BENEFITS OF KALE
✓ Antioxidant and anti-aging
✓ Protects the heart
✓ Protects the eyes
✓ May protect against cancer
✓ A rich source of vitamins C and K
What is kale?
Kale or kale cabbage (Brassica oleracea) refers to ancient varieties of non-heading, curly, black, purple, or other cabbages. It grows in a bunch rather than a head, so its leaves are harvested one by one. It is very cold-resistant, and its botanical profile is close to wild cabbages.
Its name seems new because it has gained popularity in recent years, yet its cultivation in Asia Minor dates back to 2000 B.C. Subsequently, it was also part of the diet in ancient Greece and Rome.
During World War II, the cultivation of kale was encouraged in Great Britain by the Dig for Victory campaign, due to its ease of growth and the significant amount of nutrients it contains. It gradually disappeared from our diet, before making a comeback in the early 2000s.
Praised in the United States for its protective virtues, notably by celebrities very active in healthy food such as Gwyneth Paltrow, it is gradually reappearing on our shelves. It’s cooked in all sorts of ways, in salads, soups, chips… Raw or cooked, it also enhances smoothies.
Why so much enthusiasm for this old cabbage? Firstly, it has little taste compared to its flower or Brussels cousins, making it easier to consume. Low in calories, it is high in proteins, minerals, and vitamins – especially C and K, and very powerful antioxidants.
It is notably studied for its ability to protect our eyes and combat age-related macular degeneration. Like other family members of the Brassicaceae, including maca, it may have anti-carcinogenic properties.
The little fat it contains primarily consists of omega-3, including alpha-linolenic acid, an essential fatty acid. Kale is an ally for those looking to lose weight or maintain a healthy weight because it is extremely nutritious while having a low caloric density.
Nutritional Composition
- Proteins
- Vitamins A, K, C, B6, B9, E
- Minerals and trace elements: iron, calcium, potassium, manganese, phosphorus
- Antioxidants: beta-carotene, lutein, zeaxanthin, glucosinolates, polyphenols…
Benefits of Kale
★ Antioxidant and Anti-Aging
Kale protects against aging because it is particularly rich in antioxidants. For example, it contains beta-carotene, a pigment that colors many vegetables and has a powerful antioxidant activity.
It is also rich in vitamin C and different polyphenols, which are equally effective at fighting free radicals that damage our cells and are the primary factor in aging.
Among its bioactive components are two very interesting flavonoids, quercetin and kaempferol, which strengthen our blood vessels. They are also considered antiviral and antidepressant. Kale contains a lot of them!
This study from the Nofima nutrition research institute in Norway demonstrated the high density of quercetin and kaempferol in kale.
★ Protects the Heart
Kale helps to lower cholesterol levels and protects us from heart diseases.
Among its components are bile acid chelators, substances that help lower cholesterol levels in the body. This helps reduce the risk of heart problems.
This study from Yonsei University in Seoul showed that daily consumption of kale juice for 3 months increases good cholesterol levels and lowers bad cholesterol levels in the body, while enhancing its antioxidant activity.
★ Protects the Eyes
Kale protects the eyes and helps fight against age-related macular degeneration. This disease, which leads to a loss of central vision, is the leading cause of blindness in France among those over 50 years old.
The high lutein and zeaxanthin content in kale, two antioxidant carotenoid pigments, helps prevent this disease and keep our eyes healthy.
This study by INSERM at the University of Bordeaux-II demonstrated that the consumption of lutein and zeaxanthin reduces the risk of macular degeneration and cataracts.
★ May Protect Against Cancer
Kale contains compounds that help fight cancer. However, more in-depth studies are still needed.
Among these, sulforaphane is notable. It is an organosulfur compound found in Brassicaceae, the family of cruciferous plants (cabbage, mustard, turnip…). This substance helps combat cancer formation at the molecular level.
There’s also indole-3-carbinol, which directly acts against the formation of blood vessels that feed tumors. This substance also has a radioprotective action.
This study from Oregon State University in the United States demonstrated the action mechanisms of cruciferous vegetables in cancer prevention and treatment.
★ A Rich Source of Vitamins C and K
Kale is an excellent source of vitamin C. It contains more than oranges and most other fruits and vegetables. Vitamin C, beyond its antioxidant activity, strengthens the immune system, skin, hair… It also synthesizes collagen, which structures our tissues.
It is also very rich in vitamin K, a vitamin essential for blood clotting and calcium absorption in bones. It is one of the main sources: a large raw leaf of kale contains 7 times more vitamin K than the recommended daily intake.
How to Cook Kale?
Where to find kale cabbage?
Kale was almost impossible to find in France a few years ago. A New Yorker, surprised not to find this super cabbage in Paris, worked from 2012 on its reintroduction in the territory by creating the Kale Project. Today, it’s grown all over, especially in Brittany, Gers, Île-de-France, and Picardy.
You can find kale in organic supermarkets, at some markets, sometimes in large supermarkets, or through La Ruche qui dit Oui. This very handy map lists where you can find it!
Kale Salad
It’s the best way to enjoy all the benefits of kale! Raw, in salad. You can also lightly sauté it. Simply wash the leaves well, remove the thick stems, and shred them. Garnish with cranberries or pomegranates, nuts, feta, oranges, and dress with lemon.
Kale Chips
A fun alternative if you don’t like raw kale. Simply remove the stems and cut the leaves of the cabbage, place them on a baking sheet with oil and salt, then bake for 20 minutes.
Kale Soup
A hit in winter or when energy is low. It’s made with potatoes, carrots, broccoli, cream, and lots of spices such as turmeric and ginger.
You can also make guacamole, pesto, boost nutrients in green smoothies…
Dosage
No specific dosage for kale cabbage, it can be consumed regularly in non-excessive amounts!
Contraindications and Side Effects
Overconsumption of kale may lead to digestive disorders.
