From: Copyright (c) 2013 David Arthur.
Kale or borecole is rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zea-xanthin, and beta-carotene, and more vitamins than found in any other green leafy vegetable.
Kale is an annual plant, flourishes well in rich organic soil and prefers cool climate and light frost conditions. Its succulent, curly leaves appear “rosette” like and may have dark green to blue-green color depending on the cultivar type. It is grown mainly for autumn and winter harvest, because cool weather further enhances its sweet taste quality.
Some of the important cultivars grown around the globe are Scottish curly leaf (Brassica napus (Pabularia Group)), Red Russian, Blue curled, Winterbor cultivars.
Tuscan kale, also known as cavalo nero, is popular winter-season green in the Northern parts of Italy. It features distinctive very long, curly, blue-green leaves with embossed surface resembling dinosaur skin, giving its name as dinosaur kale.
Health benefits of Kale (borecole)
-Kale is a very versatile and nutritious green leafy vegetable. It is a widely popular vegetable since ancient Greek and Roman times for its low fat, no cholesterol but health benefiting anti-oxidant properties.
-Kale, like other members of the Brassica family, contains health-promoting phytochemicals, sulforaphane and indole-3-carbinol that appear to protect against prostate and colon cancers.
-Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating "Interferon-Gamma" receptors.
-Borecole is very rich source of ß-carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted to vitamin A in the body.
-Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against "age-related macular degeneration related macular degeneration disease" (ARMD) in the elderly.
-It is very rich in vitamin A, 100 g leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers.
-It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
-100 g of fresh leaves contain 120 mg or 200% of daily-recommended levels of vitamin C. Scottish curly leaf variety yet has more of this vitamin, 130 mg/100g. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
-This leafy vegetable is notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, pantothenic acid, etc., that are essential for substrate metabolism in the body.
-It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
-Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.
Return to: Healthy Foods:
Tree/Plant/Wildlife ID Signs:
This page was last updated on March 19, 2013
Copyright (c) 2013 David Arthur.