Key Benefits of Kale
Kale has many benefits over other foods that you might not expect, most notably:
The nutritional composition of kale contains more calcium than cow's milk.
Kale has more iron than beef.
Kale also contains more vitamin C than citrus fruits.
In addition, the content of vitamins A, K and C is very high. 67g of kale can provide 134% of the vitamin C requirement, 206% of the vitamin A requirement and 684% of the vitamin K requirement needed for an adult daily.
Many people call kale the king of green vegetables. It is not by chance that this vegetable is associated with such a name. Because the uses and nutritional values that kale brings are extremely large, such as:
Boost the immune system
Kale boosts the immune system because it is rich in vitamin C and B vitamins, which improve the function of defense cells, helping to fight microorganisms such as viruses, bacteria and fungi.
Helps lose weight
Kale is low in calories and is a great choice that can be included in a weight loss diet.
Additionally, kale has a rich amount of fiber that helps prolong the feeling of fullness between meals, helping to control hunger throughout the day.
Regulates the intestines and improves intestinal microflora
Kale regulates the gut and improves the health of gut bacteria, as it contains fiber, which helps prevent constipation and also feeds the beneficial bacteria in the gut.
Improve bone health
Because it contains important minerals to keep bones strong, resilient, and healthy, such as calcium and phosphorus, kale improves bone health, preventing conditions such as falls, fractures, osteoporosis, and osteopenia.
Prevent premature aging
Kale prevents premature aging as it is a source of antioxidants and vitamin C, which help protect the skin from damage caused by free radicals.
Additionally, vitamin C benefits collagen production, which helps keep skin firm and hydrated.
Helps prevent certain types of cancer
Kale may help prevent certain types of cancer, as it is rich in chlorophyll, glucosinolates, polyphenols and vitamins, bioactive compounds and nutrients with antioxidant properties.
Helps lower cholesterol levels
Kale helps lower cholesterol levels because it is rich in fiber which reduces absorption and increases the elimination of dietary fat through stool.
Helps protect the liver
Kale helps protect the liver, as it contains kaempferol, a flavonoid that has antioxidant, anti-inflammatory and hepatoprotective effects, thus helping to naturally detoxify the liver and remove toxins from the body.
Prevention and treatment of anemia
Due to its vitamin C content, which is important for aiding the absorption of iron from foods, kale may help prevent or treat anemia.
Helps baby develop during pregnancy
Kale also contains folic acid, which is essential during pregnancy, as this vitamin is involved in the development of the baby's bone marrow in the first weeks of pregnancy.
Improve cardiovascular health
Kale is rich in vitamin C, K, potassium, lutein, minerals and antioxidants that are good for the body. All of them are effective assistants in enhancing cardiovascular health, stabilizing blood sugar, fighting depression and cancer.
Skin care
Kale also helps beautify skin and hair because it contains a lot of vitamin C which helps stimulate collagen production.
Improve eye health
Kale also prevents vision loss and macular degeneration due to its high vitamin A content.
How to consume kale
Kale can be consumed raw or cooked, in juices, soups, stews in pies or as a side dish with rice, sauteed in olive oil or with other vegetables.
To get the benefits of kale, you should eat at least 1 cup (90 grams) of this vegetable with a meal.
Healthy Recipes with Kale
Some easy, healthy and delicious recipes with kale are:
Kale Juice with Orange
Kale juice with orange is rich in vitamin C and fiber, making it a great choice for detoxifying the body and improving bowel function.
Preparation method
1 glass of juice from squeezed orange;
2 raw cabbage leaves.
Wash the cabbage leaves, tear them by hand and put them in a blender, along with the orange juice. Then blend the juice and add water or a little honey to sweeten if needed.
Another great juice that can be made with kale is kale juice with lemon and sugar.
Kale and Vegetable Soup
Kale can be used to make a great detox soup that can help you lose weight, control high blood pressure, and prevent constipation.
Preparation method
1 bunch of cabbage;
2 tomatoes;
1 leek;
1 bell pepper;
3 tablespoons fresh parsley;
1 celery;
1 zucchini with skin;
1 onion;
1 pennywort
To make this soup, simply wash and dice all the vegetables and add them to a pot of boiling water. Cook the vegetables over very low heat for 30 to 40 minutes.
Source: https://kinhtedothi.vn/nhung-loi-ich-bat-ngo-cua-cai-xoan-voi-suc-khoe.html
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