Kale, A Food That Has Everything
We are in the era of superfoods, and there are many indispensable ones that should be present in our daily diet. In this proverbial meetup, we are discussing a food that is not very well known, but that is becoming increasingly popular, kale. In fact we will ‘spill the beans’ on some of its family secrets such as being a cousin of broccoli and Brussels sprouts which can bring infinite benefits to the dinner table in the form of nutrients.
If we stop to analyze this food carefully, its observable goods are green due to the concentration of chlorophyll found in its leaves. It can be prepared in multiple ways and this makes it a food highly appreciated both in culinary and nutritional applications, as it can provide us with a number of benefits.
High concentration of vitamins
Indeed, it is one of the foods with the highest concentration of vitamins of all those that exist in nature. Vitamins A, K, C, B1, B2, B3 and B6 are particularly noteworthy. These help to better protect the body against attacks from the outside and the wear and tear caused by diseases traceable to the heart, eyesight and internal organs. Therefore, its intake is welcomed in that it has the potential to improve health considerably.
A heavy payload of necessary minerals
It also contains high amounts of minerals among which are calcium, necessary to achieve strong bones, in addition to having a constant presence in cell functions. Magnesium is another mineral that it provides us and will help us avoid type 2 diabetes and heart disease. Potassium is another mineral that kale contains, which is also good for the heart and to improve blood pressure. It should also be noted, although to a lesser extent, that it provides us with copper, iron or phosphorus among others.
It is an important source of natural antioxidants necessary for the body. Beta-carotene, flavonoids, polyphenols; quercetin, all of which help avoid cell oxidation. Also, high doses of lutein work to protect tissues such as eyes and other mucous membranes of the body. This can help to stop the premature aging of the body and the appearance of diseases such as heart disease, cholesterol and cancer.
Low in fat and rich in fiber
Last but not least, the kale is a food of vegetable origin which is low in fat and rich in water and fiber. These attributes helps to satiate the appetite while minimizing the calories, in addition to keeping our bodies purified and free of toxins, as fiber and water will help to eliminate all waste substances that may be hindering the body.
Six things to know about kale, the fashionable superfood:
Kale is a vegetable that forms part of the basic diet of some European countries. Its consumption is growing in the United States.
It belongs to the family of the crucifers. It is a cousin of broccoli, cauliflower and Brussels sprouts, but it is not rounded. Its leaves are long, crisp and fibrous. They can be dark green or purple, curly or smooth, depending on the variety.
It is considered a superfood because it is particularly rich in fibers, folic acid, minerals and vitamins A, C and K. Its leaves contain more calcium than milk. It has a high iron and potassium content and its anti-cancer and detoxifying properties are studied, which cleanse liver and blood.
Ideal for diets
It is a very low-calorie vegetable: a portion the size of a cup has only 33 calories.
Consumption in the world
It is believed that it was one of the first vegetables consumed by inhabitants of the islands and coasts of the Mediterranean around 600 B.C. Greeks and Romans already cultivated it. It is a vegetable that is eaten a lot in Scotland, Holland, Germany and the Scandinavian countries. The currents trends of healthy eating have made it fashionable in the United States, where it is bottled and consumed in the form of juice.
How to prepare it
For its richness of nutrients, a good option is to make a juice with its leaves. It can also be added to pasta soups, such as classic ammunition soups, vegetable broths or as part of a puree. Another option is to use it as a replacement for lettuce, in sandwiches, or as part of the filling of the classic vegetable cake with chard or spinach.
Tips for purchase
When buying kale it is important to bear in mind that the leaves must be smooth and whole (they are quite long, can measure about 40 cm). They should also have a vivid color and their trunk should be firm. They can be kept in the lowest part of the refrigerator for up to a week.
5 benefits of eating salad
Salads are very easy to prepare, due to their high content in water and other essential nutrients for the body, they satisfy hunger and thirst in a considerable way; they also contribute to keeping the skin well-nourished and hydrated.
1. Moisturize and refresh. More than 90% of the composition of vegetables, the basis of salads, is water.
2. Nutrients. Vegetables are an excellent source of vitamins that regulate multiple organic processes, such as the proper functioning of the nervous system.
3. Depurative. The depurative, detoxifying and diuretic action of salads is due to the high content of water, potassium, low sodium, as well as the vegetables that compose them, as the presence of essential oils that dilate the kidney vessels.
4. They protect the skin. Vegetables provide beta-carotene, which is transformed into vitamin A, which renews the skin and mucous membranes, as well as vitamin C, which improves the production of collagen, a protein that keeps the skin smooth and without wrinkles.
5. They regulate intestinal function. Due to the richness of vegetable fiber, a salad is a laxative, preventing or improving constipation. In addition, fiber helps reduce cholesterol and good control of blood glucose, which is beneficial in the case of cardiovascular disease and diabetes.