In this article, I’ll share how to grow kale easily, its health benefits, and some fun facts about this tasty and nutritious vegetable.
Whether you’re new to gardening or have been growing veggies for years, you’ll find something useful here.
Hi, I’m Hasan, and I’ve been gardening for about 8 years.
Let’s get started.
Table of Contents
How to Grow Kale in a Raised Bed
When to Plant: Plant kale 3-5 weeks before the last frost for a summer harvest.
Sunlight: likes 6-7 hours of sunlight but can handle some shade.
Soil: Use high-quality soil with a pH of 6.5 to 6.8.
Planting: Sow seeds 1 to 1.5 inches deep and space them 8 to 12 inches apart.
Watering: Water regularly, about 1 to 1.5 inches per week if there’s no rain.
Fertilizing: Add compost or fish emulsion every 6-7 weeks.
Nutritional Benefits of Kale
Nutrients: Kale is rich in vitamins A, C, K, calcium, potassium, and lutein.
Health Benefits: Good for eyes, skin, heart health, weight loss, and lowering cholesterol.
Low in Calories: Kale is low in calories but packed with nutrients, making it a great choice for a healthy diet.
Kale vs. Spinach: Nutritional Comparison
Kale: One cup cooked has 36 calories, 2.47g protein, 94mg calcium, 53.3mg vitamin C, and 17707 IU vitamin A.
Spinach: One cup cooked has 41 calories, 5.35g protein, 245mg calcium, 17.6mg vitamin C, and 18866 IU vitamin A.
Growing Kale from Cuttings
Step-by-Step:
1. Cut off the leaves and place the stem in a jar of water.
2. New leaves will appear in a week.
3. Roots will grow from the stem in two weeks.
4. Transplant the stem into a raised bed or the ground.
Ornamental Cabbage and Kale
Uses: Mostly for decoration but can be eaten (though very bitter).
Planting: Plant in early fall in pots or directly in the ground.
Care: Needs 1 inch of water weekly and occasional fertilizing.
Kale Quick Care Guide
Light: Needs 6-8 hours of bright, indirect light.
Water: Keep soil slightly moist.
Ease of Growing: Requires moderate care, more than easy herbs or flowers.
Common Pests and Diseases
Pests: Beet armyworm, cabbage aphids, cabbage loopers.
Diseases: Alternaria leaf spot, anthracnose, downy mildew.
Prevention: Regular monitoring and organic treatments can help keep kale healthy.
Best Kale Substitutes
Collard Greens: Closest in taste.
Mustard Greens: Slightly spicy.
Baby Spinach: Similar flavor but more delicate.
Swiss Chard: Close match if stems are removed.
Turnip Greens and Cabbage: Stronger flavor but good in a pinch.
Health Benefits of Kale
Anti-inflammatory: Balances omega-6 and omega-3.
Detoxification: Helps remove toxins from the body.
Antioxidant: Rich in vitamin C and beta-carotene.
Heart Health: Lowers cholesterol and supports heart health.
Brain Development: Good for infants due to folate content.
Cancer Prevention: Contains compounds that prevent cancer cell growth.
Vision: Helps prevent macular degeneration and cataracts.
Conclusion
Kale is a fantastic plant to grow and eat. It’s full of nutrients, easy to grow, and can be used in many dishes.
Remember to plant it at the right time, give it enough sunlight and water, and watch out for pests.
Try different types of kale and see which ones you like best. Happy gardening!
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