Kale: Health Benefits and Uses

Kale, also known as curly kale, is a specific cultivar of cabbage that is only obtained through cultivation and is not available in the wild. It's a vegetable that's gaining popularity due to its incredible nutritional properties. Unlike other cabbages, only the leaves of kale are eaten, which are green, with a crinkled profile and typically separated.

A Nutritional Powerhouse

Kale is a nutritional dynamo that packs a punch in terms of health benefits. It's a low-calorie food, but in the context of vegetables, it is considered a medium-energy product. The calories are provided mainly by carbohydrates, followed by proteins, and finally by negligible quantities of lipids.

The carbohydrates in kale are predominantly simple, with peptides of medium-low biological value and polyunsaturated fatty acids. Cholesterol is absent, and fibers are abundant. Kale contains high quantities of potassium and fair levels of calcium and iron. It's also a good source of vitamins, with significant levels of vitamin C, carotenoids (pro-vitamin A), and folates.

Kale is also rich in phytosterols and polyphenols, which have antioxidant characteristics beneficial for the metabolism, and glucosinolates. It contains many purines, but food intolerance factors like lactose, gluten, and histamine are totally absent.

Health Benefits of Kale

Kale is suitable for most diets and has no contraindications in cases of overweight and metabolic pathologies. In fact, it is considered a therapeutic food. Thanks to the abundance of potassium, it is suitable for a diet against primary arterial hypertension.

Polyunsaturated lipids and phytosterols in kale play an important role in balancing lipemia, counteracting hypercholesterolemia, hypertriglyceridemia, improving the state of health in case of type 2 diabetes mellitus and, more generally, metabolic syndrome.

The fibers prevent and combat constipation; they also contribute to modulating intestinal absorption, decreasing the uptake of fats and cholesterol, and regulating the glycemic-insulin surge.

The abundance of carotenoids, vitamin C, and polyphenols hinders general oxidative stress, reducing cellular aging and the predisposition to certain tumors. The abundance of folate suggests its consumption during pregnancy.

The Unique Features of Kale

Kale can grow to almost a meter tall in tall varieties or wide in short ones. It has intense green leaves, about two centimeters wide, with a fairly regular surface but typically curled edges. The flavor of kale is less sweet and delicate than black cabbage, vaguely bitter, and quite earthy.

Culinary Uses of Kale

Kale is mainly used as an ingredient for side dishes, raw or cooked: kale salad, boiled kale (steamed or boiled), stewed or pan-fried kale. However, there is a long series of recipes, especially first courses and appetizers, based on kale. Some are: pasta with kale, orzotto with kale, grass pea and kale soup, Tuscan ribollita, bruschetta with kale and lard, kale pesto, and kale purée (or creamed soup).

In conclusion, kale is a nutritional powerhouse that offers a multitude of health benefits. It's a versatile vegetable that can be used in a variety of dishes, and it's easy to grow in your own garden. So, why not give it a try?