Kale or borecole is rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zeaxanthin, and beta-carotene, and vitamins than found in any other green leafy vegetables. It is widely cultivated across Europe, Japan, and the United States for its “frilly “leaves.
The plant belongs to the “cabbage” (brassica) family, has similar in growth and appearance to collard greens. Botanically, borecole belongs to Brassica oleracea (acephala group) and is closely related to broccoli, cauliflower, brussels sprouts etc.
Kale is annual plant; flourishes well in rich organic soil and prefer cool climate and light frost conditions. Its succulent, curly leaves appear “rosette” like and may have dark green to blue-green colour depending on the cultivar type. It is grown mainly for autumn and winter harvest, because cool weather further enhances its sweet taste quality.

Some of the important cultivars grown around the globe are Scottish curly leaf (Brassica napus (Pabularia Group)), Red Russian, Blue curled, Winterbor cultivars.

Tuscan kale, also known as cavalo nero, is a popular winter season greens in the Northern parts of Italy. It features distinctive very long, curly, blue-green leaves with embossed surface resembling dinosaur skin, giving its name as dinosaur kale.

Health benefits

Kale is very versatile and nutritious green leafy vegetable. It is widely recognized as an incredibly nutritious 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-3-carbinol that are appears to protect against prostate and colon cancers.

Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol has been found to be an effective immune modulator, anti-bacterial and anti-viral agent through its action of potentiating "Interferon-Gamma" receptors.

Borecole is very rich source of ß-carotene, lutein and zeaxanthin. These flavonoids have strong anti-oxidant and anti-cancer activities. Beta-carotene is converted to vitamin A in the body.

Zeaxanthin, 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 offers protection against "age 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 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 helps 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 body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

This leafy vegetable is notably good in many B-complex group of vitamins such as niacin, vit.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 co-factor 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 anaemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers

Prevents inflammation and builds healthy bones:  Kale consists of high amount of vitamin K, which is essential for bone mineral density and osteoporosis prevention. A lack of vitamin K in the diet can also contribute to excessive inflammation in the body, leading to joint pain and indications of arthritis.

Beneficial for Skin: Vitamin A, found in kale, help in treating and preventing acne because of its anti-inflammatory effects. The retinoid in vitamin A prevent the inflammation of acne and decrease the overproduction of oil in the skin. One cup of kale contains over 100 percent of your required daily intake of vitamin A.

Help prevent cancer: Cancer is a one of the awful disease, categorized by uncontrolled growth of cells. Kale is loaded with compounds which are supposed to have protective effects against cancer. Sulforaphane is actually a compound which is proven to fight the formation of cancer at molecular level. Apart from that kale also contains of indole-3-carbinol, another substance which is assumed to help prevent cancer. Research has shown that cruciferous vegetables like kale, cauliflower may considerably lower the risk of several cancers, though the evidence in humans is mixed

Prevent gout and kidney stones: Kale is a good source of vitamin C, which help to prevent the build-up of uric acid within our systems. This acid build up can deposit in our kidneys and joints and perhaps lead to the development of gout and kidney stones.

Reduce the Risk of Heart Disease: Cholesterol performs several important functions within the body. The liver turns cholesterol into bile acids, which are then released into the digestive system whenever we eat a fatty meal. Kale contains bile acid sequestrates, which helps to lower cholesterol levels which lead to a reduced risk of heart disease over time. One current research found that daily consumption of kale juice for about 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.

Another research concluded that, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol lowering drug that functions in this way.

Protect the Eyes: One of the most common consequences of ageing is that eyesight becomes poorer. Luckily, there are several nutrients in the diet which can help avoid this from happening.

Lutein and zeaxanthin, carotenoid antioxidants which are found in large amounts in kale and some other foods are extremely beneficial for protecting your eyes. Many researches have revealed that people who consume sufficient lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders.

Help to Lose Weight: Kale has numerous properties that make it a weight loss friendly food. It is extremely low in calories… but still offers substantial bulk that helps you feel full. Because of the low calorie and high water content, kale has got a low energy density.

Consumption of foods with a low energy density has been proven to aid weight loss in several studies. Despite the low amount of calories, it contains small amounts of protein and fibre. These are two most important nutrients when it comes to losing weight. Though there is no research directly testing the effects of kale on weight loss, it makes sense that it might be a useful addition to a weight loss diet.

Loaded with Antioxidant: Kale, just like other leafy greens, is extremely high in antioxidants. Kale consists of beta-carotene, vitamin C, as well as various flavonoids and polyphenols which help to stabilize oxidative damage by free radicals in the body.

Oxidative damage is supposed to be one of the major reasons of ageing and many diseases, including cancer. However many substances that happen to be antioxidants also have additional important functions this includes the flavonoids quercetin and kaempferol, that are found in comparatively large amounts in kale. They have powerful anti-inflammatory, cardio-protective, blood pressure lowering, anti-viral, anti-depressant and anti-cancer effects.