It
may be hard to imagine any crops thriving in the chill of
winter. As snow blankets the soil in the Northeast and Midwest,
delicate produce is all but absent from the landscape.
Yet, even in the deepest frosts, there is a distinctive
crop of greens that endures, with leaves unfurling like
emerald petticoats beneath snowy white skirts. These hardy
vegetables — the Brassicas — are both versatile
and nutritious. Descendents of wild cabbage, the Brassica
family encompasses a variety of cruciferous vegetables including
kale, collards, arugula and bok choy. Their growth is nurtured
by the cold, and the more frosts they enjoy, the sweeter
their leaves.
These
greens are gaining attention due to the cancer-fighting
potential of their sulfur-containing phytonutrients. When
cruciferous vegetables are chopped or chewed, they release
compounds that researchers believe activate detoxifying
enzymes in the liver. In turn, these enzymes may neutralize
free radicals thereby reducing the risk of breast, ovarian,
colon and other cancers. While all vegetables are advantageous
in maintaining health, cruciferous vegetables appear to
have an edge in preventing cancer. A recent study conducted
in the Netherlands found that those who regularly ate vegetables
had a 25% lower risk of colorectal cancers, but those who
consumed the most cruciferous vegetables had a 49% drop
in their risk. Studies on prostate and lung cancers have
yielded similar results.
Health Benefits:
- Sulfur-containing phytonutrients may detoxify
carcinogenic substances
- Shown to reduce the risk of breast, ovarian,
prostate, colon and other cancers
- Rich in beta-carotene and lutein
- May prevent diseases of the skin and eyes
- Excellent source of calcium, magnesium and
Vitamins A, B6, C and K
- Supports a healthy immune system
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Among
the Brassicas, kale is the family prodigy. Perhaps because
of its unique and colorful appearance, kale has long been
a member of the salad bar decoration. Curly kale has ruffled,
deep green leaves; ornamental kale is green, white or purple;
and dinosaur kale boasts shiny blue-green leaves. Yet kale’s
merits extend far beyond its appearance. It is particularly
rich in beta-carotene (which protects against diseases of
the skin) and the carotenoid lutein (which prevents damage
to the eyes), with seven times the beta-carotene and ten
times the lutein that fellow Brassica family member broccoli
contains. Kale’s vitamin content is also exceptional.
Just one cup of raw kale contains 15% of the recommended
daily value of calcium and Vitamin B6, 40% of the magnesium,
180% of the Vitamin A, 200% of the Vitamin C and a whopping
1020% of the Vitamin K. The boost in immune support and
antioxidant protection provided by these vitamins could
help ward off the colds and flus of the winter season, not to mention
more serious diseases.
To
get the full benefits of kale and its cruciferous cousins,
eat at least three-to-five servings of these winter greens
per week. It also helps to choose organically grown vegetables,
which contain higher concentrations of phytonutrients. Lightly
steaming the greens retains the nutrients best and may actually
make them more available. Beyond that, let creativity be
your guide. These earthy vegetables are an excellent complement
to hot soups like Portuguese caldo verde or hearty beef
and pork dishes. Though your greens like it out there in
the cold, you certainly don’t have to.
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