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Kale – The Forgotten Veggie

Posted June 5, 2008 at 04:00 PM by Kathleen Blanchard

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I don’t know enough people who go out of their way to eat kale, yet it’s an excellent source of Vitamin A and C.  Kale is a good source of fiber and protein, and contains the following:
Manganese
Copper
Tryptophan
Calcium
Vitamin E
B6 and B1, and B3 (niacin)
Omega 3’s
Protein
Folate
Phosphorus
Vitamin K

One cup of kale yields 36 calories.  Kale contains glucosinolates, naturally occurring amino acids derived from plants, and it is genetically similar to spring greens and collards.  Studies have proven that glucosinolates are protective against breast, ovarian, lung and stomach cancer by boosting the production of detoxifying liver enzymes.  Kale is a wonderful vegetable to consume in the springtime.  Kale has been around for about two thousand years, and is one of the easiest vegetables to grow. 

The leaves are a bit tough, making it less popular for salads, but many recipes include kale in a hefty bowl of other fresh greens.  It’ excellent roasted with olive oil and sea salt, added to soups, sautéed or stir fried.  Roasting takes about five minutes, and it is a great addition to a veggie pizza when steamed.  Kale is available from the middle of winter to the beginning of spring, making it easy to grow during light frost.  It’s sweetest during it’s growing season, but is available year round. 

Who should Avoid Kale?

Kale contains oxalate compounds, which can crystallize and cause health problems.  People with untreated gallbladder or kidney problems may want to avoid eating kale. Some evidence shows that kale might interfere with thyroid function, but it should pose no problems for anyone receiving successful thyroid treatment.
Check out this recipe for smothered mushrooms and kale from Rachael Ray.

Kathleen Blachard is a Registered Nurse.  Visit her blog for health updates and information.

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Tags: amino acids, blanchard, glucosinolates, greens, kale, nutritional value of kale, seasonal, the forgotten veggie, vegetables

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