Kale, a leafy green from the Brassica oleracea family, has become a nutritional superstar. It's a superfood with various vitamins, minerals, and bioactive compounds. When I was growing up in the 70s and 80s, kale was the decorative green at the salad bar, but not something you'd actually eat. I'm so glad times have changed, and now kale can be enjoyed with all its health benefits. This article will look at the benefits of kale, different types of kale, their nutrition, and the recipes to add more kale to your meal plans.
Types of Kale
Kale comes in several forms, each with its own characteristics:
- Curly Kale (Scots Kale): Bright green, ruffled leaves and fibrous stems, pungent flavor, used in salads and smoothies.
- Lacinato Kale (Dinosaur or Tuscan Kale): Dark blue-green, elongated leaves with a wrinkled texture, slightly sweeter and more delicate flavor, raw and cooked.
- Red Russian Kale: Flat, fringed leaves with reddish-purple veins, mildly sweet flavor, used in salads and garnishes.
- Redbor Kale: Deep red to purple curly leaves, ornamental and edible, add color and texture to dishes.
- Siberian Kale: Large, gray-green leaves, hardy, cold tolerant, mild flavor, used in salads and stir-fries.
Nutrition
Kale is super nutrient-dense. This means that the amount and levels of vitamins, minerals, and bioactive compounds are high relative to calories, which are low. 100g of raw kale contains:
- Calories: 50
- Protein: 3.3g
- Carbohydrates: 9g
- Fiber: 2g
- Fat: 1g
- Vitamin A: 308% of RDA
- Vitamin C: 200% of RDA
- Vitamin K: 1021% of RDA
- Calcium: 150mg
- Iron: 1.5mg
- Potassium: 491mg
These numbers show kale is a good source of essential vitamins and minerals for overall health.
Health Benefits
Antioxidants
Kale is packed with antioxidants like vitamin C, beta-carotene, lutein, and zeaxanthin, which help combat oxidative stress and inflammation. These antioxidants neutralize free radicals, which protects cells from oxidative damage and reduces the risk of chronic diseases.
Cardiovascular Health:
Eating kale regularly may benefit heart health. The fiber in kale binds to bile acids in the digestive system and reduces cholesterol levels. A study found that eating 14g of kale powder daily for 8 weeks reduced LDL (bad) cholesterol and increased HDL (good) cholesterol. Another study published in the Journal of Human Hypertension found that consuming kale juice daily for 12 weeks improved coronary artery disease risk factors in men with hypercholesterolemia.
Bone Health
Kale’s high vitamin K1 is important for bone health as it involves bone mineralization and blood clotting. The highest source of Vitamin K2 in food is natto, a fermented soybean. Adequate vitamin K intake reduces the risk of fractures. Check out this natto and kale recipe with high amounts of vitamins K1 and K2.
Eye Health
The carotenoids lutein and zeaxanthin in kale are for eye health. They accumulate in the retina, protect against oxidative damage, and reduce the risk of age-related macular degeneration and cataracts.
Anti-Cancer Properties
Kale has glucosinolates, which, when broken down, form compounds like sulforaphane. Sulforaphane has been studied for its ability to inhibit cancer cell growth. Research shows sulforaphane may help protect against certain types of cancer, including colon cancer.
Anti-Inflammatory Effects
The omega-3s, antioxidants, and phytochemicals in kale give it anti-inflammatory properties, which may help reduce chronic inflammation associated with various health conditions.
Anti-Diabetic Properties
Studies show that the flavonoids in foods, including kale, have anti-diabetic effects. When kale is eaten, flavonoids and fiber help regulate blood sugar levels. In addition, kale has compounds like alpha-lipoic acid, an antioxidant that has been shown to improve insulin sensitivity and reduce oxidative stress associated with diabetes.
Weight Management
Kale is low in calories, high in water content, and high in fiber, and it makes you feel full, which can help with weight management by reducing overall calorie intake.
Add Kale to Your Diet
Kale is easy to add to many dishes or can be the star ingredient. Check out these delicious and healthy kale-focused recipes.
In summary, numerous studies have been conducted on the health benefits of kale on heart health, weight management, stopping free radicals, and improving insulin sensitivity. If you don't like the taste of kale. Start small and know that repeated exposure to a particular food can help you to acquire a taste for it. While you may never love kale (hopefully you will), you can likely learn to like it and appreciate all the health benefits in your body.
