Why Kale is Good for You
Brassica oleracea, better known as kale, is a nutritious leafy vegetable that contains a plethora of nutrients and vitamins. Kale belongs to the Brassica family, of which includes Brussels sprouts, cabbage, and collards.
Four Types of Kale
 | Curly kale has ruffled leaves and a stalk, which is often dark green. Curly kale has a sharp taste and a hint of a bitter pepper taste. |
 | Ornamental kale contains beautiful leaves that can appear to be green, white, or purple. Its flavor is smooth and rich, bringing a pleasant flavor. |
 | Dinosaur kale, also known as Lacinato or Tuscan kale, contains blue-green leaves. Its flavor is sweet and surpasses Curly kale in having a delicate taste. |
 | Russian kale is one of the more popular kales in New Jersey due to its surprising sweet flavor. Its bright red-violet leaves make it more appealing. |
Kale can be found in the market annually, however it is in season from the middle of winter through the beginning of spring, typically having a sweeter taste and is widely available. When purchasing kale, look for firm, rich colored leaves and hardy stems. Kale should be kept in a cool environment since warm environments can cause the leaves to wilt and therefore decrease its flavor.
The Scientific Benefits of Kale
- Eating kale can prevent the development ofcancer such as breast cancer, bladder cancer, colon cancer, ovarian cancer, and prostate cancer.
- Kale has a greater amount of vitamin K than other vegetables. Vitamin K is responsible for regulating our body’s inflammatory process, which occurs when our immune system senses the foreign substance and attempts to eradicate it.
- Kale can provide cardiovascular support by lowering cholesterol. Cholesterol produces bile acids, which are substances that digest fat. Whenever we eat fatty foods, our liver converts our cholesterol into bile acids in order to serve their purpose in digesting fat, and then they are reabsorbed into our bloodstream. Kale helps lower cholesterol due to having bile acid sequestrants, which can bind bile acids in the digestive system, ultimately lowering our cholesterol levels.
- Kale vs. milk — it isn’t a direct comparison, but it’s worth noting that kale has 150 mg of calcium per 100 grams, while milk has 113 mg. According to the table on the right, kale has more protein, calcium, and iron than milk!
- One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange fruit has 113 percent of the daily C requirement.
Kale provides an abundant amount of vitamins. This chart above shows the nutrients that are found in one cup of kale after it is steamed for 5 minutes. Steaming the kale releases many more nutrients stored within this fibrous vegetable.
Easy Kale Recipies
Here are two simple and healthy kale recipes for you to try at home:
Kale Chips
Ingredients
- 1 Bunch of Kale
- 2 Tablespoons of Olive Oil
- 2 Garlic Cloves
- Salt and pepper
- Fresh Lemon Juice
Directions
Cooking Time: 15 minutes
- Tear the leaves off of 1 bunch of kale
- Place the leaves on a rimmed baking sheet with 2 tablespoons of olive oil
- Garnish the leaves with 2 crushed garlic cloves (or garlic powder) as well as salt and pepper (Fell free to add anything else such as grated cheese, etc.)
- Roast the baking sheet in the over at 425°F until the leaves are crisp (This should be about 15 minutes)
- Remember to flip over the leaves halfway through!
- Once out of the oven, squeeze fresh lemon juice on to the leaves and enjoy
Kale and Apple Salad
Ingredients
- 3 Tablespoons of Fresh Lemon Juice
- 2 Tablespoons Extra-Virgin Olive Oil
- Salt
- 1 Bunch of Kale, Stems Removed, Leaves Very Thinly Sliced
- 1/4 Cup of Dates
- 1 Honey Crisp Apple
- 1/4 Cup Slivered Almonds (toasted) or any other preferred nut of your choice
- 1 oz. of Pecorino Cheese, finely grated (1/4 Cup)
- Freshly ground Black Pepper
Directions
Cooking Time: 15-20 minutes
Inactive: 10 minutes
- Whisk the lemon juice, olive oil, and 1/4 tablespoon of salt together in a large bowl.
- Add the thinly sliced kale leaves and toss with wet ingredients in the bowl, let it stand for 10 minutes
- While the kale stands, cut the dates into thin slivers as well as the apple into thin matchsticks
- Add the apples, dates, almonds, and cheese with the kale
- Season with salt and pepper, and toss well.
Author
Mahmood Siddique
Board certified physician Mahmood I. Siddique, DO, FACP, FCCP, FAASM, takes a modern, holistic approach to caring for his patients at Sleep and Wellness Medical Associates in Hamilton, New Jersey. He believes medicine is most effective when it considers not just the patient’s symptoms, but the broader connections among their overall physical, emotional, and mental health and well-being.
