The Nutritional Benefits of Kale

Kale is a leafy, green vegetable that belongs to the same family of plants as brussel sprouts and cabbage. The health benefits found in kale and its cruciferous cousins are becoming more widely known and appreciated. Kale is rich in phytochemicals especially the sulpher containing compounds that are understood to have a wide variety of health benefits, most notably in the area of cancer prevention.

Kale is available in markets in the United States all year. But because it is a cool weather crop it grows best in the winter months in warm climate zones and in early spring in cold climate zones. At these times kale will have the best and sweetest flavor.

Kale is loaded with vitamins and minerals and is especially high in vitamin K, vitamin A, vitamin C and manganese. In addition it has plenty of copper, calcium, vitamin B6, potassium, iron, magnesium, vitamin E, omega 3 fatty acids and most of the other B vitamins. It is also high in dietary fiber.

Phytonutrients (or phytochemicals as they are also called) work as antioxidants to destroy free radicals in the body and prevent damage to the DNA and cells. Recent research shows that phytonutrients such those found in kale, work at a deeper level too. These compounds signal our genes to increase production of the enzymes used in the detoxification process. Dozens of detoxification enzymes work together to protect the body and clear out free radicals and carcinogens. In this way cruciferous veggies help to lower the risk of cancer.

Kale is also high in carotenoids which prevent damage to the eyes from too much exposure to ultraviolet light. Eating food with high levels of carotenoids can reduce the risk of cataracts by up to 50 percent.

Kale is a great source of vitamin C which is the primary water-soluble antioxidant in the body. As stated previously, antioxidants destroy free radicals and prevent damage both inside and outside of cells. The results of free radical damage are cancer, many inflammatory diseases such as asthma, osteoarthritis, and rheumatoid arthritis and plaque formations in arteries that may block blood flow and lead to a heart attack or stroke. Vitamin C is also important for a strong immune system, helping to prevent colds and infections.

Kale is a very good source of calcium. The human body is designed to absorb calcium most easily from green leafy vegetables rather than dairy products which have less absorbable calcium and add fat and calories to your diet.

Last but not least, if you are a home gardener or want to be, it is easy to grow and does not require much room. Give it a try.