Deep Dive

Shred Cavolo Nero finely for a firm, fresh crunch and a serious nutrition return: vitamin K for bone, vitamin C for collagen and immunity, potassium for blood pressure, calcium for structure, and carotenoids for your eyes - plus cruciferous compounds that help activate your body’s own defence systems. This nutritional powerhouse demonstrates why it’s considered among the world's healthiest foods, offering unparalleled benefits while being naturally low in calories. Unlike some kale varieties, Cavolo Nero has a tender texture and sweet, nutty flavour that works well both raw and cooked, making it easy to incorporate into your daily diet.

 Why You'll Love It 

• Black kale is exceptionally rich in vitamin K and vitamin C, plus useful calcium and potassium which is essential for strong bones and healthy blood clotting.
• The sulforaphane in Cavolo Nero works at the genetic level to reactivate tumour suppressor genes and silence oncogenes, providing protection against cancer development and progression.
• It contains multiple classes of antioxidants including carotenoids, flavonoids, vitamin C, and vitamin E, providing comprehensive protection against oxidative stress and cellular damage.
• Cruciferous compounds like sulforaphane are a potent activator of cellular defence pathways.
• One of nature’s richest sources of lutein and zeaxanthin in the vegetable world, making it a powerful food for supporting lifelong eye health and vision support.
• This leafy green is packed with glucosinolates, natural plant compounds shown to boost your liver’s detox enzymes.

 Health Benefits 

Eye health and macular protection
Cavolo Nero stands as the ultimate superfood for eye health, containing the highest concentration of lutein of any vegetable which, combined with zeaxanthin, are the carotenoids that concentrate in the macula to filter blue light and act as local antioxidants. Research shows that consuming foods rich in these compounds can reduce the risk of age-related macular degeneration by up to 50% and significantly slow cataract formation.

Cancer-protective phytochemicals
Cavolo Nero contains exceptionally high levels of sulforaphane, 7-10 times higher than broccoli. Sulforaphane is one of nature's most powerful anticancer compounds, working through multiple mechanisms including inducing phase II detoxification enzymes, promoting apoptosis in cancer cells, and inhibiting tumour cell proliferation. Studies demonstrate its effectiveness against various cancers including breast, prostate, colon, lung, and bladder cancers.

Cardiovascular health and cholesterol profile
Kale delivers potassium (supporting normal blood pressure) and fibre (supporting healthy lipids). In a 12-week study in men with high cholesterol, 150 mL/day kale juice improved HDL (by 27%), lowered LDL (by 10%) and improved HDL:LDL ratio (by 52%) and antioxidant status.

Immune function and collagen support
The extraordinary vitamin C content (110mg per 100g - 138% of daily needs) makes Cavolo Nero exceptional for immune support. This is four times higher than spinach and provides more vitamin C than citrus fruits. Vitamin C is essential for collagen synthesis for skin, gums, cartilage and blood vessels; wound healing and maintaining immune function. EFSA recognises vitamin C’s role in protecting DNA, proteins and lipids from oxidative damage.

Bone health and blood clotting
Cavolo Nero provides 817μg of vitamin K per 100g (681% of daily needs), making it one of the richest dietary sources available. Vitamin K is essential for proper blood clotting and works synergistically with vitamin D to support healthy bone metabolism and calcium utilization. The high bioavailable calcium content further supports bone health - particularly relevant for overall skeletal health.

Blood sugar regulation and metabolic support
With only 3.6g carbohydrates and 1.3g sugars per 100g, black kale has minimal impact on blood glucose levels while providing substantial fibre for blood sugar stabilization. The sulforaphane content may also help improve insulin sensitivity and glucose metabolism.

Anti-inflammatory properties and antioxidant defences
Cavolo Nero contains multiple anti-inflammatory compounds including vitamin E, beta-carotene, and various flavonoids like quercetin and kaempferol. The sulforaphane content provides additional anti-inflammatory benefits by modulating inflammatory pathways and reducing oxidative stress.

Natural detox support
When you eat Cavolo Nero raw (sliced or chewed), myrosinase converts glucoraphanin to sulforaphane, inducing detox enzymes that help the liver process and eliminate harmful compounds and toxins. This defence pathway is a hallmark of cruciferous veg.

 Why It Works – Scientific Insight 

• Macula-targeted carotenoids: Lutein/zeaxanthin accumulate in the macula; higher intake and AREDS2-style supplementation support slower AMD progression.

• Glucoraphanin → Sulforaphane: Cutting/chewing raw leaves brings myrosinase into contact with glucoraphanin, forming sulforaphane that up-regulates Phase II enzymes (e.g., Nrf2 pathway).
• Potassium & BP: Adequate potassium contributes to maintenance of normal blood pressure (authorised EU claim).
• Vitamin C and K: Vit C supports collagen formation and immune function; vit K supports bone maintenance and blood clotting.

See References