A member of the Brassica family, kale has become incredibly popular, and has found its way into fridges and gardens everywhere. This current darling of the cruciferous vegetables comes in multiple varieties, including Lacinato (also known as “Dinosaur” kale, with long, dark green leaves), the curly green variety seen most often in grocery stores, and Russian Red, to name a few. Though some may taste more sweet or bitter, all varieties of this hardy winter vegetable are bursting with beneficial phytochemicals and nutrition. Kale is a great source of fiber, protein, vitamin A, C and K, and with its high antioxidant content, has been shown to aid in anti-cancer activity and help lower cholesterol. Source
Kale for Anti-Cancer Properties
Kale’s carotenoids and flavanoids, high in abundance, have been found to help prevent oxidative stress and associated health problems. A study conducted by the Department of Human Nutrition found that the presence of these antioxidants in Brassica vegetables like kale help fight free radicals and reduce the risk of certain cancers. (Source)
Kale for Calcium
When it comes to nutrients, kale stacks up impressively as a highly bioavailable source of calcium. One study examined calcium absorption in women who consumed kale, finding the calcium in kale to have excellent absorbability, especially when compared to spinach. (Source)
Kale for Reducing Cholesterol
Kale also offers cholesterol-reducing benefits, with its unique ability to bind to bile acids produced by the liver, acids which the liver makes from cholesterol to digest and absorb fat in the body. When kale binds to the bile acids, the liver has to replace them with existing cholesterol, thus lowering the overall level of cholesterol. (Source) One study conducted with hypercholesterolemic men showed regular kale juice consumption to increase HDL and lower LDL cholesterol levels in the subjects significantly, thus showing the potential of regular kale consumption as a way to reduce the risks of coronary artery disease in patients with hypercholesterolemia. (Source)
Kale for Antioxidants
Kale and other vegetables contain high amounts of antioxidants, including vitamins, carotenoids, anthocyanins, folate and phenolic compounds. These antioxidants work to combat illness-causing oxidative stress. Because of this high antioxidant activity, regular consumption of Brassicavegetables reduces the risk of cancer as well as chronic and degenerative diseases. (Source) Several studies have tested and compared the antioxidant activity of different Brassicavegetables, and have found kale (as well as broccoli) to have the highest antioxidant activity out of all Brassicastested. In one study, curly kale had 10 times the antioxidant activity of cauliflower and white cabbage. (Source)
NUTRITIONAL PROFILE
1 cup (67g) kale, raw
Calories: 30
Total Fat: 0g
Omega-3 Fatty Acids: 121mg
Omega-6 Fatty Acids: 92.4mg
Cholesterol: 0mg
Total Carbohydrate: 7g
Dietary Fiber: 1g
Protein: 2g
Vitamin A: 206% Daily Value
Vitamin C: 134%
Vitamin K: 684%
Thiamin: 5%
Riboflavin: 5%
Niacin: 3%
Calcium: 9%
Magnesium: 6%
Potassium: 9%
Iron: 6%
Manganese: 27%