Happy Kale Day!

Leaf cabbage, most widely known as kale, originated in the eastern Mediterranean and Asia Minor regions. It has been a staple of local diets for thousands of years. Evidence has indicated that kale was cultivated as late as 2000 BCE. Kale was introduced into the United States in the 19th century from Russian traders in Canada, although it was mostly used as a decorative plant (such as pretty leaf placements over the ice at a salad bar) until the 2010s when it was marketed for its nutritional value.

There’s a large variety of kale, each with their own taste and texture. Kale boasts a slew of vitamins and minerals including vitamins K1, C, B1, B2, and B6, as well as iron, manganese, calcium, beta carotene (which the body can turn into vitamin A), potassium, and alpha-linolenic acid, an omega-3 fatty acid. It is also low in oxalate (found in other green leafy vegetables such as spinach), which can prevent the body from absorbing minerals.

Did you also know that October is the host of Kale Day? Although it is well known to have an ample amount of health benefits - it also has a reputation for its bitter taste. But don’t despair! Kale doesn’t have to taste bad. The key is to de-stem the leaf and massage the leaves for about ten minutes before consuming or cooking. Also, try putting kale into scrumptious smoothies or savory dishes for added nutritious flavor!

References:

• Burlando, B.; Verotta, L.; Cornara, L.; Bottini-Massa, E. (2010). Herbal principles in cosmetics: properties and mechanisms of action. Boca Raton: CRC Press. p. 121. ISBN 978-1-4398-1214-3.

• Emebu, P. K., and J. U. Anyika. "Proximate and mineral composition of kale (Brassica oleracea) grown in Delta State, Nigeria." Pakistan Journal of Nutrition 10, no. 2 (2011): 190-194.

• Ayaz, Faik A., Robert H. Glew, M. Millson, H. S. Huang, L. T. Chuang, Carlos Sanz, and S. Hayırlıoglu-Ayaz. "Nutrient contents of kale (Brassica oleraceae L. var. acephala DC.)." Food Chemistry 96, no. 4 (2006): 572-579.

• Heaney, Robert P., and Connie M. Weaver. "Calcium absorption from kale." The American journal of clinical nutrition 51, no. 4 (1990): 656-657.

• Kim, Soo Yeon, Y. O. O. N. Sun, Soo Mi Kwon, Kye Sook Park, and Yang Cha Lee-Kim. "Kale juice improves coronary artery disease risk factors in hypercholesterolemic men." Biomedical and Environmental Sciences 21, no. 2 (2008): 91-97.

• Maggioni, Lorenzo, Roland von Bothmer, Gert Poulsen, and Ferdinando Branca. "Origin and domestication of cole crops (Brassica oleracea L.): linguistic and literary considerations." Economic botany 64, no. 2 (2010): 109-123.

• Croft, Andrew. "Cabbage, The Vegetable of The Humble (and Sober)." (2013): 1.