Kale, kale or kale (Brassica oleracea var. Sabellica L.) is a vegetable that grows easily and has great resistance, growing even in the most adverse weather conditions. Versatile as she alone in the kitchen, its small leaves will serve as the basis for your fresh salad recipes, while the larger and dark-toned leaves will be the perfect dressing in dishes as disparate as your stews, soups or pizzas.
In the Tuscan regions, a variety called “Kale Dinosaur” is very popular, which stands out for its tasty and bright wrinkled, green-violet leaves. Now, since the Kale does not stay crispy for too long, we advise you to consume it soon in your diet before its leaves lose their properties.
Benefits of Kale for your health
The consumption of kale leaves in your kitchen recipes can be assimilated to what would be the taking of vitamins in a pure state for health, packaged and certified. The reason is that the vitamin content to be shared by a single cup of this vegetable, which on the other hand is not too well known, amounts to the value of the sum of other food series for a whole week.
- One cup of kale contains 206% of the RDA in vitamin A and 134% of that amount in vitamin C.
- As for vitamin K, that single cup of leaves will share 684% of your daily value.
- The concentration of minerals in its deep green leaves is also better than you can imagine
- Also known as green collard greens, its popularity among foods in Europe does not stop growing, being the favorite vegetable of celebrities for the many benefits that it will share in your health.
- Its calcium content is higher than that associated with milk
- It is considered to be a more complete source of iron in the diet than meat
- Its anti-inflammatory and anti-oxidant action is remarkable
The ones we just mentioned are just some of the reasons why Kale or Kale tops the list of superfoods or superfoods for recipes. It has more properties, as an antioxidant, in this vegetable the presence of the phyto-nutrient nature-3-carbinol stands out, an essential element in the cellular regeneration of DNA, which also shows the undoubted advantage of reducing the growth of harmful cancer cells.
This sulforafane content in kale has the remarkable ability to help prevent colon and prostate cancer. Similarly, scientific studies show the fact that its leaves calm lung congestion while contributing to the optimal functioning of the liver, stomach and immune system in general. As if all this were not enough, this vegetable also has lutein and zeaxanthin content, which protect the eyes from macular degeneration.
Due to its properties, taking kale is more recommended than taking beef, the latter habit very indicated for its content in iron, calcium, vitamin and protein to the body. In addition, the consumption of kale is much better at an anti-inflammatory level for the body than that of other leafy vegetables. Specifically, it prevents and can even reverse arthritis, certain heart ailments and autoimmune pathologies.
Regarding the Omega fatty acids that it includes in their content, they constitute what are called essential acids because they are essential for the body when it comes to staying healthy, but they must come from sources outside the body, being kale the best supplier of this type of fat.
The above benefits that you can share are frequently named but sometimes not valued as they deserve and include the ability to better regulate blood clotting, to assist in the construction of cell membranes in the brain, and to protect against specific heart diseases as well as possible cardiac arrests. Also, rheumatic arthritis and lupus are just a few of the autoimmune diseases that kale can also better combat.
If we go to real numbers, in a serving of Kale 121 milligrams of Omega-3 acids and 92.4 milligrams of Omega-6 fatty acids are counted, which makes it one of the most beneficial vegetables for humans.
Nutritional properties of Kale
Content Per Serving Percent Daily Value *
Calories from Fat 6
Cholesterol 0 mg 0%
Sodium 43 mg 2%
Total Carbohydrate 10 g 2%
Dietary Fiber 2 g 8%
Total Fat 1 g 1%
Saturated Fat 0 g 0%
Protein 3 g
Vitamin A 303% Vitamin C 200%
Calcium 14% Iron 9%
These percentages are based on a daily diet of 2000 calories, with higher or lower values depending on your caloric needs and recipes consumed.
Results of studies on Kale
Recent medical studies (2018) reveal that kale shows a better protective effect against the dreaded bladder cancer, the sixth most frequent to be diagnosed among the American population.
In addition, green kale has an amazing amount of flavonoids (among the most abundant are kaempferols and quercetin), each of which fulfills a specific function in relation to the body.
Its 32 phenolic compounds and its 3 hydroxycinmanic acids, better help cholesterol to stay at the recommended levels, while attacking free radicals that damage it.
Healthy Kale Recipes: Tuscan Bean and Kale Soup
Ingredients content for 6 people:
- One ounce dried cannellini beans
- Seven cups of vegetable or chicken broth
- Two large sliced garlic cloves
- 1 tablespoon fresh sage, ground
- Two tablespoons of coconut oil
- A third of Kale leaves, chopped robustly and without sticks
- A large sliced onion
- Freshly ground black pepper
- Two teaspoons of fresh rosemary
- Prepare a large pot in your kitchen in which you will cover the beans completely with water, soaking them overnight.
- Heat two tablespoons of oil in a large saucepan over medium heat. Add an onion and sauté for about 5 minutes, until you feel it soft. Add the sage, garlic and rosemary and sauté for one more minute.
- Add the broth and beans. Cover and adjust the heat level to allow a slight boil, allowing them to cook for about an hour, until the beans are practically soft and add the Kale.
- Cover and continue cooking until the beans and vegetables are softer.
- Remove the casserole from the heat and mash some beans against the walls of the casserole, so that the soup acquires a rich consistency. Add water if necessary and season to taste.
Keep in mind that the effectiveness of certain antioxidants and vitamins in Kale are reduced when cooked for your recipes.
Curiosities you should know about the Kale
Cultivated in wild varieties by Greeks and Romans, the consumption of kale leaves spread throughout the kitchen throughout Europe, where their leaves were called “cabbages”, and reached the British Isles. They also left for the Americas, a continent where they became very popular in the kitchen under the name of “Colewarts”.
This Brassica has managed, on its own merits, to be recognized as one of the healthiest foods (due to the amount of nutrients such as vitamins, calcium or iron for our health) that can be found in organic markets, supermarkets or specialized stores in 2018 , entering the kitchen and world recipes.
In the United States it becomes more famous every day as the star and healthy component that is for salads, among other recipes. Plagued with vitamins, this vegetable is in itself an effective prevention for different types of cancer, autoimmune diseases, heart ailments and even macular degeneration.
As you can see, there are plenty of reasons for this product to become the best mandatory food supplement in your kitchen in 2018, which, in a delicious way, cares for you like few others.
Sources and References
- Superfoods for optimal health
- The world’s healthiest foods
- National Center for Complementary and integrative health