ective immune modulator, antibacterial and antiviral agent through its action of potentiating "Interferon-Gamma" receptors.
Borecole is a very rich source of ß-carotene (2873 mg/100 g), lutein, and zeaxanthin (6261 mg/100 g). These flavonoids have potent antioxidant and anti-cancer activities. β -carotene converts to vitamin-A in the human body.
Zeaxanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against "age-related macular degeneration disease" (ARMD) in the older adults.
Fresh leaves are also rich in polyphenolic antioxidant compounds flavones like apigenin and flavonols such as isorhamnetin, kaempferol, quercetin, etc.
It is very rich in vitamin-A. 100 grams of fresh leaves carry 4812 IU of this vitamin, providing 160% of RDA. Vitamin A is essential for maintaining healthy mucosa, skin and 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 312% of recommended intake. Vitamin-K has a potential role in bone health through promoting osteoblastic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has an established role in the treatment of patients who have Alzheimer's disease.
100 g of fresh leaves contain 93.4 mg or 156% of daily recommended levels of vitamin-C. Scottish curly leaf variety has even 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; essential for substrate metabolism in the body.
It is also a 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 used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron required for cellular oxidation and red blood cell formation.
Nutrients in kale offer protection from vitamin-A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.
|Principle||Nutrient Value||% of RDA|
|Total Fat||1.49 g||5%|
|Dietary Fiber||4.1 g||11%|
|Pantothenic acid||0.370 mg||7%|
Kale is available at its best during winter months from November until March. Exposure of crop to light frost, in fact, enhances its eating quality. While harvesting, individual lower leaves may be picked either progressively as the main stem elongates or the whole plant is cut at the stem and packed in bundles. In the store, buy fresh green leaves featuring crispy, crunchy, brilliant dark blue-green color.
Borecole, like chard, is an extremely perishable leafy vegetable, so should be used quickly once harvested. If at all to be stored in the refrigerator, set its temperature below 35 degrees F and high humidity level to maintain vitality.
As in spinach, borecole should be washed thoroughly in clean running water and swished in saline water for about 10-15 minutes in order to remove soil, dirt and any fungicide/insecticide residues.
Just before cooking, remove tough stems, and separate wilted leaves from healthy ones. The leaves are generally blanched before use in the dshes.
Here are some serving tips:
Fresh, young, tender, crispy borecole can be used raw in salads.
Mature leaves and stalks typically cooked or Sautéed.
Tuscan kale leaves are popular winter staples in all over the Mediterranean, used in soups (ribollita toscana), stews, salads, pizza, and pasta.
In Japan, fresh kale juice is quite popular drink.
Because of its high v