Is Kale Healthy?

Whether in smoothies, salads or soups: kale is considered a hip superfood. With good reason, because it is one of the healthiest vegetables there is. It contains many nutrients that strengthen our immune system. At the same time it is low in calories.

Kale is a native winter vegetable that is an integral part of northern German cuisine. It is traditionally served there as an accompaniment to hearty meat dishes. This is another reason why cabbage had a rather dusty image for a long time. But that is now passé. Kale is more popular today than ever and in demand worldwide.

No wonder: The cabbage can not only be prepared in a variety of ways and, above all, is figure-friendly. It also boasts a long list of healthy ingredients.

Kale is packed with important nutrients. These include vitamins A, C, E and K as well as B vitamins and antioxidant plant substances. It also provides us with a lot of iron, calcium, magnesium, zinc and protein.
Kale is low in calories and contains plenty of fiber, which keeps us full for longer and stimulates our digestion.
Winter cabbage is said to lower our cholesterol levels and thus protect us from cardiovascular diseases.

Iron, Calcium, and Proteins: Kale is healthy

Kale provides us with plenty of iron, calcium, magnesium, and zinc. Vegans and vegetarians in particular can benefit from this. Winter cabbage provides more iron than some types of meat. Winter vegetables are also an important source of calcium: 100 grams of kale contain about as much calcium as 200 milliliters of cow’s milk.

Kale is also bursting with protein: no other cabbage contains as much protein as kale. It is also suitable for athletes who want to build their muscles.

Kale strengthens our immune system

Fresh kale also contains almost all vitamins from the B group as well as vitamins A and E. The cabbage also scores points with a high amount of vitamin C: 100 grams of kale contain at least 100 mg of vitamin C – this corresponds to the recommended daily dose for an adult.

At the same time, vitamin C and vitamin E are valuable antioxidants that protect our immune system from free radicals. Free radicals are highly reactive oxygen compounds that, among other things, contribute to the cause of certain diseases and are said to cause the skin to age faster.

The secondary plant substances in kale also have an antioxidant effect. These include carotenoids and flavonoids. The natural dye chlorophyll, which is responsible for the green color, is one of the cell-protecting and anti-inflammatory radical scavengers.

Kale can protect the heart and blood vessels

According to a study, regular consumption of kale lowers cholesterol levels. This could reduce the risk of cardiovascular diseases such as heart attacks and strokes.

The omega-3 fatty acids, which are contained in quite high amounts in kale, also contribute to this. They improve the flow properties of the blood and thus reduce hardening of the arteries (arteriosclerosis). At the same time, they have a blood pressure-lowering and anti-inflammatory effect.

In addition, there is vitamin K, which is important for blood clotting and good for the bones. Studies indicate that it can also counteract vascular calcification. The folic acid (vitamin B9) it contains is said to have a positive effect on the cardiovascular system.

Eat healthy and lose weight with kale

Kale is considered a slimming agent. The vegetables have hardly any calories because they consist largely of water. 100 grams of cabbage contains around 40 calories. At the same time, kale only has one gram of fat and is “low carb”, meaning it has few carbohydrates.

Another benefit of kale: it’s high in fiber. These not only get the digestion going and contribute to a healthy intestinal flora, but also keep you full for a long time. They only allow the blood sugar level to rise slowly.

This keeps the infamous food cravings away. The bitter substances in vegetables also dampen the desire for a sweet snack.

Can you eat kale raw?

Traditionally in northern Germany, kale is served with Kasseler or pinkel sausages. The dish with lard and bacon is not exactly low in calories. In addition, many healthy ingredients are lost if the cabbage is heated for too long.

Therefore, it should only be prepared gently. You can blanch or steam the kale for this. The healthiest thing is to eat kale raw. Tip: Add a few drops of high-quality olive oil, then the body can absorb the fat-soluble vitamins A, E and K better.

Kale is a great ingredient for salads, soups, stir-fries, and smoothies. It can also be used to make kale chips. By the way: other winter vegetables such as Brussels sprouts, parsnips and savoy cabbage can be processed in just as many ways.

Kale is healthy but can cause bloating

Like red, white, and Brussels sprouts, kale can also cause flatulence. This is due to the fibers it contains, which cannot be processed by the intestines. To minimize the gassy effect, consider seasoning the collards with cumin, coriander, cardamom, fennel, or grated ginger.

If it’s already too late for that, a little walk can help. This is how the intestines get going and the gases can escape better. A hot-water bottle and a tea of fennel or anise also bring relief.

If you are not used to cabbage, you should start with small portions. Tip: Cabbage that has already been frozen is said to cause less gas.

When is kale available?

Depending on the weather, winter vegetables are in season from October/November to the beginning of March. During this time it is available fresh at many weekly markets or, above all, in organic shops. Kale is mainly grown in northern Germany. Depending on the region, it is also called Krauskohl, leaf cabbage, brown cabbage, or “Frisian palm”.

Contrary to an old farmer’s wisdom, it does not need ground frost before the kale can be harvested. It is more important that the plant has been exposed to low temperatures for a long time. Because the cold slows down the metabolism of the plant. This increases the sugar content and the leaves taste sweeter. In the meantime, however, varieties are also being cultivated that are milder anyway.

Kale is also available year-round in the freezer or in jars and cans, although frozen produce is healthier. The cabbage was shock frozen directly after harvest and not cooked. In this way, many nutrients are retained and the cabbage is free of preservatives.

Storing kale: This is the best way to keep it

Fresh kale should not be stored at room temperature. Instead, wrap it in a damp kitchen towel and place it in the fridge. It stays fresh for around five days in the vegetable drawer. Important: You should not wash it, otherwise it will spoil.

Alternatively, you can store it in a darker, cool place, such as a basement. It stays there for about two days. Kale is also easy to freeze, either raw or blanched.

If you decide on the second variant, you should shock it with ice water after blanching and dry it before you put it in the freezer. In this way it can be kept for up to a year. Already cooked kale will keep in the freezer for three to five days.

When is kale bad?

Bad kale is easy to recognize: the leaves then feel very soft and mushy. They also turn brown and smell fermented. In this state, you should no longer use the green chef for cooking.