Kale. Health properties and serving suggestions
Kale is one of the healthiest leafy vegetables. It is very popular in many countries, especially in Scandinavia. Why should you eat kale? How to eat this vegetable?
What is kale?
Kale is a vegetable in the cabbage family. It has long and wrinkled leaves. This vegetable is a great source of protein, so it should be eaten by vegetarians. It has a lot of fibre and vitamins such as C and B group. It has a high content of mineral salts, potassium, iron, zinc and phosphorus. It contains a large amount of sulforaphane, one of the most powerful antioxidants. It is rich in lutein and zeaxanthin, which are helpful in eliminating free radicals in the body.
Kale is low in calories, in 100 g there are only 40 kcal, so it can be eaten by people on a diet. Low calorie and high amount of nutrients are its advantages.
What are the health properties of kale?
Using kale in your daily diet has many health benefits. This vegetable has anti-cancer properties due to its high content of sulforaphane and other antioxidants. These are great for the prevention of many diseases.
There is also a large amount of vitamin K in kale, which protects against liver, ovarian and breast cancer. This vitamin is recommended especially for women – it reduces menstrual blood. It also reduces the occurrence of external and internal bleeding.
A large amount of B vitamins strengthens the nervous system, vitamin C strengthens immunity and has antioxidant properties. Daily consumption of kale improves the work of the cardiovascular system. It lowers blood pressure, prevents atherosclerosis and strengthens blood vessels
Kale should be eaten by people at risk of anemia, because it has a high content of iron, which is necessary for the production of red blood cells.
It is a great source of beta-carotene and antioxidants such as zeaxanthin and lutein, which affect vision – improving the quality of vision
Kale should be introduced to your diet for people who have stomach or duodenal ulcers. Thanks to the sulforaphane content, it neutralizes bacteria that contribute to the development of gastric ulcers and mucositis.
When should not eat kale?
Kale should not be eaten by people who have thyroid problems. This vegetable is a source of goitrogens, which reduce the concentration of iodine in the body. Lowering it can cause thyroid disorders.
People who suffer from kidney stones should refrain from eating kale because it has a high content of oxalates, salts that are difficult to dissolve in water
How to prepare kale?
It is best to steam kale for a short time, about 3-4 minutes. It should not be subjected to longer heat treatment as it loses its nutritional value. It is recommended to eat it raw. It has tough leaves, so it is worth eating it as an addition to smoothies. To break the slightly tart taste of kale, add your favorite vegetables to the drink.
Blanched kale can be added to salads or cooked rice. It tastes great roasted in the oven and served as chips
How to store kale?
Kale is a vegetable that tolerates negative temperatures well. This vegetable is harvested in the fall and throughout the winter. Kale is available in stores packed in bags. Therefore, it is best to store it in the refrigerator. Kale can also be frozen – it does not lose its nutritional properties.
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