“Kale offers support for the immune system and potentially reduces the risk of various types of cancer,” said Jill Whitney, MS RD, LDN, clinical food and nutrition manager at Endeavor Health.
“It is rich in beta-carotene, flavonoids and polyphenols which neutralize free radicals and reduce inflammation. The antioxidants in kale can also support eye health and protect against age-related diseases such as cataract and macular degeneration.”
Kale also provides important nutrients and health benefits:
- Kale is a great source of vitamins A, C, and B6, as well as folate, potassium, manganese and fiber. It’s also low in calories!
- Kale supports heart health. Its potassium, fiber and antioxidants may help lower blood pressure and decrease cholesterol.
- Kale is rich in vitamin K, which plays a key role in blood clotting and calcium absorption which strengthens bones.
“Kale aids in digestion with its high fiber and water content, which prevents constipation and provides a feeling of fullness,” Whitney said.
She cautioned that some people with certain health conditions may want to limit their consumption of cruciferous vegetables.
“People who form oxalate containing kidney stones should limit consumption of cruciferous vegetables,” she said. “Those on coumadin or anti-coagulating medications should as well, due to the high vitamin K content. Those with hypothyroidism may also need to limit intake due to the goitrogens they contain.”
Kale’s hardy texture allows for a range of cooking options, including steaming, stir frying, roasting or eating it raw.
“It can be added to smoothies,” Whitney said. “The middle stem can be removed in preparation as it can be tough and add a bitter flavor. For maximum health benefits to help improve absorption, it is often recommended to eat kale along with a fat source such as olive oil.”
Growing and selecting kale
No wonder kale made the cut in vegetable beds at some Endeavor Health hospitals, including Endeavor Health Swedish Hospital, which has a garden used in nutrition classes and tended by community members.
Kale grows best in cool spring or fall weather. Start plants outside 3 to 5 weeks before the last frost in the spring or 6 to 8 weeks before the first frost in the fall. The plant reaches full maturity in 50 to 70 days, but you can harvest baby leaves, which have a milder taste, within a month.
When shopping for kale, look for crisp, sturdy leaves and stems with a dark green or purple color — no brown or yellow spots. Pick full bunches over pre-chopped bags for better freshness. Store fresh kale wrapped in a damp towel inside an airtight container in the crisper drawer of your refrigerator.
Curious about kale? Try Chef Wes’ Summer Greens & White Bean Grain Bowl with Roasted Corn if you’re in an Endeavor Health hospital café in July or make his original recipe at home. Below is his recipe, which includes an assortment of sturdy greens cooked with garlic and seasoning, beans, roasted corn and a bright lemon garlic vinaigrette.
“In this recipe, the greens are cooked down with some garlic and some seasoning so they’re a little soft,” Lieberher said. “It’s just a refreshing plant-based bowl with a little bit of protein from the beans. And then the lemon garlic vinaigrette lightens it up.”
Find more healthy, garden-fresh recipes to make at home.
