Glorious Kale

This post may contain affiliate links. Read my disclosure policy here.

Trends run through the fruit and veg market just as in any other, and kale has had a pretty good go.

But what is all the fuss about this sturdy, fibrous, somewhat bitter member of the brassica family?

What do those hearty green leaves have to offer and why should they be in regular rotation on our plates? Is kale really the oh-so-great food that’s hyped up to be?

Let's unpack that.

Kale is Super-Duper Nutrient Dense

A single cup of kale contains:

Vitamin A 206% DV
Vitamin C 134% DV
Vitamin K 684% DV
Vitamin B6 9% DV
Thiamin, Riboflavin, Folate 5% DV
Niacin 3% DV
Vitamin B6 9% DV

Minerals

Manganese 26% DV
Copper 10% DV
Calcium 9% DV
Potassium 9% DV
Magnesium 6% DV

Kale is loaded with Phytonutrients

In addition to all the good vitamins and minerals, kale is loaded with a variety of phytonutrients. Phytonutrients are plant-chemicals that can help keep the body working properly.

Some of the phytonutrients in kale include cartenoids lutein, zeaxanthin, and beta-carotene, which are thought to decrease the risk of disease, including certain cancers and eye disease.

Kale also contains chlorophyll, myrosinase, glucosinolates, flavonols, and lignans, known for their powerful antioxidant properties, skin benefits and detoxification, and, possibly, promoting heart health.

To Cook or not to Cook

Raw. Boiled, Sauteed. Steamed, Roasted. What’s the best way to prepare kale? That’s actually a rather debated question for both this and all vegetables—indeed, entire food movements have been built around it.

Carolyn Butler of The Washington Post sums up the question of what to do with kale in her 2012 article.

In short, raw kale can be difficult to digest, but is found in cancer studies to more beneficial in its raw form, while cholesterol studies seem to favor lightly-cooked kale.

Whether cooked or not, kale is a nutrient-dense food full of benefits for our bodies.