How healthy is kale?

Kale, an everyday winter vegetable for the Dutch. However, once you look into it, kale could be one of the greatest superfoods. Even America has discovered kale as a superfood. But how healthy is kale actually and where can kale play a positive role when it comes to our health?

The base

Kale is a leafy vegetable that is easy to grow. Kale does not need special soil and can actually grow anywhere. It is a typical vegetable that we eat in autumn and winter. Officially, kale is called Brassica oleracea var. Sabellica.
In addition to some pure varieties, there are also some hybrid varieties. The pure varieties are:

  • Westland autumn
  • Westland winter
  • Westland half-height finely curled

By the way, the Westland Autumn is a variety that cannot withstand frost.
Although we always talk about regular kale, there are some different types, namely:

  • Bush kale
  • Dwarf or cut kale


Bush kale

The bush kale is sown in June and planted within a month and finally harvested between September and February. This way, the kale can be eaten almost fresh from the field. In March the fairly long stems shoot through and bloom.

Dwarf or cut kale

This kale should not grow long stems (they have thin stems and eyes as if they form a rosette), precisely because it is mowed. Sowing is normally done in July and harvested between mid-September and early November.


Kale is healthy and is now considered a superfood (and is also affordable). But what exactly are the nutrients in kale?
100 grams of fresh kale contains:

  • Vitamin C
  • Vitamin B1/B2/B3
  • Vitamin A
  • Vitamin K
  • Vitamin E
  • Potassium
  • Iron
  • Carotene
  • Phosphorus
  • Manganese


Antioxidants / against diseases

Kale contains many antioxidants and these are important to protect the cells in your body against free radicals. Free radicals are atoms that are in fact no longer in balance. If free radicals are not produced intentionally by the body, they can cause disease. Antioxidants are therefore important for the body.
With the normal 200 grams of vegetables (per day), kale contains significantly more nutrients than the minimum you need. All in all, kale is good for building resistance, bones and teeth.
Furthermore, kale is a good counterpart for diabetes, cancer, obesity and cardiovascular disease.


Kale is also sustainable, because just compare it with beef. Kale is ready for consumption within about 60 days. A piece of beef from a cow needs 1.5 to 2 years. The substances required to produce the product are eleven times as much for cows as for kale.

How to apply?

In addition to the well-known stew with potatoes, sausage and a hole of gravy (not too much), you can also mix kale in a salad or make a vegetable juice in a smoothie. This also makes kale a vegetable that you can eat more often… and try a variant yourself. For example, replace the sausage with bacon, put kale in a smoothie with banana or use it in a salad with a piece of salmon. Kale is extremely healthy, tasty and versatile.