Kale
Enjoy Kale
Brassica carinata
Brassica oleracea Acephala Group
Ornamental kale
Aojiru (Japanese Kale juice)
Kale freezes well and tastes sweeter and more flavorful after being exposed to a frost. In the middle ages it was one of the most common vegetables. In Japan, kale juice (known as aojiru) is a popular dietary supplement.
Kale is high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.
Should the oxalates in kale bother you, a quick dip of the leaves in boiling water for a few seconds, fishing out the leaves, tossing the water, leaves the problem oxalates behind in the water. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in a significant loss. Kale is a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrates, which have been shown to lower cholesterol and decrease absorption of dietary fat. The juice is found to be very protective against renal disease, renal damage in high-salt-fed individuals, lowers blood pressure, lowers proteinuria. Kale plays a therapeutic role in target organ damage in progression of hypertension.
Kale has more vitamin C than an orange, more calcium than a container of milk, better absorption of kale iron with a squeeze of lemon, and purchase organic when possible as kale is likely to contain many pesticides.
Calcium Content of Selected Vegan Foods
400 Calcium Blackstrap Molasses 2Tbsp357 Calcium Collard Greens 1 C cooked
244.8 Calcium Spinach 1 C cooked
249 Calcium in Turnip Greens 1 C cooked
179 Calcium in Kale 1 C cooked
158 Calcium in Bok Choy 1 C cooked
152 Calcium Mustard Greens 1 C cooked
135 Calcium in Okra cooked 1 C
121.0 Calcium in Figs ½ C dried
101.0 Calcium in Kale 1 C raw, chopped
101.5 Calcium in Swiss chard 1 C cooked
111 Calcium in Almond Butter 2 Tbsp
100.0 Calcium in Broccoli Rabe 1 C cooked
75.0 Calcium in Almonds 23 almonds
74.7 Calcium in Broccoli 1 C cooked
74.0 Calcium in Bok Choy 1 C shredded
74.0 Calcium in Orange 1 fruit
63.4 Calcium in Basil 2 tsp
63.0 Calcium in White Beans ½ C cooked
57.5 Calcium in Green beans 1 C
56.2 Calcium in Brussels sprouts 1 C
55.7 Calcium in Cinnamon 2 tsp
52.4 Calcium in Oranges 1 fruit
51.3 Calcium in Garlic 1 oz by weight
48.6 Calcium in Summer squash 1 C
46.5 Calcium in Cabbage 1 C
40.3 Calcium in Romaine lettuce 2 cups
36.0 Calcium in Asparagus 1 C
27.0 Calcium in Orange Juice 1 C
25.5 Calcium in Crimini mushrooms 5 oz by weight
Sprouts Better Than Fully Grown Vegetable?
In 1997 Johns Hopkins researchers made a great discovery. They found that 4 day old broccoli sprouts had 20-50 x the cancer preventing components that full grown plant had. This became known as DIMs (Diindolymethane) and sulforaphane.
Fresh Kale Juice Better than Commercial?
Fresh Kale juice fared better than the commercial variety when it came to lowering cholesterol. Aojiru is Japanese commercial kale juice with many associated health benefits.
