Kale is a dark green leafy vegetable from the cruciferous family – the same important nutritional family that includes broccoli, cauliflower, Brussels sprouts, and classic cabbage.

Although it is referred to as cabbage in its name, botanically it is an ancient variety of cabbage that did not undergo the same process to create a dense cabbage head – its leaves remain open and wavy, sometimes resembling wild lettuce or mustard leaves. They have a fibrous texture and a slightly bitter taste – which intensifies as the leaves mature.

Kale was common in Europe as far back as the Middle Ages and was considered a basic, especially hardy vegetable in cold climates. A scientific review published in Molecules highlighted kale’s high nutritional value and its health potential, primarily thanks to its content of phytochemicals from the glucosinolate family, which can influence processes related to cancer prevention.

Kale’s Amazing Effects

Kale is considered one of the vegetables richest in natural antioxidants, especially types known for contributing to eye health and reducing inflammation in the body. Among the most prominent are: lutein and zeaxanthin, which were found to be essential for maintaining our eye health and also for reducing the risk of macular degeneration (which typically occurs with age).

Another important active compound – quercetin, a powerful flavonoid with anti-inflammatory, antiviral, and even anti-cancer effects.

Kale is rich in glucosinolates – sulfur-containing compounds typical of cruciferous vegetables – which, when chopped or chewed, break down into isothiocyanates – substances known for their activity in neutralizing carcinogenic compounds.

Kale’s high vitamin C content also contributes to the stability of antioxidants in the body and strengthens protection against oxidative damage.

A study published in Antioxidants claimed that kale has particularly high antioxidant potential, thanks to the unique combination of its compounds, vitamins, and other antioxidants.

Kale, a real superfood (credit: SHUTTERSTOCK)
Kale, a real superfood (credit: SHUTTERSTOCK)

Is Kale Really a “Superfood”?

The term “superfood” is often coined in a marketing context, but when examining kale’s nutritional profile, it’s hard not to agree that it fits the definition – and then some. Kale provides an especially high concentration of vitamins, minerals, and dietary fiber – in quantities other vegetables can only envy.

Fresh kale provides:

Vitamin K – Essential for proper blood clotting and bone health.

Vitamin A – Mainly in the form of beta-carotene, which is converted in the body to active vitamin A.

Vitamin C – In a serving of 2 cups of kale, there’s more than in a medium-sized orange!

Minerals: The calcium content in kale (about 100 mg per cup) rivals that of dairy products, and it also provides iron (1 mg), magnesium, and potassium – essential for proper muscle and nerve function.

Dietary fiber – Nearly 3 grams per cup, contributing to satiety, digestive system function, and blood sugar and cholesterol balance.

Kale is very low in calories – only about 33 calories per cup – making it an ideal choice for anyone seeking to improve their diet quality without burdening their calorie balance.

What Can You Do with It in the Kitchen?

Kale is a versatile vegetable in the kitchen:

• You can make kale chips in the oven – simple, tasty, and healthy.

• Add it to salads after gently massaging the leaves with oil and salt (makes them softer).

• Add it to green smoothies.

• Chop it into soups and stews instead of spinach or cabbage.

• Steam it with olive oil and garlic as a warm seasoning.

Here’s an idea for a dish I made for myself this week:

Kale, Spinach and Cheese Bake

Sauté chopped red onion in a teaspoon of oil, add chopped kale (I used about a cup), baby spinach (about half a pack).

After a few minutes, when the greens soften, transfer to a bowl and add – 1 egg, 100 grams of 3-5% fat Tuv Ta’am cheese, 50 grams of grated 9% fat yellow cheese. Spices – garlic, salt to taste, pepper, etc.

Mix and place in a small baking dish. If you want it to come out taller, double the amount and use the same small dish.

2 protein servings (note: There isn’t even a teaspoon of flour in it) – each serving: 180 calories, 25 grams of quality protein, 330 mg calcium.

Can be served with vegetables for lunch or dinner, and the most surprising part – it’s really, really tasty even cold.

Who Shouldn’t Eat Kale?

People taking blood-thinning medications (like Coumadin) should be cautious with high vitamin K intake and include kale in moderation.

People prone to kidney stones made of oxalate should avoid consuming large amounts of kale, especially raw.

In any case, it’s recommended to wash fresh kale thoroughly, as the dense leaves can accumulate pesticide residues.

For Dr. Maya Rosman’s course: How to improve your health and lose weight in a sensible, rational way – click here.