Kale
What is Kale?
As a cruciferous vegetable, kale is a good source of fiber and contains sulforaphane. Common varieties include green curly kale, dinosaur (lacinato) kale.
Other varieties include Red Russian kale, Redbor kale and Chinese kale (Gai Lan)Kale is a member of the cruciferous family of vegetables.
Choose kale that has dark, green leaves. Avoid kale with wilted, brown or yellow leaves.
It is a non-dairy source of calcium.
Kale is a source of sulforaphane.
Sulforaphane helps to reduce inflammation, oxidative stress and promote detoxification [1]. To learn more about sulforaphane, visit the sulforaphane note
Nutrient Breakdown
Kale contains a variety of nutrients including:
Cooking Kale
Raw kale contains the greatest amount of sulforaphane [2].
When cooking kale, steaming is the best option to help reduce that amount of sulforaphane lost in the cooking water [3].
Foods Containing Kale
Kale chips
Salad kits
Raw wraps
Burgers
Kale gnocchi
Kale Alternatives
Swiss chard
Spinach
Collard greens
Mustard greens
Other leafy greens
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
Kale & Autism in the Research
There are no current studies on autism and kale. However, kale is a source of sulforaphane which has been studied in autism. To learn more about sulforaphane, visit the sulforaphane note.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
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Description text goes here[1] Ruhee RT, Suzuki K. The Integrative Role of Sulforaphane in Preventing Inflammation, Oxidative Stress and Fatigue: A Review of a Potential Protective Phytochemical. Antioxidants. 2020;9(16).
[2] McNaughton SA, Marks GC. Development of a food composition database for the estimation of dietary intakes of glucosinolates, the biologically active constituents of cruciferous vegetables. British Journal of Nutrition. 2003; 90: 687-697.
[3] Oliviero T, Verkerk R, Dekker M. Isothiocyanates from Brassica Vegetables - Effects of Processing, Cooking, Mastication and Digestion. Mol. Nut. and Food Res. 2018; 62.
