Kale Health Benefits, Risks & Tips

A member of the cabbage family, kale looks like collards but with curly leaves. It is a hardy autumn vegetable that grows best in a cool climate, and exposure to frost actually improves its flavor. Although the types of kale that form leafy red, yellow, and purple heads are used more often for decorative purposes (both in the garden and on the table) than as a food, all varieties are edible and highly nutritious.

QUICK TIP:

Don’t throw out tough leaves

If the leaves of cooking greens are tough and fibrous, remove the stem, roll the leaves up like a cigar and sliver them for quick cooking.

Kale and other dark leafy greens, such as collard greens, mustard greens, and Swiss chard, are excellent sources of vitamin C and beta-carotene, which the human body converts to vitamin A: In fact, a 1-cup serving of cooked kale contains almost a day’s supply of vitamin A and well over 50 percent of the daily requirement of vitamin C. Other nutrients found in a cup of kale include 20 mcg (micrograms) of folate, 100 mg of calcium, 1 mg of iron, and 310 mg of potassium. It also provides more than 1 g of fiber and has only 50 calories.

Health Benefits

Prevents heart disease.
Kale and other cooking greens are rich in vitamin C that may help lower the levels of “bad” LDL cholesterol, which in turn can reduce the risk of heart disease. The high amounts of potassium can help lower high blood pressure, which also aids in heart health.

Fights cancer.
Bioflavonoids, carotenoids, and other cancer-fighting compounds are abundant in cooking greens. They also contain indoles, compounds that can lessen the cancer-causing potential of estrogen and induce production of enzymes that protect against disease.

Promotes bone health.
Most dark leafy greens are rich in calcium and magnesium, which are important minerals for strong bones.

Prevents macular degeneration.
Kale and other dark green leafy vegetables contain lutein, which helps protect your vision against macular degeneration and cataracts.

Aids in weight loss.
Kale is low in calories but is very filling, making it an ideal, highly nutritious food for anyone who is weight conscious.

Health Risks

Causes bloating and flatulence.
Like other vegetables in the cabbage family, kale and similar cooking greens may cause gas.

Eating Tips
• Add some raw slivered curly kale to salads.
• Braise chopped mustard greens with plenty of chopped garlic.
• Layer chopped cooked chard in lasagna.

Buying Tips
• Look for leaves that have crisp edges and a deep color.
• Avoid wilted, yellow leaves.

Storing Tips
• Place in the refrigerator rinsed and slightly damp in a paper towel and in a plastic bag.
• Use within 3 to 5 days.