ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Kale: History, Benefits, and Risks

Updated on November 23, 2013
Kale is a part of the cabbage family and has been around for thousands of years. But can you have too much of it?
Kale is a part of the cabbage family and has been around for thousands of years. But can you have too much of it? | Source

Kale is an ancient vegetable that has been cultivated and eaten by humans for centuries.

As many people are becoming more nutritionally aware, the dark, leafy green is maing a come-back in home gardens, farmer's markets and on kitchen tables.

Find out the history of kale, the health benefits of a diet rich in kale and any risks associated with its consumption.

History of Kale

Kale is a part of the cabbage family.

There is evidence that the Ancient Greeks and Romans grew the vegetable along with collards.

The word kale, according to Texas A&M Agriculture Extension, comes from the Latin coles which is the Latin word for all vegetables that fall into the cabbage family.

Kale was brough to America in the 1600's by European settlers.

It is very adaptable at cooler climates and wild evolutions of the domestic plant can be found in parts of Europe and Asia.

Health Benefits of Kale

According to WebMD, kale provides unsurpassed nutrition. It is rich in antioxidants and studies have linked kale consumption to a decreased cancer risk and lower cholesterol numbers.

The vegetable is low calorie and versatile.

Another benefit of kale is that it is a plant the thrives in the colder winter months. So it provides the nutrients of fresh vegetables when other sources of fresh produce are more scarce.

The Washington Post points out that kale contains an astronomical amount of flavonoids which are known for their anti-inflammatory effects.

Anti-inflammatory properties may lead to a reduction of heart disease risks and complications.

However, there are some risks associated with consuming too much kale, particularly too much raw kale.

Kale is grown in many parts of the world such as this crop in Kenya.
Kale is grown in many parts of the world such as this crop in Kenya. | Source

Risks From Kale Consumption

Overall, eating a normal amount of kale as part of a balanced diet is beneficial. However, some diets that prescribe eating all kale may actually be causing followers of the diet some problems.

  • Vitamin K

Kale is high in Vitamin K, a wonderful vitamin. But too much Vitamin K can cause blood clots. If someone is on dialysis or is taking blood thinners, Vitamin K's clotting properties may interfere.

Vitamin K can also be hard on already-compromised kidneys.

Also those who have liver disease may find that it is worsened by Vitamin K.

  • Oxalate

Kale contains oxalate in varying numbers, depending on the type of plant being consumed.

High oxalate have been linked to kidney stones, a painful condition caused by calcium build-up.

Oxalate can also keep the body from absorbing calcium because they naturally bind to calcium and magnesium, making them impossible for the body to digest.

So a straight kale diet may end up depleting the body of necessary nutrients for overall health or cause painful kidney stones.

  • Other Issues

Kale may also cause thyroid issues and gall stones in people that are sensitive or have already experienced problems in this area.

Kale as an ancient vegetable that is good for you in moderation.
Kale as an ancient vegetable that is good for you in moderation. | Source

Unless, however, you are eating a straight kale diet or drinking only green smoothies made predominantly of kale, there is likely very little room for you to worry.

Adding kale to your diet is way to get healthy vitamins and antioxidants.

Where To Buy Kale

Kale can be bought at your local grocery store or farmer's market.

Kale is best from late fall into early spring although it may be shipped from cooler climates even during summer months.

Look for kale grown locally or pick the one that is harvested closest to your home.

This way you can insure freshness and the highest nutrional value.

Should You Look for Organic Kale?

According to The Daily Green, Kale is one of those food that is best if you can find it as an organic.

Unlike some thicker skin fruits and vegetables such as bananas, the leaves and stalks are exposed when pesticides are used.

Since this is the part that the consumer eats, your risk of being exposed to toxins is increased.

It is very hard to wash all chemical residues off the leaf.

Plus, some of the residue is naturally absorbed by the plant.

Kale is a plant that has it's own natural pesticides (part of the reason it has been around since ancient times) so chemicals are really not needed in order to protect the plant from invaders.

Look for kale in the organic section of your grocery store or from a trusted source at a farmer's market or a local organic farm.

It's always better to avoid pesticide consumption if and when you can.

Growing Your Own Kale

According to Alisa Rutherford-Fortunati of Gentle World, kale is an easy vegetable for a home gardener to grow.

It can actually be grown in containers if you are limited on space or just have a roof, balcony or small lot or sidewalk for growing.

Kale can be grown from seeds or from small seedling transplants.

Although it thrives in cooler times of the year, some home growers claim that they grow kale for consumption most of the year.

It can be picked nearly any time during the process with the smaller leaves being more tender and the larger ones good for cooking or making fun items like kale chips.

Kale is relatively easy to grow in your own back yard.
Kale is relatively easy to grow in your own back yard. | Source

Take Aways

  • Kale is an ancient vegetable that has been around for a long time.
  • Kale consumption may lower cholesterol and lower the risk of heart disease and cancer.
  • You can consume too much kale.
  • Organic kale is a better choice.
  • Growing kale at home is relatively easy.

Kale is a fantastic vegetable that is making a comeback. Adding some of this wonder-food to your diet may have lasting, tangible health benefits.

Do you eat kale?

See results

Comments

    0 of 8192 characters used
    Post Comment

    • LCDWriter profile imageAUTHOR

      L C David 

      5 years ago from Florida

      Thanks Beth37---and now we know the "secret" code for kale. :)

    • profile image

      Beth37 

      5 years ago

      4627, that's the code for Kale. I work at a grocery store. lol

      I am so glad you wrote this hub so my knowledge of Kale could be so much for than 4627. Very informative and voted so. :)

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)