Lacinato Kale: 9 Health Benefits You Probably Haven’t Heard

Lacinato Kale

Lacinato kale has many names owing to its physical attributes. Regardless of the term used, Lacinato kale provides nutritional value to your physical well-being.

It’s called dinosaur kale, Tuscan kale, black cabbage, and Italian kale. Lacinato kale is mainly perceived in Italian cuisines. Typically, the vegetable grows around 60 to 90 centimeters in height. (about 2 to 3 feet). It has dark blue-green colored leaves and has a slightly sweet taste. This leafy vegetable is cultivated in Tuscany and is the prime ingredient in minestrone and ribollita.

Further, let’s look at the nutritional value of black cabbage and its health benefits.

Nutritional Value of Lacinato kale

As per Cal-Organic FarmsOpens in a new tab., an 85-gram serving of lacinato kale has 35 calories, 15mg sodium content, 300mg potassium content, and 220mg calcium. Besides these, it contains no fat and cholesterol content.

The black cabbage is also a rich source of vitamin A (210%), vitamin C (130%), and iron (6%).

Health Benefits of Lacinato Kale

Health Benefits of Lacinato Kale

Just like brassica vegetables, black cabbage offers health benefits to your body. These include:

1. Boosts your immune system.

Lacinato kale contains Vitamins A, K, and C responsible for enhancing the immune system by maintaining immunoglobulin levels. Nevertheless, they are antibodies that retain the mucus lining of the respiratory and gastrointestinal tract.

Moreover, the compound boosts the immune system by combating the growth of bacteria and virus strains.

2. Enhances your metabolic activities.

Being a rich source of Vitamin C, the leafy vegetable helps in enhancing metabolic activity. If you eat them in large quantities, it might slow down your metabolism. So, it’s always a good idea to steam some portion of kale to rule out the problem.

3. Keeps your heart healthy.

Kale contains bile acid sequestrants that help control cholesterol levels. Moreover, it promotes heart health and prevents cardiovascular diseases.

For better results, you can steam kale to increase the sequestrants’ ability. This process reduces the cholesterol level to a great extent.

4. Promotes bone health.

With the presence of calcium, lacinato kale contributes to healthy bone development. As such, eating leafy vegetables is a great way to prevent osteoporosis. Lacinato kale salad would be a good choice.

5. Improves cell growth.

Kale is good for the skin because vitamin C creates collagen. Besides, copper enhances the synthesis of melanin, which protects your skin from the sun’s harmful radiation. What’s more, it promotes cell growth due to its antioxidants and vitamin A components.

6. Detoxifies your body.

Kale is one of the best vegetables that help remove toxins in the body. Also, the chlorophyll present in kale acts as a chelating agent, binding toxins together. In addition, the high diindolylmethane (DIM) content cleans the entire system and protects the individual against harmful toxins.

7. Helps you lose weight.

Lacinato kale helps you lose weight because it comprises low-calorie content and no fat. If you have the urge to eat more, it’s better to include lacinato kale in your diet. This would stop those cravings for food items as the stomach gets filled quickly.

8. Supports Eye Health

Apart from zeaxanthin, kale contains a carotenoid, which is nothing but lutein. Subsequently, these compounds work to protect your eyes from ultraviolet rays and damages.

9. Improves your blood health.

Lacanito kale contains iron and vitamin K, which helps produce red blood cells. What’s more, they offer proteins your body needs for blood clotting and bone tissue development.


How to Cook Lacinato Kale Recipe


Lacinato Kale Recipe

Lemony-braised lacinato kale recipe is a healthy and delicious dish for meals. Even though it takes time to prepare the dish, you would be presenting something special for your loved ones.

So, let’s look at the time required to cook the dish, the steps, and the number of servings.

Preparation Time

While it’s pretty easy and straightforward to prepare a lemony-braised lacinato kale recipe, the individual may take as much as 15 minutes.

Cooking Time

Spare at least half an hour for cooking this leafy vegetable. However, the time for cooking would then depend on how well you fry the vegetable.


  • 1 bunch of lacinato kale wash thoroughly underwater
  • Half a tablespoon of fruity olive oil
  • Two to three garlic cloves for enhancing the taste
  • Some dry white wine
  • Half or a quarter cup of chicken stock
  • 1 teaspoon of sea salt
  • 1 to 2 spoons of fresh lemon juice


Step 1: Cut the centermost rib of the leaves with a sharp knife.

Step 2: After stacking the leaves, slice the bunch into 1-inch pieces.

Step 3: Boil water in a pot. Cook the vegetable leaves for three to five minutes.

Step 4: Now, take a large fry pan. Then, heat some olive oil, add garlic and sauté the leaves for some time.

Step 5: Add some wine. Cover the pan and cook till the liquid evaporates.

Step 6: Further, add a quarter cup of chicken stock and cook until the leaves become tender.

Step 7: Serve the dish and season it with lemon juice and a pint of salt.


With the list of the above ingredients, you can think about 2 servings for the lacinato kale salad.

Although you love eating a dish about lacinato kale, you should refrain from consuming it in raw form. Nonetheless, lacinato kale leaves are goitrogenic and may inhibit the thyroid from playing its role.

Feel free to share this blog with others who are seeking to prepare something different for numerous occasions.

Hardip Koradia

Hardip Koradia is a pro health blogger with years of experience in writing resourceful articles on different health topics like alternative health, natural health, home remedies, yoga, diet, etc. His passion for health inspired him to start AyurHealthTips, a growing health blog.

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