Vitamins and Minerals
Found Inside Kale
Kale -- loaded with nutrients our
bodies seek, Kale can be both nutritious and
delicious when juiced with other ingredients. Here are a
few of the questions we attempt to answer about Kale.
- What vitamins in Kale make Kale so good for
- What is the best method for juicing Kale?
- What are some great buying tips for Kale?
Plus, we'll do our best to provide some general information
about Kale that you might not find so easily elsewhere on
Let's begin our exploration of Kale...
Minerals in Kale
Kale are probably best known for being loaded with
calcium, but they also can be a great source of vitamin C and
beta carotene; in fact a 1-cup serving provides twice the daily
requirements for these 2 nutrients.
Here is a snapshot of the nutritional makeup of kale.
Vitamins in Kale
- Vitamin A
- Vitamin C
- Vitamin K
- Trace amounts of some other vitamins.
Minerals in Kale
- Trace amounts of copper and zinc.
To preserve its rich stores of vitamins A and C, you need to
cook kale quickly in minimal water. It takes about 3 cups of
raw kale to produce about 1 cup when cooked because it shrinks
considerably in the cooking process.
Juicing allows you to get kale's full benefits. The next
time you think about kale... think about how it might add
a powerful boost to your daily nutrition through juicing.
Tips for Juicing
Juicing kale can add both flavor and valuable nutrients
to most any home-juiced cocktail... or it can result in a
not-so-palatable drink that is difficult, if not impossible to
Here are a few tips for juicing Kale that may help turn
your juicing experience into something you look forward to and
Kale makes a "green" juice and therefore should be combined
with other vegetable juices such as carrot and cucumber.
Keep in mind that kale may cause gas in some people.
(Even cooked, kale produces gas in some people.)
You will want to follow the purchasing and storing tips
below for best results when juicing kale.
for Buying Kale
If you are unable to grow your own kale, then here are a few
tips for buying kale that may help you
get the freshest ingredients. We'll also include a few storing
tips for Kale that you might find helpful.
Look for crisp, deep green kale without thick, coarsely
Soak the leaves in a biodegradable produce wash (or simply
rinse the leaves if the kale is organically grown).
After you spin-dry the leaves, store them
in Zip loc bags in the refrigerator.
This article wouldn't be complete if we didn't
include a little general information about Kale, as well as a
few helpful links if you want to explore Kale further.
All forms of kale have been known for at least
two thousand years.
Kale and collards are similar in many respects,
differing in little more than the forms of their leaves. They
are, in effect, primitive cabbages that have been retained
through thousands of years. More highly developed forms which
have been produced in the last two thousand years or so
include; cauliflower, broccoli, and head cabbage.
Bearing the Latin name Brassica oleracea
variety acephala, the last term meaning "without a head, kale
have many names in many languages, as a result of their great
antiquity and widespread use.
Kale are native to the eastern Mediterranean or
to Asia Minor. They have been in cultivation for so long, and
have been so shifted about by prehistoric traders and migrating
tribes, that it is not certain which of those two regions is
the origin of the species.
Wild forms of kale have become widely
distributed from their place of origin and are found on the
coasts of northern Europe and Britain.
Cool growing weather, fall frosts, and mild
winters, impart a high sugar content and fine flavor in kale
and collards making them an ideal plant to grow in cooler
Kale and collards are among the easiest of all
vegetables to grow. They are biennials, putting up their flower
or seed stalks in the spring of their second season of
Low in calories yet very filling, kale can be
an excellent food source for those who are
Additional Sources and
Resources for Kale
The World's Healthiest Foods - Kale
Our Vegetable Travelers - Greeks and Romans
Grew Kale and Collards
Be sure to check out both our
"Juicing" and our "Smoothies"
sections for delicious recipes and more using