Kale cabbage, also known as borecole, is a green or purple sort of cabbage in which central leaves do not form a head. Kale is biologically close to wild cabbage than most of the domesticated forms. Kale comes in different varieties with low, intermediate, or high length of the stem. Leaves are also different in various sorts and their colors range from light green through green, dark green and violet-green to violet-brown. The name borecole most likely originates from the Dutch “boerenkool”, which means “farmers’ cabbage.” Until the end of the Middle Ages, kale was one of the most frequently grown green vegetables in all of Europe. Nowadays, kale is available in markets throughout the year.
Nutritional facts about kale
One serving size of raw kale weighs approximately 100 grams and contains roughly 50 calories. This food is low in saturated fat, and very low in cholesterol. It is also a good source of dietary fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus, and a very good source of vitamin A, vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese.
Only one such a portion of kale provides as much as 308% of recommended daily allowance (RDA) for vitamin A, 200% of RDA for vitamin A, 1021% of RDA for vitamin K, 14% of RDA for vitamin B6, 39% of RDA for manganese and about 14% of RDA for copper and potassium.
To get the most health benefits from kale, one should let it sit for a minimum of 5 minutes before cooking. It is also advisable to sprinkle it with lemon juice. Kale can also be served raw in sandwiches and refreshing salads.
Health benefits of kale cabbage
Kale cabbage provides more nutritional value for fewer calories than almost any other food around. Kale is especially healthy in three different aspects: as an antioxidant, as an anti-inflammatory nutrient and as a powerful anti-cancer food.
Antioxidant nutrients found in kale, carotenoids and flavonoids, can prevent dangerous oxidative stress and hazardous health effects of free radicals. Preventive benefits from kale intake are especially noticeable in cases of bladder cancer, breast cancer, colon cancer, ovarian cancer, and prostate cancer. While protecting the body from oxidative stress, kale lowers the risk of cataracts, atherosclerosis, and chronic obstructive pulmonary diseases.
Kale is a wealthy source of omega-3 fatty acids, famous for their anti-inflammatory benefits. Another potent anti-inflammatory nutrient, fount in astonishing amounts in kale, is vitamin K. All this makes kale a brilliant food for lowering the risk of chronic inflammation and associated health problems.
Glucosinolates from kale can be converted by the body into cancer preventive compounds. Cancer-related research have found that kale is the most effective in prevention of colon cancer and breast cancer, but risk of bladder cancer, prostate cancer, and ovarian cancer.
Another beneficial compound in kale is a particular phytonutrient, which lowers the levels of bad cholesterol and prevents the formation of fatty plaque within the blood vessels. This makes kale an excellent heart-friendly vegetable, able to lessen the risk of coronary heart diseases and stroke.