
Growing Locations
United States: Kale-producing states include California, Arizona, and Florida, which provide the warm climate necessary for year-round cultivation.
Europe: Kale has a long history in countries like Italy, Spain, and the United Kingdom, where it has been cultivated for centuries and has adapted to various climates.
Mediterranean Region: This region is where kale originally derived from wild cabbage. Kale has thrived in Mediterranean climates due to mild winters and cool summers.
Asia: Countries such as China, India, and Japan also grow kale, incorporating it into local cuisines and cultures.
Nutritional Benefits of Kale
Kale is renowned as a superfood due to its high nutritional
content. It is an excellent source of vitamins A, C, and K, as well as
essential minerals like calcium and iron
Just one cup of raw kale can provide significant dietary
value. This includes significant fiber content and low calories, making it
beneficial for weight management and digestive health
Kale has been farmed for centuries, at least in the Mediterranean and western Asia, where it was a staple of ancient diets. The superfood regained popularity in the U.S. over the past few decades.
Kale Health Benefits
Antioxidants
Packed with antioxidants, kale helps combat free radicals in the body, reducing oxidative stress and preventing cellular damage.
Good Cholesterol
Kale supports heart health by aiding in cholesterol management, keeping your cardiovascular system in top shape.
Gut Health
With its high dietary fiber content, kale aids in digestion and promotes a healthy gut, making you feel great from the inside out.
Weight Balance
Kale is a low-calorie, nutrient-dense food that can help those looking to manage their weight without sacrificing nutrition.
Anti-inflammatory
The anti-inflammatory properties of kale can help reduce chronic inflammation in the body, promoting overall health.
Bone Health
Regularly consuming kale may positively impact bone density, thanks to its high Vitamin K content.
Eye Health
Kale is rich in lutein and zeaxanthin, antioxidants that are essential for eye health and may help prevent age-related macular degeneration.
Research on Kale
Many studies have supported kale's levels of antioxidants, eye health nutrients, and anticancer benefits.
A 2018 study from The Ohio State University, have found that kale can help prevent bladder cancer, along with other forms of cancer.
A 2023 study from Canada's University of Alberta, found that kale helped protect the brain and nervous system. It also helped the body scavenge for free radicals, helping to prevent many conditions.
Does Kale Cause Thyroid Problems?
Studies have also confirmed that the assumption that kale can cause thyroid issues or goiters is based on an incorrect premise.
The animal study in question would require that a human would have to eat up to 17 pounds of kale a day. This is virtually impossible for a human.
A 2024 review of research from the Jagiellonian University Medical College in Poland analyzed 123 studies.
These studies tested for any negative effects of kale on thyroid function.
The researchers concluded that eating kale does not pose a health threat with regards to thyroid function.
They found that including kale and other cruciferous foods to our diet is healthy, along with a well-rounded diet that also includes iodine.
How to prepare Kale
Kale can be consumed both raw and cooked. It is versatile enough to be used in salads, soups, smoothies, and even as chips.
You can cook kale by steaming, sautéing, and roasting it.
Note that you can massage raw kale leaves to decrease any bitterness
Incorporating kale into your diet can provide you with a variety of health benefits. Start by adding it to salads, smoothies, or as a side dish. Your body will thank you!
Scientific Research
Abbaoui B, Lucas CR, Riedl KM, Clinton SK, Mortazavi A. Cruciferous Vegetables, Isothiocyanates, and Bladder Cancer Prevention. Mol Nutr Food Res. 2018 Sep;62(18):e1800079. doi: 10.1002/mnfr.201800079.
Sikorska-Zimny K, Beneduce L. The Metabolism of Glucosinolates by Gut Microbiota. Nutrients. 2021 Aug 10;13(8):2750. doi: 10.3390/nu13082750.
Šamec D, Urlić B, Salopek-Sondi B. Kale (Brassica oleracea var. acephala) as a superfood: Review of the scientific evidence behind the statement. Crit Rev Food Sci Nutr. 2019;59(15):2411-2422. doi: 10.1080/10408398.2018.1454400.
Bowen-Forbes C, Armstrong E, Moses A, Fahlman R, Koosha H, Yager JY. Broccoli, Kale, and Radish Sprouts: Key Phytochemical Constituents and DPPH Free Radical Scavenging Activity. Molecules. 2023 May 23;28(11):4266. doi: 10.3390/molecules28114266.
Chang J, Wang M, Jian Y, Zhang F, Zhu J, Wang Q, Sun B. Health-promoting phytochemicals and antioxidant capacity in different organs from six varieties of Chinese kale. Sci Rep. 2019 Dec 30;9(1):20344. doi: 10.1038/s41598-019-56671-w.
Kapusta-Duch J, Kopeć A, Piatkowska E, Borczak B, Leszczyńska T. The beneficial effects of Brassica vegetables on human health. Rocz Panstw Zakl Hig. 2012;63(4):389-95.
Galanty A, Grudzińska M, Paździora W, Służały P, Paśko P. Do Brassica Vegetables Affect Thyroid Function?-A Comprehensive Systematic Review. Int J Mol Sci. 2024 Apr 3;25(7):3988. doi: 10.3390/ijms25073988.