When people include kale into their daily
consumption, they can expect to get the best health benefits of kale. Included in the cruciferous dark green
leafy veggie list, this particular vegetable has this earthy mild flavor with
rather bitter sensation that is very nice inside the mouth. Kale is often
combined or mixed with other vegetables so they can deliver nice mixture of
flavour within a single meal. But, what’s eh big deal with kale, anyway?
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| Health Benefits of Kale |
About
Kale
Kale can be found easily between the mid winter
and the early spring time, where people can find the veggie in the local store,
neighborhood grocery shops, and other places. But now, people can basically
find kale anytime they want to since it is provided all through the year. Since
people now start to understand all the good stuffs that kale is able to
provide, the demand for kale is increasing so the supply is increasing as well;
it is always easy to find this veggie in the vegetables section in the grocery
store.
The
Beneficial and Healthy Contents
The reasons for the health benefits of kale are many – one of them is the existence of
phytochemical, fiber, calcium, and vitamin A. of course there are still many
other helpful substances that make kale one of the healthiest vegetables in the
world. Kale can be served alone or combined with other foods, such as salad.
Not only it is rich in vitamins and minerals, it is also rich in vitamin C,
manganese, and folic acid. When people consume kale for their daily intake,
they can expect to stay in good shape and weight, while improving their own
health and fitness level to the highest stage. Kale is also good for people who
are trying to lose weight.
All
the Good Stuffs
People can enjoy the health benefits of kale since it is rich in many important
substances and elements. For instance, kale is rich in beta carotene, which is
one of the most important natural antioxidants that can help people prevent
cardiovascular issue, cancer, kidney diseases, high blood pressure, and other
severe and serious diseases. It is also rich in carotenoids that would prevent
UV rays to cause damages to the eyes and cause cataracts. Kale also has high
level of vitamin C that is important to improve immune system and fight off
diseases. The manganese content help the body to protect the defense system by
supporting the superoxide dismutase, the folate helps the body to keep the
homocystein level to stay down and improve heart health, and the folic acid
helps to regulate the tissue and cellular growth. Folate is also responsible
for preventing dementia, cardiovascular problems, and also osteoporosis.
Kale
Nutritional Value
When people are talking about the health benefits of kale, they usually
talk about the nutritional value of the veggie as well. Here is the information
concerning kale nutritional value based on a half cup of serving:
- It contains 18 calories,
- It contains 0 gram of fat
- It contains 0 gram of saturated
fat
- It contains 0 milligram of
cholesterol
- It contains 4 gram of carbs
- It contains 1 gram of protein
- It contains 1 gram of dietary
fiber
- It contains 15 milligrams of
sodium
- It contains 15 milligram of
magnesium
- It contains 47 milligram of
calcium
- It contains 148 milligram of
potassium
- It contains 27 milligram of
vitamin C
- It contains 9 micrograms of folic
acid
And since kale is rich in fiber, people can consume it without having
to worry about feeling hungry easily since the fiber will provide fulfilling
effects for longer terms.
The
Health Benefits
So, what are the health benefits of kale, anyway?
- It is a very great diet food that can provide longer fulfilling
effect, thanks to the fiber content. It is also good for the digestive
system. Basically, kale is able to prevent constipation, control blood
sugar, and prevent overeating. Kale also contains ITC or glucosinolate isothiocyanate that can get rid of the
Heliobacter pylori, a type of bacteria that grows in the stomach area. The
bacteria can cause gastric acid.
- It is very good
antioxidants. Antioxidants aren’t only beneficial to prevent serious
diseases, but they can also prevent early aging and help removing the
harmful free radicals from the body.
- It is a good anti
inflammatory agent. Vitamin K inside the kale is able to fight off asthma,
arthritis, and autoimmune disorder. The vitamin K is also able to fight
off other inflammatory issues.
- It is good to
prevent cancer. Kale is rich in glucosinolates that can help preventing
prostate cancer, bladder cancer, breast cancer, gastric cancer, and also
ovarian cancer.
- It is good to boost
cardiovascular health. Since kale is rich in fiber, the body isn’t able to
produce bile acids and cholesterol that can run havoc on the heart. Bile
acid is also bound by the fiber so the body can digest fat better,
resulting in better body shape, reduced weight, and healthier heart
condition.
How to Prepare Kale Easily
Kale can be chopped up and roughly cut before it can be mixed with
salads, casseroles, or add to stews or soups. People can eat the kale raw or
they steam it for five minutes before consuming it. in order to enjoy the health benefits
of kale without compromising the
nutritional value, here are some tips to prepare the kale:
·
Be sure to cleanse it thoroughly. Fill up a bowl of water
and soak the kale inside the water. Don’t wash it too long.
·
They can boil the kale and then mix it with other foods.
But it is advisable not to throw away the boiled water as it contains the
important vitamins and minerals from kale. People can make the water into soup
or stew.
·
They can boil the kale and then sauté it with garlic or
onion.
Be sure that people won’t overcook or over-prepared the kale as they
may not get the best benefits as they have expected. As long as they are
careful when preparing it, they can really enjoy the great health benefits of kale.