Healthy Food Database

Kale

A member of the cabbage family, kale is native to the UK and Eastern Mediterranean countries. There are many varieties of both curly and smooth leaved kale. Kale has is a hardy plant and is grown in the most unforgiving climates. For a plant to survive, it must produce enough antioxidants to protect itself from both predators and the environment and it's these antioxidants that help to protect us.
In a nutshell, here are just a few reasons why we should all be eating more kale
It contains isothioctanates which reduce the risk of developing cancer. Specifically bladder, breast, colon, ovarian and prostate.

Steamed, it is particularly good for binding together bile acids in the digestive tract to lower LDL cholesterol.

Isothioctanates in kale also act to detoxify the body.

Plant chemicals and nutrients in kale have both antioxidant and anti-inflammatory benefits. They prevent cells aging and reduce inflammation which otherwise could lead to arthritis and other inflammatory disease.

It's also a very good source of fibre, vitamin B6, and potassium, and bone-healthy copper and calcium.

Category: Vegetable

In Season: Autumn Winter

To Buy:

Look for kale with the other green leafy vegetables at the greengrocer. It has tougher leaves than spinach and strong pale green stalks. Avoid leaves that are shriveled, wilted, or been damages by insects. Choose smaller bunches as they will be more tender than the large coarse leaves.

To Store:

The longer you store kale, the stronger its flavour becomes. Use within a day or two of purchase to ensure peak freshness. Wrap unwashed kale in damp paper towels in a plastic bag and store in the vegetable crisper.

Tips & Tricks:

Kale is a good source of iron, but because iron is hard to absorb from a plant source it should be eaten with a Vitamin C rich food ie tomatoes, lemon, capsicum.

Cooking Tips:

Because kale is a tougher, more fibrous plant than spinach it takes slightly longer to cook. Trim the stalks as they can taste quite unpleasant. Kale can be boiled, cooked in stock, steamed or added to stir-fries.

Find recipes with Kale

Nutrition per 1 Cup:

Weight (grams):

137

Carbohydrates, g:

1.5

Protein (g):

4.4

Saturated Fat, g :

0.0

Vitamin A:

Niacin (B3):

Vitamin K:

Folic Acid:

Magnesium:

Amines:

No information available

Glutamates:

n/a

Energy (kJ):

152

Fibre, g:

Fat (g):

0.4

Monosaturated Fat , g:

0.0

Vitamin B2:

Vitamin C:

Calcium:

Potassium:

Antioxidants:

Salicylates:

Safe/negligible amount

Benefits the Following Health Conditions:*

Arthritis

Heart Disease

Inflammation

Premature Aging

Cold and Flus

High Blood Cholesterol

Malnutrition

Detoxifying

Eye Problems

Immune Deficiencies

Osteoporosis

Find recipes with Kale

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.