Cale (kale, Kale)

Kale, kale or kale is a unique plant in terms of its beneficial properties. It is a leader among leafy vegetables in terms of vitamins, minerals and trace elements.

Improves the taste and appearance of the dishes we are used to: omelets, casserole, salads, soups; used and frozen.

Leafy cabbage ranks first among food super products. It is a rich source of easily digestible calcium (2 times more than in broccoli, which is considered the leader among vegetables on this indicator).

In addition, the plant has a lot of phosphorus, potassium, magnesium. Potassium helps maintain normal blood pressure in the body. Also vitamins: A, C (more than in oranges), K (important for maintaining healthy bone tissue, maintaining good memory, prevention is against Alzheimer's disease).

Daily consumption of 100 - 200 grams of kale gives the body all these useful vitamins and elements in the required quantities. Antioxidant is also an extremely good tool for prevention against osteoporosis, anemia, heart disease, and according to some even against certain cancers such as bowel, prostate and breast.

Cabbage is fat-free, low in calories and high in fiber.

Composition and useful properties

One cup of raw kale (about 67 grams) contains:

• Vitamin A - 206% of ADI (Permissible daily dose) * (from beta carotene)
• Vitamin K - 684% *
• Vitamin C - 134% *
• Vitamin B6 - 9% *
• Manganese - 26% *
• Calcium - 9% *
• Honey - 10% *
• Potassium - 9% *
• Magnesium - 6% *

It also contains 3% or more of the ADI * for vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and
phosphorus.

• 33 calories
• 4 grams of carbohydrates
• 2 grams of fiber
• 3 grams of protein

Kale contains very little fat, most of which is omega-3 fatty acids (alpha-linolenic acid).

Due to its incredibly low calorie content, kale is one of the richest in nutrients and micronutrients. Eating more kale is a great way to increase the total nutrient content of your diet.

Kale is a member of the cabbage family. It is a cruciferous vegetable such as broccoli, cauliflower, greens and Brussels sprouts. There are many different types of kale. Its leaves can be green or purple and have a smooth or curly shape. The most common type is called curly kale or Scottish kale, which has green and curly leaves and a hard and fibrous stem.

Antioxidants are substances that help counteract oxidative damage by free radicals in the body. Kale contains some of them, such as beta-carotene and vitamin C, as well as various flavonoids and polyphenols.

Oxidative damage is thought to be one of the leading causes of aging and many diseases, including cancer. Many substances that are antioxidants have other important functions. Such as the flavonoids quartcetin and kaempferol, which are found in relatively large amounts in kale, have the properties to lower blood pressure and protect the heart. They also have anti-inflammatory, antiviral, antidepressant and anti-cancer properties.

Vitamin C is an important water-soluble vitamin and antioxidant that serves many vital functions in the body's cells. It is required for the synthesis of the structural protein collagen. Kale is very high in vitamin C compared to most vegetables. It contains about 4 1/2 times more vitamin C than spinach.

Leafy cabbage is actually one of the best sources of vitamin C. A cup of raw cabbage contains even more of this vitamin than a whole orange.

Cholesterol has many important functions in the body. It is used to produce bile acids - substances that help the body absorb fat. The liver converts cholesterol into bile acids, which are then excreted in the digestive system when eating fatty foods. When all the fat is absorbed and the bile acids have fulfilled their purpose, they are reabsorbed into the blood and reused.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent their reabsorption. This reduces the total amount of cholesterol in the body.

Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This can reduce the risk of heart disease over time.

A study found that drinking kale juice every day for 12 weeks increased HDL "good" cholesterol by 27% and lowered LDL levels of "bad" cholesterol by 10%, while improving antioxidant status.

According to another study, boiling the keel of steam sharply increases the effect of binding bile acids. In fact, 43% is just as powerful as some cholesterol-lowering drugs that work in a similar way.

Vitamin K is a very important nutrient, especially for blood clotting. It does this by "activating" certain proteins and giving them the ability to bind calcium.

One cup of raw kale contains almost 7 times more than the recommended daily allowance of vitamin K. The form of this vitamin in kale is K1, which is different from vitamin K2, which is found in fermented soy foods and some animal products. It helps prevent heart disease and osteoporosis.

Kayla contains the substance sulforaphane, which has been shown to help fight cancer at the molecular level. Curly cabbage also contains indole-3-carbinol, another substance believed to help prevent cancer.

Kale is said to be high in vitamin A, but this is not entirely true. It is actually high in beta-carotene - an antioxidant that the body can convert to vitamin A. Therefore, kale can be an effective source for increasing the levels of this very important vitamin in the human body.

Many people are deficient in vital micronutrients. Kale is a good source of plant-based calcium - a nutrient that is very important for bone health and plays an important role in all types of cellular functions.

In addition, kale is a worthy source of magnesium - an important mineral from which most people do not get enough. Getting enough magnesium daily can prevent type 2 diabetes and heart disease.

Kale contains very little potassium - a mineral that helps maintain water-salt metabolism in the human body. Adequate potassium intake is associated with lower blood pressure and a lower risk of heart disease.

One advantage that kale has over leafy vegetables is that it is low in oxalate, a substance found in some plants that can interfere with the absorption of minerals.

One of the most common consequences of aging is vision impairment. Fortunately, there are several nutrients in the diet that can help prevent this. Two of the main ones are lutein and zeaxanthin - carotenoid antioxidants that are found in large quantities in kale and some other foods.

Many studies show that people who take enough lutein and zeaxanthin have a much lower risk of macular degeneration (central retina) and cataracts (clouding of the lens of the eye), two very common eye disorders.

Curly vegetables are very low in calories, but still provide a significant amount of useful nutrients that enhance the feeling of satiety.

Due to its low calorie content and high water content, kale has a low energy density. Eating a lot of low energy foods has been shown to promote weight loss. Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to weight loss.

How is kale consumed?

Add the kale to salads or steam and serve as a side dish.

A popular way to make it is chips. To do this, season the kale with olive oil or avocado oil, season with salt and bake in the oven until crispy.

You can add kale to cakes and a variety of dishes to increase the nutritional value.

One serving of roasted salmon with chickpeas and kale will provide the body not only with all the above benefits of kale, but also all the useful vitamins and omega-3 fatty acids contained in salmon. These are vitamins A, D, E and group B. In addition, a rich set of complete proteins of plant and animal origin.

This cream of broccoli and kale soup contains a rich set of antioxidants, vitamin C and U, as well as chlorophyll, which has a positive effect on the composition of the blood.

A healthy omelette lunch with avocado and kale, rich in fiber and healthy fats, which due to its high protein content satiates for a long time. The dish is suitable for after a workout or for a hearty breakfast. You can store it in a lunch box as a healthy choice for work or school.