Health benefits of Kale (borecole)

Kale is a very versatile and nutritious green leafy vegetable. It is a widely popular vegetable since ancient Greek and Roman times for its low fat, no cholesterol but health benefiting anti-oxidant properties. Kale, like other members of the Brassica family, contains health-promoting phytochemicals,sulforaphane and indole-3carbinol that appear to protect against prostate and colon cancers. Di-indolyl-methane (DIM), a metabolite of indole3-carbinol is an effective immune modulator, antibacterial and anti-viral agent through its action of potentiating "Interferon-Gamma" receptors. Borecole is very rich source of carotene, lutein and zea-xanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted to vitamin A in the body. Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. Thus, it helps prevent retinal detachment and offer protection against "age-related macular degeneration related macular degeneration disease" (ARMD) in the elderly. It is very rich in vitamin A, 100 g leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers. It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease. 100 g of fresh leaves contain 120 mg or 200% of daily-recommended levels of vitamin C. Scottish curly leaf variety yet has more of this vitamin, 130 mg/100g. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. This leafy vegetable is notably good in many Bcomplex groups of vitamins such as niacin, vitamin B-6(pyridoxine), thiamin, pantothenic acid, etc., that are essential for substrate metabolism in the body.

It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a cofactor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers. Kale (Brassica oleracea. Acephala group), fresh, raw leaves, Nutrition value per 100 g. (Source: USDA National Nutrient data base)
Principle Energy Carbohydrates Protein Total Fat Cholesterol Dietary Fiber Vitamins Folates Niacin Pantothenic acid Pyridoxine Riboflavin Thiamin Vitamin A Vitamin C Vitamin K Electrolytes Sodium Potassium Minerals Calcium Copper Iron Magnesium Manganese Phosphorus Selenium Zinc Phyto-nutrients Carotene- Crypto-xanthin- Lutein-zeaxanthin 9226 g 0 g 39550 g ---135 mg 0.290 mg 1.70 mg 34 mg 0.774 mg 56 mg 0.9 g 0.44 mg 13.5% 32% 21% 8.5% 34% 8% 1.5% 4% 43 mg 447 mg 3% 9.5% 29 g 1.000 mg 0.091 mg 0.271 mg 0.130 mg 0.110 mg 15376 IU 120 mg 817 g 7% 6% 1.5% 21% 10% 9% 512% 200% 681% Nutrient Value 50 Kcal 10.01 g 3.30 g 0.70 g 0 mg 2.0 g 2.5% 8% 6% 3% 0% 5% Percentage of RDA