"If there was a veggie version of an American Idol talent contest, the lovely kale might win over the more popular broccoli in antioxidant potency."
A descendant of the wild cabbage, kale is believed to have originated in Asia Minor, and migrated to Europe around 600 BC. Among his many attributes, the very wise Benjamin Franklin is credited with introducing kale seeds to North American soils from the far shores of Scotland.
Kale and collards are basically the same vegetable, except that kale’s leaves have curly edges. In fact, the other greens in the cabbage family, like turnip greens, mustard greens, watercress and kohlrabi, provide very similar nutrients and can all be juiced.
The Healing Powers and Health Benefits of Kale (collards) Juice
Protects From Coronary Artery Disease
Kale (collards) Juice Nutrition
These leaves are a concentrated powerhouse of nutrition. They’re a rich source of vitamin K, beta-carotene, vitamin C, lutein, and zeaxanthin, and an excellent source of calcium. An important note: because of kale’s high vitamin K content, people taking anticoagulants such as warfarin should avoid this food. Only 50 calories of kale contain 200% of your daily requirement of vitamin C, 308% of vitamin A and 14% of your daily need of calcium. Kale is also a good source of iron, folate, thiamin, riboflavin, magnesium, phosphorus, potassium, copper and manganese – a multivitamin in green leaves just waiting to be added to your glass of juice.
Kale (collards) Juice is an excellent source of:
- Vitamin C
- Vitamin A (beta-carotene)
- Vitamin K
Kale (collards) Juice is a good source of:
- Folate Acid
Phytochemicals & Antioxidants in Kale (collards) Juice
If there was a veggie version of an American Idol talent contest, the lovely kale might win over the more popular broccoli in antioxidant potency. In fact, kale has eleven times more lutein (good for protection of eyesight) and seven times more beta-carotene than broccoli. The popularization of broccoli was by design. Scientists believed that people would be more likely to finish the broccoli on their plate than kale, and no matter how nutritious, it’s useless if stays on the plate and doesn’t get absorbed into your cells.
According to research done at the Yonsei Health Center at Yonsei University, “Regular meal supplementation with kale juice can favorably influence serum lipid profiles and antioxidant systems, and hence contribute to reducing the risks of coronary artery disease.”
Preparing for Juicing
Rinse leaves well. Kale is a tough leaf, so I find it best to push it through with a carrot or wedge of apple, a little at a time throughout the juicing process. Watching the deep green juice of the kale pouring out the juicer, you know just by the color that this juice is loaded with nutrients.
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Kale (collards) Juice Tips
I have two daughters with two very distinct personalities and tastes. When they were children, one would walk around the house happily eating a raw broccoli stock, while the other would not eat anything close to the shade of green. We had to be smarter than our two-year-old. So we bought a candy-red colored sippy cup, and while she was sleeping, we secretly juiced kale, with lots of apple. She blithely drank it and we watched in bliss, hiding our delight. The juicer has saved many a nutritionally dull day.
Picking Perfect Produce
Look for solid, deep green leaves. Should not be limp. Available all year.
Storing Your Produce
Will keep in refrigerator for up to five days, if covered. Store away from fruits.
I always add a lemon to all my veggie juices. The added Vitamin C in lemons greatly increases iron absorption. Kale can be added to any veggie juice and is very palatable, even for children who would never eat a bowl of greens.
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