Kale

In the Netherlands, a traditional winter dish called "boerenkoolstamppot" is a mix of curly kale and mashed potatoes, sometimes with fried bacon, and served with rookworst ("smoked sausage").

 

In Northern Germany, there is a winter tradition known as "Kohlfahrt" ("kale trip"), where a group of people will go on a hike through the woods during the day before gathering at an inn or private residence where kale is served, usually with bacon and Kohlwurst ("kale sausage").  Kale is considered a Northern German staple and comfort food.

 

In Italy, cavolo nero kale is an ingredient of the Tuscan soup ribollita.

 

A traditional Portuguese soup, caldo verde, combines pureed potatoes, very finely sliced kale, olive oil and salt.  Additional ingredients can include broth and sliced, cooked spicy sausage.

 

In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects is synonymous with food. To be "off one's kail" is to feel too ill to eat.

 

In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon.  It is popular on Halloween, when it may be served with sausages.

 

In Sri Lanka, it is known as kola gova or ela gova. It is cultivated for edible use. A dish called 'kale mallung' is served almost everywhere in the island along with rice.

 

Kale is a source of the carotenoids, lutein and zeaxanthin (tables). As with broccoli and other cruciferous vegetables, kale contains glucosinolate compounds, such as glucoraphanin, which contributes to the formation of sulforaphane, a compound under preliminary research for its potential to affect human health beneficially.

 

Boiling kale decreases the level of glucosinate compounds, whereas steaming, microwaving or stir frying does not cause significant loss. Kale is high in oxalic acid, the levels of which can be reduced by cooking.

 

Kale contains high levels of polyphenols, such as ferulic acid, with levels varying due to environmental and genetic factors.

 

Kale originated in the eastern Mediterranean and Anatolia, where it was cultivated for food beginning by 2000 BCE at the latest. Curly-leaved varieties of cabbage already existed along with flat-leaved varieties in Greece in the 4th century BC. These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales.

Kale is an excellent source of vitamin K, vitamin A, and vitamin C. As a plant-based source of calcium, it is a favorable addition to vegetarian and vegan meal plans.  Kale also provides a good amount of potassium, along with trace amounts of manganese, copper, and some B vitamins.

 

Kale packs a huge nutritional punch. Comparable salad greens—like romaine, iceberg lettuce, and mesclun or spring mixes—don't provide the same level of nutrition as kale. The nutrients in kale can be beneficial to your health.

 

Assists in Healthy Weight Maintenance

Kale and other dark green vegetables provide great nutritional benefits for very few calories. The fiber and protein in kale can also help you to feel full and satisfied after eating. Studies show that diets higher in vegetables are associated with greater weight loss.

 

Promotes Better Heart Health

A large research review published in the journal Nutrients compared the health benefits of different vegetables. Kale was categorized with other cruciferous vegetables like broccoli and cauliflower. Study authors reported that, along with leafy greens, this category of veggies may provide the greatest cardiovascular health benefits.

 

Reduces Risk of Cancer

Kale is one of the cruciferous vegetables shown to have anti-cancer properties. Kale contains glucosinolates, which are compounds being researched for their potential ability to manage certain health conditions in humans, including certain types of cancer.

 

Improves Bone Health

Vitamin K is important for bone health, as well as for clotting blood.11 Vitamin K deficiency is associated with osteoporosis; studies have shown that supplementation has a positive effect on the bone health of postmenopausal women.

 

Aids in Cell Protection and Repair

Kale provides over 20% of your daily vitamin C needs in a one-cup serving. Vitamin C is a water-soluble vitamin that is important for boosting immunity, repairing cells, and slowing the aging process.

 

As an antioxidant, vitamin C is believed to prevent oxidative stress caused by exposure to free radicals. Experts recommend consuming antioxidants through foods such as fruits and vegetables, rather than taking an antioxidant supplement.

Vitamin K – blood thinning medication, calcium – kidney stones.

 

Allergies

Kale allergies are rare. Individuals with pollen-food allergy syndrome may have a reaction to kale, especially when it is consumed raw. If you suspect that you may be allergic to kale, speak to your doctor or allergist.

Adding kale to your diet may even help with other allergies. One study found that after eating kale for 12 weeks, 120 subjects with allergies to mites or house dust had fewer symptoms (such as nasal discharge) and reported an improvement in daily living.

 

Adverse Effects

If you take a blood thinner like warfarin, it is important to be consistent with your vitamin K intake. Since kale is high in vitamin K, working with your healthcare provider or a registered dietitian can make sure your intake is consistent from day to day.

Vitamins A,C,B6, E, folate, thiamin, riboflavin, pantothenic acid, manganese, Iron, calcium,, magnesium, potassium, phosphorus, antioxidant.