In this article, learn more about Kale - A New Dose Of Taste And Health. Kale is juicy for another super food that adds new taste and health to the days.
Healthy eating has long been not a fad or a short-term hobby. It is a way of thinking and living. But even the excellent on the topic of delicious and healthy food every day, sometimes need variety and new taste. Such can undoubtedly be the kale - green, curly, cruciferous cousin of broccoli, cauliflower and cabbage , which recently looked from the honorary list of super foods.
Its main merit is the low calorie and high water content, which makes it a convenient option for more frequent eating. In a glass of boiled kale, for example, there are about 42 calories, of which only 1.4 g of fat. At the same time it is rich in vitamin A, C, K, calcium, magnesium and potassium.
Potassium in kale can reduce the risk of heart disease and stroke. A study of 12,000 adults found that those who consumed 4,069 mg of potassium each day had a 37% lower risk of dying from cardiovascular disease than those who consumed less.
However, 4000 mg of potassium from kale alone means that a person should consume about 15 cups of vegetables every day, which is difficult to achieve. Therefore, experts simply advise kale to be combined with other foods rich in potassium, such as avocados, pumpkin, sweet potatoes, dried apricots or pomegranate.
Both kale and other cruciferous vegetables contain glucosinolates - natural sulfur compounds that give vegetables a slightly bitter taste. It is these compounds that are broken down during digestion and form the phytochemicals indoles and isothiocyanates, which help detoxify the body and can inhibit the growth of cancer cells.
The high content of vitamin C in kale can also reduce inflammation, strengthen the body's immune system and fight oxidative stress in the body. The recommended daily intake of vitamin C is 60 mg. for adults, which is about 3 cups of kale - raw, stewed or cooked.
Kale contains the substances lutein and zeaxanthin, which contribute to healthy eye cells and help reduce the risk of age-related macular degeneration. At the same time, it is rich in vitamin K, which improves bone density, reducing the risk of fractures.
Because winter vegetables are low in calories and high in water, kale is an excellent food for weight loss. It also contains fiber, which brings satiety and more energy during the day. At the same time, vitamin A in it makes the skin look healthy, smooth and supple.
Manganese is a mineral that can reduce insulin resistance and help people with type 2 diabetes maintain healthy blood sugar levels. One cup of kale provides 0.54 mg of the valuable mineral, so to benefit you should consume at least 3-4 cups of curly vegetables.
This battle remains only in the field of tastes. Because both green vegetables have proven health benefits. Both spinach and kale are great sources of vitamin A, C, K, fiber, and antioxidants, but here and there kale comes out one breast ahead. On the ORAC scale for quantitative content of antioxidants, for example, kale leads with 1770 units, ahead of spinach, which in a glass contains 1500 units.
Along with its benefits, kale should be consumed with caution in some diseases. Vegetables are rich in vitamin K, which stimulates healthy blood clotting, but people with high blood pressure, for example, who take diuretics, should be careful. Excessive consumption of kale can affect the action of medications.
The warning is similar for people with thyroid problems due to the increased amount of thiocyanate in the kale. In large doses, the substance may cause iodine deficiency.
However, its benefits are so many that even moderate consumption will diversify the taste of the day. Raw, in the form of chips, stewed with garlic and vegetables or turned into a healthy smoothie - kale is a real super food for the body. And it's really worth a try.