As we have so much kale in the garden right now I wanted to write a quick blog on its health benefits and how best to prepare it.
What colours are best?
A study of 62 cultivars of brassicas found that dark kale, known as Cavolo Nero, were the highest in glucosinolates. When you eat cruciferous vegetables like kale and broccoli, the glucosinolates contained in them are broken down into compounds called metabolites. Metabolites are the naturally occurring substances that affect the pace of metabolism and trigger specific enzymatic reactions to help protect your cells from damage—including the damage that leads to cancer.
Glucosinolates found in cruciferous vegetables have an antibiotic-like effect and help ward off bacterial, viral, and fungal infection in the intestines and other parts of the body.
Red kale is high in anthocyanins. All brightly coloured fruit and vegetables contain antioxidants – compounds which play a key role in protecting our bodies – but many naturally purple-coloured foods contain a certain antioxidant called anthocyanin. These are beneficial plant pigments that give fruit and veg their deep red, purple or blue hues. Research has linked anthocyanins to a wide variety of health claims, however, including increased longevity, cardiovascular health, cancer prevention, and dementia.
So a variety of vegetables is definitely important. Eat that rainbow!
Cooking to get the most of the veggies
A few studies have found that carotenoids (beneficial antioxidants) are much higher is the fully open mature leaves, rather that the younger, baby leaves.
Carotenoids quickly degrade in high temperatures so harvest and pop the leaves straight in the fridge, or better still eat them straight away. This will give you the most nutritional value.
To keep those benefits intact, eat the kale raw or lightly steam it. This will maximise all the vitamin levels and stop them leaching into the water when you boil them.
What are your favourite recipes? I personally love lightly steamed kale with butter and lemon, salt and chilli for a big brunch addition. Delicious!
