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When it comes to crowning the vegetable with the most vitamin A, K and beta carotene, kale is king! A cup of fresh boiled kale has over 1,000 percent of the percent daily value of vitamin K, and over 150 percent of the percent daily value of vitamin A and beta carotene. Kale is also unusually high in vitamin C, manganese and dietary fiber. Because of its high levels of vitamin K, people who are taking anti-coagulants should avoid this vegetable. Kale is well known for its anti-inflammatory and anti-cancer properties. The reasons for this is because kale contains powerful antioxidants, such as beta carotene and vitamin C. Many scientist and nutrition experts believe that antioxidants play a major role in the battle against heart disease, cancer and age-related diseases.

Kale is the food of wonders for many dieter because it is very low in calories and is saturated with vitamins, minerals and phytonutrients. Kale is also good for the heart and for controlling blood sugar levels because it is high in dietary fiber. A cup of fresh kale can have as low as 40 calories, and contains no cholesterol and fat. Like many vegetables, kale is very sensitive to high heat. Cooking kale in high heat will destroy many of its nutrients. For best results, boiled kale in a closed pan or use a pressure cooker. If you are not scared of calories, use flaxseed oil for dressing because it is very high in omega-3.

Kale is a healthy leafy vegetable that is good for the winter. It is a form of cabbage that gets sweeter as the weather gets colder and is a good source of vitamins A, C, and K. It also is a a good source of calcium. It is high in antioxidants and has anti-inflammatory properties. It also contains sulforaphane, which is a chemical that supposedly has anti-cancer properties.

It's kale time at the moment in the northern hemisphere and people still don't know what to do with this fabulous, delicious vegetable.

Kale, that curly superfood, is making its annual appearance crowding greenmarket tables. It is hard not to feel dismay viewing the heaps of greens; their arrival hails the coming of winter and its attendant lack of vegetable diversity. CSA members whose boxes overflow with the stuff week after week may become vexed by it -- how much stir-fry can one family eat?

Abundant in our area from late fall through early spring, hard frosts will produce sweet kale plants. The crop is easy to grow and prolific, making kale dead cheap, as well as providing more nutrients and fewer calories per cup than almost any food. Science aside, you won't eat the stuff if it doesn't taste good. A Web search of kale recipes turned up some unconventional preparations for the vegetable that preserve nutritional value and crank up the crave factor.

Our favourite way to eat kale is to juice it. Slightly bitter, incredibly nutritious and think and dense. It's a great way to start the day. If not, there are plenty of options and recipes throughout I Love Green Juice.

Some great info about fresh cabbage juice. Now the trick is to find a juice bar that will juice it.

Cabbage juice has earned reputation for healing duodenal ulcers. It is high in calcium, vitamin C, sulfur, vitamin A and much more. Cabbage juice has also help people with eczema, seborrhea, and infection. The fresh juice should be consumed immediately since one of the beneficial compounds it contains methylmethioninesulfonium chloride diminishes upon exposure to air.

The juice has a higher iodine content, which helps to regulate thyroid function and therefore can help with weight control. Cabbage juice has a cleansing effect on the mucous membranes lining the intestine tract and the stomach, helps to regulate bowel function, and may aid in preventing stomach cancer. Drinking cabbage juice can cause gas; however, this is a normal response brought on by the cleansing action of the juice as it breaks down waste in the intestines.

Cucumber Juice is one of the best known diuretics. It is good for the spleen, stomach, and large intestine. It is a blood cleanser and as such is good in the treatment of acne. The juice contains an abundance of potassium, which can help regulate blood pressure. It was once thought that the level of sodium in the body was the key to normal blood pressure; however, it is now known that is a correct balance between the levels of sodium and potassium that is important.

To maintain the necessary balance of sodium and potassium in the body, combine celery or dandelion green juice with cucumber juice. Cucumber juice also contains silicon, which can help strengthen hair and nails and improve skin conditions.

Being low in calories and high in fiber and nutrients, cucumbers are recommended part of any weight loss dietary regimen. Cucumbers are especially rich in potassium, which exerts a diuretic effect in cases of dropsy and edema.

