At Pranin, all our products contain only organic whole foods- just the way nature made them. It’s that simple! Every fruit, vegetable and culinary herb we use has its own nutrient profile, and it’s the combination of synergistic wholefoods that provide your body with all the nutrients it needs.
Vegetable of the Month introduces you to some of our ingredients, their history and their nutritional properties. We encourage you to incorporate more of these foods into your diet, and we’ll show you how with recipes and cooking tips!
Kale
Kale is an amazingly nutritious vegetable of the Brassica family, closely related to cabbage, broccoli and collard greens. Kale was an important vegetable during Roman times. Brought to Europe in 600 BC, it was believed to have originated in Asia Minor. The species was brought to North America in the 17th century by English settlers.
There are a number of varieties of kale including purple kale, curly leaf, Russian red, lacinato, dinosaur/Tuscan kale, and ornamental kale. The last two are the modern varieties.
What Makes Kale Good for My Health?
Kale is a good source of minerals like iron, copper and calcium and a significant source of vitamin A, B6, C, and K. Vitamin A maintains the mucus membrane and skin health, and protects the immune system and lungs. Vitamin K plays a key role in protecting the body from chronic inflammation and related diseases, while vitamin C is a powerful antioxidant.
Kale is also a rich source of flavonoids like beta carotene, lutein and zeaxanthin, which provide antioxidant and anti -cancer properties. These antioxidants are particularly useful in protecting your eyes from macular degeneration.
Indole-3-carbonol (I3C), a phytonutrient found in kale, has been found to protect against certain cancers like breast cancer, as it binds onto excess estrogens.
Kale is extremely easy to grow as it is very hardy and can survive mild winter months. It is best eaten fresh, and must be stored at a cool temperature (in the fridge) to maintain freshness and flavor. We have included 4 recipes to enjoy kale with.
Sources:
• www.whfoods.com
• The Book of Kale
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