Kale has become so hot and popular that even CNN Health did a special on it!
Kale, a dark green, leafy vegetable in the cabbage family, is all the rage these days. Is it the gorgeous frilly leaves? The stellar nutritional profile? Its versatility in the kitchen? Check “all of the above.” Then start getting to know this star-quality veggie.
Powerful Health Benefits
Kale is an excellent source of vitamins A, C, and K. It provides healthy doses of calcium, copper, iron, manganese, and potassium, too. But its real claim to fame is its array of phytochemicals. Phytochemicals give plants their unique colors, flavors, and odors, and they bring powerful health benefits. Here are a few that are found in kale.
Lutein and Zeaxanthin for Healthy Eyes
Lutein and zeaxanthin are antioxidants in the carotenoid family. They help prevent eye diseases such as cataracts and age-related macular degeneration, a leading cause of blindness. According to the American Institute for Cancer Research, these compounds may help ward off cancer and boost immunity, too.
A cup of cooked kale provides 24 milligrams of lutein and zeaxanthin. That’s twice the daily amount shown to have benefits in medical studies.
Glucosinolates to Fight Cancer
Kale is a rich source of sulfur-containing compounds called glucosinolates. These antioxidants help block cancer-causing substances. They also slow down hormones involved in cancer and prevent the growth of tumors. One cup of raw, chopped kale has a healthy 89 milligrams of glucosinolates.
Isothiocyanates seem to work in several ways to ward off cancer. Research shows they detoxify substances that trigger cancer, protect cells from damage, and slow cancer growth. Like other members of the cabbage family, kale is especially rich in isothiocyanates. How well these compounds can prevent cancer in humans is still being studied.
You may find several varieties of kale in the grocery store and farmer’s market, and they’re all equally nutritious. Green kale has frilly leaves and a sweet flavor. Dino kale is also known as Tuscan, lacinato, and black kale. It has narrow, textured leaves and a delicate flavor. Red kale has sturdy leaves and a slightly peppery taste.