Dr. Robert Young writes about the anti-oxidant and anti-aging properties of broccoli.

Quoted from the article:

Crucifer vegetables such as broccoli, Brussels sprouts and cabbage, have been tied to a lower risk of strokes and heart attacks. People with diabetes face up to a 500 percent increase in risk of developing cardiovascular dis-eases that are linked to damaged blood vessels caused by metabolic and dietary acids. They also risk other health problems such as kidney dis-ease which is also caused by an excessive amount of metabolic and/or dietary acid.

"Our study suggests that compounds such as sulforaphane from broccoli may help counter processes linked to the development of vascular disease in diabetes," said Warwick Professor Paul Thornalley. He added that in the future it will be important to see if eating a diet rich in broccoli and other crucifer vegetables will benefit diabetics. "We believe it will," he said.

Broccoli..cauliflower, cabbage, kohlrabi, brussel sprouts…
Broccoli is a plant from the cabbage family, brassicaceae. This group of vegetables has been reported to have a role in cancer prevention. Green vegetables anecdotally have been used in juices and eaten raw to boost immunity. Science is reporting chemical pathways and undertaking clinical trials that may explain the benefits of consuming broccoli and other vegetables from the brassicaceae group.

History
The origin of the word broccoli is from the latin “bracchium” meaning arm. There is refernce to broccoli from Roman times. Broccoli is a cultivated wild cabbage that originated in the mediterranean. Domesticated cabbage has bred into varying forms including cauliflower, cabbage, kale, kohlrabi and brussel sprouts all of which are in the same species. It did not become popualr in the United States till the 1920’s.

Why is broccoli beneficial?
Broccoli is high in vitamin C, soluble fibre and sulfuraphanes .The fibre is described as indigestible fibre and includes cellulose which can be seen when cutting the stalk. This fibre is valuable for the digestive system because it attracts water and aids defecation.

Broccoli also contains nutrients with anticancer properties such as diindolymethane and selenium. Diindolymethane (DIM) derived from the digestion of indole 3 carbinol in broccoli has reported anticancer, antiinflammatory , antiviral ,antibiotic and hormone control effects. Broccoli has a reputation as a medicinal plant and DIM is currently involved in clinical trials. The composition of vitamins and minerals in broccoli is vitamin A, betacarotene, thiamine (B1), riboflavine (B2) niacin (B3), pantothenic acid (B5), vitamin B6, folate, viitamin C, calcium, magnesium, phosphorous, potassium, zinc.

How can broccoli consumption be increased?
Broccoli can be eaten raw in this case the nutrients are fully retained. It is prudent to rinse before consuming. It can be eaten lightly cooked and consumed hot or cold and also cooked in a soup. It is reported that boiling and steaming causes a significantly greater loss of vitmin C than microwave cooking or pressure cooking 2

What gives broccoli its colour?
Broccoli contains chlorophyll. This green pigment transforms energy fromm the sun and carbon dioxide into chemical energy in the form of oxygen and carbohydrate. This process is essential for plant life. Broccoli has a high concentration of chlorophyll.

From this knowledge one can understand that with prolonged cooking as the vegetable changes colour and becomes grey, the nutrients have reduced.

Vitamin C level is higher when the vegetable is eaten in season 3.

What about cabbage, cauliflower, kohlrabi, brussel sprouts?
These vegetables are related in the brassica family and are believed to act similarly.

Nursing mothers have used cold cabbage leaves on their breasts to relieve breast engorgement despite scientific validation of a benefit. Dr Pathka a Polish epidemiologist has reported, but yet unpublished, the increase in breast cancer incidence in Polish female migrants to USA may be associated with a decreased cabbage consumption from 3-4 servings in Poland to one per week in the USA.

References
1.Wikipaedia.org. Broccoli
2. Int J Food Sci Nutr. 2007 Jun 22 1-12. Wunderlich SM..
3. J Food Sci 2007 Mar 72 ( 2) 5130-5. Galganot F.