Today nutrition scientists are hard at work testing a wide range of fruits and vegetables to determine their antioxidant content.
They does this by using a method called Oxygen Radical Absorption Capacity or ORAC for short, which is a measurement of a plant's antioxidant capacity to fight cell damaging free radical molecules.
Kale is an antioxidant superstar among vegetables because it has one of the highest ORAC values on the planet.
History
This green leafy vegetable is actually a descendant of the wild cabbage, which originated in Asia and is thought to have been brought to Europe in 600 B.C. It was an important crop during Ancient Roman times and it was a common food staple of peasants in the Middle Ages.
Being a hardy autumn vegetable, kale grows best in a cool climate and in fact, exposure to moderate frost enhances it's natural flavor.
Health Benefits
Kale, like other members of the cabbage family, contains powerful phytochemicals called Indoles that have a protective effect against breast, cervical and colon cancer.
It is also high in a sulfur compound called Sulforaphane, giving it the ability to boost your body's detoxification enzymes which helps to eliminate toxins that may contribute to cancer.
Sulforaphane is formed when kale is chopped or chewed and this activates the compound to trigger your liver to eliminate free radical causing chemicals that damage your DNA.
As far as nutrient content goes, kale is an excellent source of calcium, iron, beta-carotene, potassium, folate, fiber, as well as the vitamins A, C, E and K.
The carotenoids Lutein and Zeaxanthin, which are vital in maintaining healthy vision as you age, are 10 times as numerous in kale as they are in broccoli. Lutein also protects against atherosclerosis and inflammation associated with LDL cholesterol plaque formation.
Preparation and Usage
The ideal way to cook kale is to lightly steam it for approximately 8 minutes, as this will best retain the crispy texture and nutrient content. Because it shrinks considerably during cooking, keep in mind that it takes 3 cups of raw kale to make a 1 cup serving.
As with all produce, it best to consume kale within a few days of purchase. However, if you need to store it for a longer period of time, keep it in the refrigerator as whole leaves to maintain freshness and nutrient content. Do not chop, shred or tear the kale leaves into smaller pieces until you are ready to cook them.
As always our Mother's were right when they told us that eating our veggies, like kale, will help us to be strong and healthy!
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