What's So Great About Kale?

{Nourish : October : Kale}

History: Kale was cultivated by both the ancient Greeks and Romans and is believed to have been brought to Britain by either the Celts or the Romans.

What's Inside: 

An Abundance Of

 Vitamin K (in the form of carotenoids) - Vitamin A - Vitamin C 

Manganese - Dietary Fiber

A Very Good Source Of

Copper - Tryptophan - Calcium - Vitamin B6 - Potassium 

A Good Source Of

Iron - Magnesium - Vitamin E - Vitamin B12 - Protein - Vitamin B1

Folate - Phosphorous - Vitamin B3

Other Health Benefits: Kale, as you can probably gather from the long list above of nutrients it contains, is one of the most nutrient-dense foods. Among some of its other health benefits are the following.

• Antioxidant and Anti-Inflammatory Benefits: "In addition to conventional antioxidants like Vitamin C, Beta-Carotene, and Manganese, kale also provides us with at least 45 different recently discovered flavonoids, many of which are known to function as both antioxidants and anti-inflammatory compounds."
• Cancer-preventing: Kale is also a top food source for at least 4 Glucosinolates, which after digestion can be converted by the body into cancer preventive compounds. 

Read more about the health benefits of Kale here.

Source: The World's Healthiest Foods

All in the Family: Kale is in the same vegetable family as broccoli, cabbage, cauliflower, kohlrabi, and brussels sprouts.

In Season: Late Fall-Winter. Available in grocery stores year round.

Buying: Look for bunches with deep, vibrant color that are wilt free, with thick, sturdy stems. Leaves should be free from browning, yellowing and small holes.

Storing: Fresh, unwashed kale keeps best refrigerated in a plastic bag, and should be used within a few days after purchasing.

Eating: Rinse leaves under cold running water to clean.

This month we'll be bringing you some easy and delicious kale recipes.

{Nourish is our monthly series on learning about and using amazing foods.}