Why Kale Is Good For Your Health (Start Eating It Today)

Kale is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is considered to be like cabbage.


Kales can be classified by leaf type:

• Curly-leaved (Scots Kale)
• Plain-leaved
• Rape kale
• Leaf and spear (a cross between curly-leaved and plain-leaved kale)
• Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur kale)

Because kale can grow well into winter, one variety of Rape Kale is called Hungry Gap, named after the period in winter in traditional agriculture when little else could be harvested.

An extra-tall variety is known as Jersey kale or cow cabbage.Kale freezes well and tastes sweeter and more flavourful after being exposed to a frost.

Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanuts, soy sauce-roasted almonds, red capsicum flakes, or a sesame-based dressing. When combined with oils or lemon juice, kale's flavor is noticeably reduced.

When baked or dehydrated, kale takes on a consistency similar to that of a potato chip. Curly kale varieties are usually preferred for chips. The chips can be seasoned with salt or other spices.

Nutritional value

Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.



Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.

Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.

Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties.

Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.^[6] Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.^[7]
Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.^[8] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.^[9][10] Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat. Steaming significantly increases these bile acid binding properties.^[11]