Kale is a vegetable whose nutritional value and he alth properties were appreciated since antiquity. However, in Poland it is still used to decorate platters rather than eat. This is a huge mistake because kale prevents many serious diseases such as cancer and heart disease. Check how to make kale - try our recipes.
Contents:
- Kale - anti-cancer properties
- Kale - rich in polyphenols
- Kale supports the work of the cardiovascular system
- Kale - where to buy?
- Kale - how to prepare?
- Kale can protect against ulcers
- Kale for he althy eyes
- Kale - contraindications
- Kale contains oxalates!
Kaleis a variety of cabbage with long, wrinkled leaves, thehe alth properties of whichare also appreciated in Poland. The colorful leaves of kale (in various shades of green, violet-green and violet-brown) are a treasury of protein, fiber, vitamins - mainly C and K, as well as mineral s alts - especially calcium and potassium, and sulforaphane - a strong antioxidant.
Kale - anti-cancer properties
Kale, like broccoli and other cruciferous vegetables, is a treasury of sulforaphane - an antioxidant that has a strong anti-cancer effect. Sulforaphane can protect i.a. against cancer of the prostate, lung and colon. However, in order for the kale to retain as much of its anti-cancer properties as possible, it should be cooked similar to broccoli, i.e. steamed for a maximum of 3-4 minutes. Otherwise, it will lose its he alth-promoting effect.
We recommend: What are the anti-cancer properties of broccoli?
Kale contains indoles that inhibit the secretion of active estrogens, thus preventing breast cancer.
Kale - rich in polyphenols
In addition, kale contains carotenoids (beta carotene, lutein, zeaxanthin) - antioxidants that also inhibit harmful oxidative processes, and thus - can prevent the development of cancer. It has been proven that the consumption of carotenoids can reduce the incidence of cancers such as cancer of the mouth, larynx, esophagus and bladder.
Worth knowingthat the color given by carotenoids (i.e. yellow, orange or red) in kale is masked with chlorophyll - a green dye that also has antioxidant properties and supports the body's cleansing processes - it creates strong connections with some toxic compounds (including some carcinogens), thanks to therefore less harmful compounds reaches the body's tissues.
Kale is also a treasury of another anti-cancer substance - vitamin K, which also inhibits the growth of certain cancers, incl. breast cancer, cancer of the ovary, colon, gallbladder, liver. According to specialists from the Food and Nutrition Institute, its deficiency may result in an increased risk of cancer development.
This will be useful to youNutritional Value of KaleRaw / Cooked(per 100g)Based on USDA National Nutrient Database
Energy - 49/28 kcal Total protein - 4.28 / 1.90 g Fat - 0.93 / 0.40 g Carbohydrates - 8.75 / 5.63 g Fiber - 3.6 / 2.0 g Vitamins
Vitamin C - 120/41 mg Thiamine - 0.110 / 0.053 mg Riboflavin - 0.130 / 0.070 mg Niacin - 1.000 / 0.500 mg Vitamin B6 - 0.271 / 0.138 mg Folic acid - 141/13 μg Vitamin A - 9990/13621 IU Vitamin K - 704.8 / 817.0 μg Minerals
Calcium - 150/72 mg Iron - 1.47 / 0.90 mg Magnesium - 47/18 mg Phosphorus - 92/28 mg Potassium - 491/228 mg Sodium - 38/23 mg Zinc - 0.56 / 0.24 mg
Vitamins K and A are persistent vitamins, resistant to high temperatures, but frying reduces their amount. On the other hand, cooking does not cause the loss of these vitamins, it contributes to their release and therefore their content after cooking may be slightly higher.
Kale supports the work of the cardiovascular system
Kale contains large amounts of vitamins and elements that support the work of the cardiovascular system. The elements are dominated by potassium, thanks to which the blood vessels are more permeable, which makes the blood circulate more freely (the effect is a drop in pressure), and calcium, which plays an important role in the proper pumping of blood to all body tissues.
Kale is a treasury of vitamin C. Only peppers and parsley have more of them.
In addition, along with potassium, calcium regulates blood pressure. Kale also contains vitamin C, which seals and strengthens blood vessels, inhibits the oxidation of "bad" LDL cholesterol, and thus - prevents atherosclerosis. In addition, it lowers blood pressure, participates in the production of red blood cells, which may prevent anemia.
In turn, vitamin K, which is also present in this vegetable, playsan important role in the blood clotting process, incl. reduces excessive menstrual bleeding. Its deficiency may cause poor blood clotting, susceptibility to internal and external hemorrhages, and problems with wound healing.
This will be useful to youKale - where to buy?
The kale season begins in autumn and lasts almost all winter. The best leaves are dark green, firm, brittle, without stains or damage. Younger shoots are tastiest after frosts, because their leaves lose their sharp, cabbage flavor. Late winter kale perfectly tolerates frost, even down to -15 degrees C.
Kale can be bought in some bazaars and hypermarkets. It can also be found in he alth food stores. After purchase, it's best to keep it in the bottom of the refrigerator in a foil bag with holes, but only for 3 days. Alternatively, it can be frozen.
Kale - how to make kale?
Kale can be prepared in a similar way to spinach, i.e. fried or blanched. In addition, kale will enrich the taste of salads and vegetable dishes with rice, groats or noodles. Kale chips are also very famous. This green vegetable is also one of the ingredients of an Irish dish called colcannon. It is a type of mashed potatoes with the addition of shredded kale or cabbage. In Ireland, colcannon is traditionally eaten on Halloween. Also, the kale can be eaten raw.
Kale can protect against ulcers
Kale can protect against gastric and duodenal ulcers. In this green vegetable, the above-mentioned Sulforaphane destroysHelicobacter pylori- bacteria that can contribute to the development of ulcers, as well as a number of other disorders, including gastritis.
Kale for he althy eyes
Kale has a lot of beta-carotene, from which the body produces vitamin A - a compound that is involved in the process of seeing - including preventing the occurrence of the so-called night blindness, which is problems with vision at twilight, and dry eye syndrome. In addition, kale contains other antioxidants such as lutein and zeaxanthin, which are the main components of the macular pigment. Their antioxidant effect is based on the fact that they protect the retina of the eye against damage by free radicals and the harmful effects of excess light energy. Vitamin C has similar antioxidant properties.
Kale - contraindications
Kale, like other cruciferous vegetables, provides a lot of goitrogens - compounds that can affect the metabolism of iodine, leading to a reduction in its concentration in the body, which leads to a disturbance in the synthesis of thyroid hormones and gland hypertrophy.
Kale causes gas and gas, especially when raw. The cooked one is less bloating.
Fortunately, you can limit their adverse effects to some extent by cooking (goitrogens are released under the influence of high temperature). However, people struggling with thyroid diseases should avoid kale and other cruciferous vegetables.
Kale contains oxalates!
Kale, next to beetroot, spinach and rhubarb, is a product rich in oxalates, therefore it should be avoided by people struggling with oxalate stones.
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