The black kale, also known as lacinato kale or dinosaur kale, scientific name Brassica oleracea convar. acephala var. palmifolia, is a type of vegetable belonging to the Cruciferae family very common in Italian cuisine and the main ingredient of the famous Tuscan ribollita soup, whose recipe you can find in the Healthy Food section. The black kale is characterized by elongated and thin leaves with a dark green almost blue color, it is a plant that shows a high resistance to cold, indeed, with the frost it acquires healthy properties. In fact, the black kale is a concentrate of antioxidants and anti-cancer substances that the plant produces to defend itself from external aggressions. These substances are also beneficial for humans. In particular, the black kale provides glucosinolates, powerful anti-cancer substances, lutein and zeaxanthin, two carotenoids important for the well-being of eyesight (Park et al, Saudi J Biol Sci, Feb 2018 - USDA Database). This vegetable is also a precious source of vitamins, such as C and provitamin A, minerals such as iron, zinc, magnesium, potassium, phosphorus and manganese, folic acid and fibers that have a beneficial effect on the intestinal tract by counteracting constipation (Becerra -Moreno et al, Cyta Journal of Food, Sep 2013). Moreover, the black kale, according to scientific studies (Kondo et al, Biomed Rep, Nov 2016), has also a hypoglycemic effect thanks to the fibers contained in it, in particular, it has been demonstrated that the intake of a portion from 7 to 14 grams of black kale after a meal rich in carbohydrates is able to reduce blood sugar by avoiding the dangerous blood sugar spikes. You can serve the black kale in the ribollita, that we have already mentioned, or, even better, to preserve all its healthy properties, you can also add it raw, cut into thin slices, to salads or you can use it, always raw, to prepare an exceptional pesto and season your pasta, also this recipe can be found in the Healthy Food section. In alternative you can add this kale to healthy smoothies. Finally, a recommendation, don’t consume large quantities of black kale if you suffer from hypothyroidism because some substances contained in this vegetable, as well as in other vegetables of the same family of Cruciferae, could hinder the absorption of iodine.
Vitamins, carotenoids, mineral salts, fibers and antioxidants, powerful antitumor action, is able to keep at bay blood sugar especially when consumed together with a meal rich in carbohydrates.