Organic kale is a dark green, curly leaf that can be consumed raw, cooked, or in the form of juice or smoothie. Being organic, kale is grown in nutrient-rich soil, which enhances its beneficial properties and ensures that it is free of chemical contaminants. Its taste is slightly bitter, although it softens when cooked or mixed with fruits and other vegetables.

Benefits of organic kale

• Potent source of antioxidants

Organic kale is one of the leafy green vegetables richest in antioxidants, such as vitamin C, beta-carotene, and flavonoids like quercetin and kaempferol. These antioxidants help combat cellular damage caused by free radicals and have anti-inflammatory properties.

• Eye health

The antioxidants lutein and zeaxanthin present in organic kale are important for eye health, as they protect the retina and help reduce the risk of macular degeneration and cataracts, two common eye problems in old age.

• Boosts the immune system

Thanks to its high content of vitamin C and vitamin A, organic kale supports the immune system and improves the body's response to infections. Vitamin C is also an antioxidant that facilitates iron absorption and enhances resistance to diseases.

• Bone health benefits

Organic kale is an excellent source of calcium and vitamin K, two key nutrients for maintaining strong bones and preventing osteoporosis. Vitamin K is essential for activating proteins that maintain bone density, making it an ideal food for people of all ages.

• Supports cardiovascular health

The antioxidants and fiber present in kale help improve cardiovascular health. Fiber helps reduce cholesterol levels by eliminating it through the digestive system, while potassium regulates blood pressure, reducing the risk of heart disease.

• Anti-inflammatory properties

The flavonoids and other antioxidant compounds present in organic kale have anti-inflammatory effects. This is beneficial for reducing chronic inflammation, which can contribute to diseases such as arthritis, asthma, and some cardiovascular disorders.

• Supports digestive system

The fiber in organic kale contributes to healthy digestion, preventing constipation and promoting intestinal transit. Fiber also helps maintain stable blood glucose levels, which is positive for people at risk of type 2 diabetes.

• Weight control

Organic kale is low in calories and high in fiber, which promotes satiety and reduces the need to consume other calorie-dense foods. Additionally, being very nutrient-rich, it is ideal for balanced diets and weight control.

Environmental benefits of organic kale

Being produced organically, the cultivation of kale:

• Preserves soil fertility, promoting biodiversity and the health of microorganisms.
• Avoids contamination of nearby water sources, as it does not use chemicals that can seep into them.
• Reduces carbon footprint by not depending on synthetic fertilizers and pesticides, which have a high environmental impact.

How to consume and store organic kale

Organic kale is versatile in the kitchen and can be consumed raw or cooked. Here are some ideas to make the most of its nutrients:

• Raw in salads: Massaging the leaves with a little olive oil and lemon softens kale and mellows its flavor.
• Green smoothies: Combine kale with fruits like banana, apple, or pineapple for a nutrient-rich smoothie.
• Sautéed: Lightly cook it in a skillet with garlic, onion, and a little olive oil.
• Kale chips: Roast kale leaves with a touch of salt and oil until crispy.
• In soups: Add kale at the end of cooking to retain its nutrients.

To maintain its freshness, it is best to store it in the refrigerator in a cloth or paper bag. Fresh kale keeps well for several days, although it is best to consume it as soon as possible to make the most of its nutrients.