Kale or borecole in one of a kind, nutritious leafy greens that are rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zeaxanthin, and β -carotene, and vitamins. It is widely cultivated in the Europe, Japan, and the United States for its crispy, “frilly“ leaves.
Botanically, the plant belongs to the “cabbage” (Brassica) family, in the subgroup of Brassica oleracea (acephala group). It characteristically has headless cabbage-like leafy greens. Other common vegetables in this family are broccoli, cauliflower, brussels sprouts, etc.
|Plain leaf kale or borecole.
(Photo courtesy by Gatohoser)
|Curley leaf, Scottish variety.|
Kale is an annual plant that prefers well in rich organic soil and prefers a cooler climate and light frosting conditions to flourish. Its succulent, curly leaves feature “rosette” pattern and may have dark green to blue-green color depending on the cultivar type. In growth and appearance, it closely resembles collard greens. Farmers plan the crop, particularly keeping in mind for autumn and winter harvest, since frost, and cold weather conditions help in better yield and further enhances its flavor.
Some of the important cultivars grown around are -Scottish curly leaf (Brassica napus (Pabularia Group)), Red Russian, Blue curled, Winterbor.
Tuscan kale, also known as cavalo nero or lacinato kale, is a popular winter-season green in the Northern parts of Italy. It features distinctive very long, curly, blue-green leaves with an embossed surface resembling like dinosaur skin, giving its name as dinosaur kale.
Kale is a very versatile and nutritious green leafy vegetable. This leafy vegetable is popular since ancient Greek and Roman times, cultivated for its low fat, no cholesterol but health benefiting antioxidant rich greens.
Kale, like other members of the Brassica family, contains health-promoting phytochemicals, sulforaphane, and indole-3-carbinol to protect against prostate and colon cancers.
Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol is an effective 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 min