USDA Nutrient-Dense Foods · Vegetable
Brassica oleracea var. acephala (Lacinato Kale)
Preliminary EvidenceCompound
Hermetica Superfood Encyclopedia
Lacinato kale (Brassica oleracea var. acephala) contains glucosinolates that convert to bioactive isothiocyanates through myrosinase enzyme activity. These compounds exhibit neuroprotective and anti-inflammatory effects through modulation of inflammatory cytokine production.
Lacinato kale (Tuscan black kale or dinosaur kale) is a dark leafy cruciferous vegetable from Brassica oleracea, characterized by deeply textured, dark blue-green leaves with a wrinkled appearance. Bioactive compounds are extracted through lyophilization (freeze-drying) or enzymatic bioactivation with myrosinase to enhance glucosinolate metabolite availability.
The research base consists primarily of animal models and mechanistic studies rather than human clinical trials. One human study referenced 8-week kale powder consumption restoring blood parameters (PMID not provided), while most evidence comes from rat neuroprotection models and mouse microbiota studies.
Animal studies used lyophilized powder at 500 mg/kg body weight or bioactivated extract (17 mg TBK-SE plus 20 μl myrosinase per 1 ml) administered daily for 7 days. Human clinical study used kale powder for 8 weeks (specific dose not detailed). Consult a healthcare provider before starting any new supplement.
Per 100g raw Lacinato (Dinosaur) Kale: Calories ~35 kcal, Water ~89g, Protein ~2.9g (contains all essential amino acids at low levels), Total Carbohydrates ~5.6g, Dietary Fiber ~3.6g (mix of insoluble cellulose/hemicellulose and soluble pectin), Fat ~0.7g (including alpha-linolenic acid ~0.18g). Key Vitamins: Vitamin K1 (phylloquinone) ~704µg (587% DV) — bioavailability enhanced by dietary fat co-consumption; Vitamin C ~93mg (103% DV) — partially degraded by cooking (~30-50% loss); Vitamin A as beta-carotene ~500µg RAE, with carotenoid bioavailability improved by fat and heat; Folate (B9) ~141µg; Vitamin B6 ~0.27mg; Riboflavin (B2) ~0.13mg; Thiamine (B1) ~0.11mg. Key Minerals: Calcium ~150mg (bioavailability ~40-50%, lower than dairy but higher than spinach due to moderate oxalate levels ~20mg/100g); Potassium ~447mg; Manganese ~0.66mg; Magnesium ~47mg; Iron ~1.5mg (non-heme, bioavailability ~5-12%, enhanced by Vitamin C co-consumption); Phosphorus ~92mg; Copper ~0.29mg; Zinc ~0.56mg. Bioactive Compounds: Glucosinolates (primarily glucoraphanin, glucobrassicin, neoglucobrassicin) ~70-100mg/100g total — hydrolyzed by myrosinase enzyme upon cell disruption to bioactive isothiocyanates (sulforaphane), indoles (indole-3-carbinol), and nitriles; myrosinase activity is destroyed by cooking but gut microbiota can provide partial conversion; Lacinato variety tends to have moderate-to-high glucosinolate content versus curly kale. Carotenoids: Lutein + Zeaxanthin ~18mg/100g (among highest of leafy greens, bioavailability 10-15%, markedly improved with fat); Beta-carotene ~9.2mg/100g. Flavonoids: Quercetin ~34mg/100g and Kaempferol ~47mg/100g (among richest dietary sources); these are present largely as glycosides, hydrolyzed to aglycones post-absorption. Chlorophyll ~300-400mg/100g. Omega-3 to Omega-6 ratio approximately 1:1, favorable profile. Bioavailability Notes: Goitrogens (thiocyanates from glucosinolate hydrolysis) may inhibit thyroid iodine uptake when consumed raw in very large quantities; cooking reduces this risk. Oxalates present at low-moderate levels (~20mg/100g), substantially lower than spinach, with minimal impact on calcium absorption. Lightly steaming preserves glucosinolate substrate while reducing myrosinase activity, but chopping raw and resting 5-10 minutes before cooking maximizes sulforaphane formation.
Lacinato kale's glucosinolates undergo myrosinase-mediated hydrolysis to produce bioactive isothiocyanates. These compounds preserve blood-brain barrier integrity and reduce neuronal apoptosis markers during cerebral ischemia. The anti-inflammatory effects occur through suppression of TNFα and IL-1β cytokine production pathways.
Current evidence is limited to preliminary animal studies. Myrosinase-bioactivated kale extract demonstrated neuroprotective effects in rat cerebral ischemia models by preserving blood-brain barrier function. Lyophilized kale at 500 mg/kg significantly decreased TNFα and IL-1β inflammatory markers in rats. Human clinical trials are needed to establish therapeutic efficacy and optimal dosing protocols.
Lacinato kale is generally safe as a food ingredient with no established toxic dosage levels. High intake may interfere with thyroid function due to goitrogen content, particularly in individuals with iodine deficiency. May interact with anticoagulant medications due to vitamin K content. Pregnant and breastfeeding women should consume normal dietary amounts without supplemental concentrates until safety data is established.
