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 Kale
A member of the cabbage family,
kale looks like collards but with curly leaves. It is a hardy autumn
vegetable that grows best in a cool climate; in fact, exposure to frost
actually improves its flavor. Although the types of kale that form leafy
red, yellow, and purple heads are used more often for decorative purposes
(both in the garden and on the table) than as a food, all varieties are
edible and highly nutritious.
Kale- like its relatives in the
cabbage family - is an excellent source of vitamin C and beta carotene,
which the human body converts to vitamin A; in fact, a 1 cup serving of
cooked kale contains almost a day's supply of vitamin A and well over 50
percent of the daily requirement of vitamin C. Other nutrients found in a
cup of kale include 20 mcg (microgams) of folate, 100 mg of calcium, 1 mg of
iron, and 310 mg of potassium. It also provides more than 1 g of fiber and
has only 50 calories; yet, it is filling, making kale an ideal, highly
nutritious food for anyone who is weight-conscious.
In addition, kale contains more
iron and calcium than almost any other vegetable; its high vitamin C content
enhances the body's ability to absorb these minerals. Serving kale with a
lemon dressing or in the same meal as another acidic citrus fruit further
boosts absorption of the iron and calcium.
Bioflavonoids, carotenoids, and
other cancer-fighting compounds are abundant in kale. it also contains
indoles, compounds that can lessen the cancer-causing potential of estrogen
and induce production of enzymes that protect against disease.
The typical way of preparing kale
is to cook it. To preserve its rich stores of beta carotene and vitamin C,
cook kale quickly in minimal water; it can be steamed, chopped, and
stir-fried with other vegetables, or simmered until tender in broth to make
a tasty soup. Kale shrinks considerably during cooking; it takes about 3
cups of raw greens to make a 1 cup serving. even cooked, kale produces gas
in some people. |
