Brassica oleracea, Kale, or Leaf cabbage belongs to the Brassicaceae family. Kale is native to Europe & Asia. Because so much kale is produced in kitchen gardens of Scotland, they are known as “kale yards.” Kale is a leafy dark green vegetable, you can consume it either raw or cooked.
Kale
Summary
Kale is bursting with healthy vitamins, folate & minerals, some of which are potent anti-inflammatory agents. Kale is the king of all the incredibly nutritious green vegetables. Kale benefits the Brain, Skin & Hair, control diabetes, blood pressure, and uric acid formation, strengthens bones, and enhances eye vision.
Kale Nutrition
Its nutrition values per 100 grams are as follows;
Kale contains 35 calories per 100 grams of edible amount.
- Carbs 4.5 gram
- Fats 1.6 gram
- Sugar 0.95 gram
- Cholesterol 0 gram
- Fiber 4.5 gram
- Water 90 gram
Kale Vitamins
Its vitamins and mineral value per 100 grams are as follows;
- Vitamin B1, 0.133 mg
- Vitamin B2, 0.36 mg
- Vitamin B3, 1.16 mg
- Vitamin B6, 0.016 mg
- Vitamin C, 93.4 mg
- Vitamin E, 0.65 mg
Kale Minerals
- Calcium, 252 mg
- Zinc, 0.42 mg
- Iron, 1.7 mg
- Potassium, 352 mg
- Phosphorus, 55.4 mg
- Sodium, 53 mg
9+ Amazing Kale Benefits For Health
Kale health benefits are following.
1. Good for the Heart
Frequent use of kale considerably reduced their coronary artery risk factors. The bile acid found in kale can lower cholesterol levels over time. Daily kale juice consumption may lower LDL bad cholesterol levels. Due to the abundance of fibers in kale, which absorb fat molecules and prevent artery hardening, the risk of heart attack is decreased.
2. Enhance Eye Vision
Kale gets a green color due to the presence of Lutein and zeaxanthin. These two nutrients are abundantly present in kale and are super good for eye health and protect the eyes against various eye problems. Enough consumption of kale improves eyesight and prevents macular degeneration and cataracts.
3. Strengthen the Bones
Kale is rich in healthy bone minerals like calcium, magnesium, potassium, and phosphorus. These nutrients are vital for bone health and are involved in various cellular processes. Another essential mineral, magnesium, may protect against heart disease. Getting enough iron may help the body make more bone cells. Kale juice has vitamin K, which lowers the risk of bone fracture.
Which other food strengthen the bones?
4. Reduce Cancer Risk
Studies indicate that the high concentration of anti-inflammatory or anti-oxidative compounds in kale may significantly lower the risk of developing cancer. Consuming kale regularly may prevent cancer, which may be caused by oxidative stress.
5. Helps in Weight Loss
Kale is a portion of good food for weight loss since it has few calories but lots of fiber and protein. Fibers prolong your feeling of fullness. So, adding kale to your diet can help you lose weight.
6. Kale Benefits Brain
Kale is a super-brain food that contains beta-carotene, which enhances brain functioning. It is bursting with vitamins and antioxidants that support the growth of new brain cells. The lutein molecule in kale acts as a brain enhancer, making it a beneficial food for your brain. Eating kale may delay dementia (memory loss) over time.
7. Control Diabetes
The American Diabetes Association recommends dietary fiber consumption may also lower blood glucose levels. The highest dietary fiber consumers seem to have a lower chance of getting type 2 diabetes. Kale contains alpha-linolenic acid (ALA) and vitamin C, both of which lessen the risks of problems associated with diabetes.
8. Good for Gout
Gout is a condition of inflammatory arthritis that is very painful and is caused by the accumulation of uric acid crystals in the joints. Kale when digested creates an alkaline environment that lowers the risk of the formation of uric acid crystals. Since kale is safe to eat on a gout diet.
9. Good for Skin
The body transforms the carotenoid found in kale into vitamin A as needed to support tissue growth and collagen production. Collagen makes the skin tighter and firmer and delays aging. Vitamin C enhances skin tone & improves skin texture.
Types of Kale
There are several types of kale.
- Curly Kale also known as Scots kale, is the most popular variety of kale. It features green, curly leaves and a stiff, fibrous stem.
- Purple Kale is produced both for its culinary and decorative properties.
- dinosaur kale also known as Lacinato kale, Tuscan kale, Italian kale, and cavolo nero has wrinkly green leaves.
How to use Kale
- Kale can be added to smoothies and soup.
- You can stir-fry or sauté kale in olive oil.
- Kale can be consumed raw in a salad. Many restaurant menus now feature kale Caesar salads.
- Bake kale in the oven and make kale chips with only a little olive oil sprinkled over lightly salted leaves.
Kale Disadvantages
Kale’s side effects are the following.
- Kale overconsumption affects your thyroid gland functions.
- When consumed raw, kale can occasionally cause bloating and stomach troubles.
FAQ
Eating kale daily fulfil the nutrients requirement. The total amount of nutrients in your diet can be significantly increased by eating more kale.
Yes, You can consume raw kale, but you should only do it occasionally.
All of the necessary vitamins and minerals that support excellent health are found in kale. Additionally, it contains beta carotene and antioxidants that boost our immunity, enhance vision, and guard against a number of ailments.
Kale, which is rich in vitamins and minerals, is a terrific source of calcium and a great energy enhancer.
The high vitamin C content of kale contributes to the formation of collagen, which strength the hair. A lack of vitamin C might result in excessive hair shedding or hair loss. Vitamin C also fights free radicals and ward off scalp eczema.
Highly nutritious vegetables like kale and spinach can help with weight loss, heart health, and illness prevention. Kale has more than twice the amount of vitamin C than spinach, while spinach has more folate.