Kale facts for kids
Quick facts for kids Kale |
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Curly kale
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| Species | Brassica oleracea |
| Cultivar group | Acephala Group |
| Origin | Unknown, before the Middle Ages |
| Cultivar group members | Many, and some are known by other names. |
Kale is a leafy green or purple vegetable. It is also known as borecole. Kale belongs to the Brassica oleracea family, which includes other vegetables like cabbage. Its flowers have a special shape, which is why it's called a cruciferous vegetable.
Kale was first grown a very long time ago in the Mediterranean area. It was an important food for the ancient Romans. During the Middle Ages, it was a main food for many people. English settlers brought kale to the United States in the 1600s.
Kale is a very tough plant from the cabbage family. It can grow even when it's super cold, down to about -15 °C (5 °F)! But it doesn't like hot weather. Because it handles cold so well and grows easily, kale was a popular winter vegetable. It was especially loved in places like Scotland, Germany, Holland, and Scandinavia. Today, people all over the world enjoy eating kale.
Kale leaves are usually large and curly, with a strong flavor. They can be light green, dark green, or even blue-green. Unlike some cabbages, kale leaves don't form a tight head. This is why its Latin name, "acephala," means "without head." The leaves grow on a thin, whitish stem that can be 30 to 40 cm (12 to 16 inches) tall. Some types of kale are so pretty that people grow them just for decoration!
Contents
Why Kale is Good for You: Nutrients
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Kale is packed with important vitamins and minerals. It's an excellent source of Vitamin K, Vitamin A, Vitamin C, and Manganese. These help your body stay healthy and strong.
It's also a very good source of fiber, Copper, Tryptophan, Calcium, Vitamin B6, and Potassium. Fiber helps your digestion, and calcium is good for your bones.
Kale gives you a good amount of Iron, Magnesium, Vitamin E, Omega 3 fats, Vitamin B2, Protein, Vitamin B1, Folate, Phosphorus, and Vitamin B3. Eating kale is a great way to get many nutrients your body needs!
| Nutrient | % Daily Value | World Healthiest Foods Rating |
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| Vitamin K | 1327.6% | excellent |
| Vitamin A | 354.1% | excellent |
| Vitamin C | 88.8% | excellent |
| Manganese | 27% | excellent |
| Fiber | 10.4% | very good |
| Copper | 10% | very good |
| Tryptophan | 9.3% | very good |
| Calcium | 9.3% | very good |
| Vitamin B6 | 9% | very good |
| Potassium | 8.4% | very good |
| Iron | 6.5% | good |
| Magnesium | 5.8% | good |
| Vitamin E | 5.5% | good |
| Omega 3 fats | 5.4% | good |
| Vitamin B2 | 5.2% | good |
| Protein | 4.9% | good |
| Vitamin B1 | 4.6% | good |
| Folate | 4.2% | good |
| Phosphorus | 3.6% | good |
| Vitamin B3 | 3.2% | good |
| Calories(36) | 2% |
How People Use Kale
Kale is not often eaten raw because of its strong taste. You can add a small amount to salads. It gives a rich flavor to soups and stews. If you want to make its flavor milder, you can quickly boil it in water (this is called blanching). Kale tastes delicious with sauce, sprinkled with cheese, or mashed. You can even mix it with mashed potatoes!
Cooking with Kale
When you pick kale, look for firm, brightly colored leaves that are not too big. Avoid any leaves with spots or mold. One cup of cooked kale is about 130 grams.
To prepare kale, first cut the leaves away from the tough stem. Then, separate each leaf. Wash the leaves very well under running water. You can also use water with a little vinegar to remove any dirt or tiny bugs.
You can cook kale in several ways. You can boil it or steam it for 20 to 30 minutes. It can also be braised slowly in a pot, used as a stuffing, or quickly cooked in a wok.
Keeping Kale Fresh: Preservation
To keep kale fresh, store the leaves tightly together in the refrigerator. Do not wash them before storing. Put them in a plastic bag that has small holes. Kale can stay fresh this way for five to ten days. However, it tastes best and is less bitter when you eat it soon after buying it.
You can also freeze kale. First, quickly boil it for two to three minutes until the leaves become a little soft. Then, you can put it in the freezer.
Images for kids
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Children collecting leaves of red Russian kale (Brassica napus L. subsp. napus var. pabularia (DC.) Alef.) in a family vegetable garden
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Ornamental kale in white and lavender
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Curly-leaf kale
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Red Russian kale
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Making kale chips in Illinois
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A traditional New Years Danish dish: boiled ham, glazed potatoes and stewed kale
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A kale-based dish with other vegetables and sourdough bread, served at a restaurant in Australia
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See also
In Spanish: Col crespa para niños
