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Kale – An overview of its benefits and properties

Kale, kale or  kale  (Brassica oleracea var. Sabellica L.)  is a vegetable that is easily grown and has great resistance, growing even in the most adverse weather conditions. Versatile as she is alone in the kitchen, her small leaves will serve as the basis for your recipes for fresh  salads  , while the leaves of larger size and dark hue will be the perfect dressing in dishes as disparate as your  stews, soups or pizzas .

In the Tuscan regions a variety called ‚ÄúKale Dinosaur‚ÄĚ is very popular,¬† which stands out for its tasty and bright wrinkled green-violet leaves. Now, since Kale does not stay too crispy, we better advise you to consume it soon in your diet before its leaves lose properties.

Benefits of Kale for your health

The consumption of kale leaves in the recipes of your kitchen can be assimilated to what would be the taking of vitamins in pure state for health, packaged and certified. The reason is that the vitamin content to share for a single cup of this vegetable, which on the other hand is not too well known, amounts to the value of the sum of another series of foods for a whole week.

  • One cup of kale contains 206% of the recommended daily amount in¬† vitamin A ¬†and 134% of that amount in¬† vitamin C.
  • As for¬† vitamin K , that single cup of leaves will share 684% of its daily value.
  • The¬† concentration of minerals ¬†in its intense green leaves is also better than you can imagine
  • Also known as cabbage green cabbage, its popularity in food in Europe does not stop growing, being¬† the favorite vegetable of celebrities ¬†for the many benefits that will share in health
  • Its calcium content¬† ¬†is higher than that associated with milk
  • It is considered to be a¬† ¬†more complete source of iron in the diet than meat
  • Its¬† anti-inflammatory and anti-oxidant action ¬†is remarkable

The ones just mentioned are just some of the reasons why Kale or kale tops the list of  superfoods  or superfoods for recipes. It has more properties, as an  antioxidant , in this vegetable stands out the presence of phyto-nutrient nature-3-carbinol, an essential element in the cellular regeneration of DNA, which also shows the undoubted advantage of  reducing the growth of harmful cancer cells .

Kale - An overview of its benefits and properties

This sulforafane content in   kale has the admirable ability to  help prevent colon and prostate cancer . Similarly, scientific studies show that its leaves calm lung congestion while contributing to the optimal functioning of the liver, stomach and immune system in general. As if all this were not enough, this vegetable also has lutein and zeaxanthin content, which protect the eyes from macular degeneration.

Because of its properties, taking kale is more advisable than taking beef, the latter habit very indicated by its  content in iron, calcium, vitamin and protein  to the body. In addition, the consumption of kale is much better at the  anti-inflammatory level  for the body than that of other leafy vegetables. Specifically, it prevents and can even reverse arthritis, certain heart ailments and autoimmune diseases.

With regard to  Omega fatty acids  that include in their content they constitute what are called  essential acids  because they are essential for the body to stay healthy, but they must come from sources outside the body itself, being kale The best supplier of this type of fat.

The aforementioned benefits that you can share are often named but sometimes they are not valued as they deserve and include the ability to  better regulate blood clotting , to assist in the construction of cell membranes in the brain and to protect against specific heart diseases as well as possible cardiac arrest. In addition, rheumatic arthritis and lupus are just some of the autoimmune diseases that can also combat kale better.

If we go to real figures, 121 milligrams of Omega-3 acids and 92.4 milligrams of Omega-6 fatty acids are counted in a portion of Kale, which makes it one of the most beneficial vegetables for humans.

Properties of Kale at a nutritional level

Content by Portion Percentage Daily Value *

Calories  50

Calories from Fat 6

Cholesterol  0 mg 0%

Sodium  43 mg 2%

Total Carbohydrate  10 g 2%

Dietary Fiber 2 g 8%


Total Fat  1 g 1%

Saturated Fat 0 g 0%

Trans fat

3 g protein 

Vitamin A 303% Vitamin C 200%

Calcium 14% Iron 9%

* These percentages are referred to a daily diet of 2000 calories, which may be higher or lower values ‚Äč‚Äčdepending on your caloric needs and recipes consumed.

Kale - An overview of its benefits and properties

Results of studies on Kale

Recent medical studies (2018) reveal that kale shows a better protective effect against the dreaded  bladder cancer , the sixth most frequent in being diagnosed among the American population.

In addition, the green kale has an amazing amount of  flavonoids  (among the most abundant are kaempferols and quercetin), each of which fulfills a specific function in relation to the body.

Its 32  phenolic compounds  and its 3  hydroxycinmanic acids , help to a better extent to keep cholesterol at advisable levels, while attacking free radicals that damage it.

Healthy recipes with Kale: Tuscan Bean and Kale Soup

Ingredients content for 6 people:

  • An ounce of dried cannellini beans
  • Seven cups of vegetable or chicken broth
  • Two large sliced ‚Äč‚Äčgarlic cloves
  • One tablespoon ground fresh sage
  • Two tablespoons coconut oil
  • A third of Kale leaves, sturdyly chopped and without sticks
  • A large sliced ‚Äč‚Äčonion
  • Freshly ground black pepper
  • Salt
  • Two teaspoons of fresh rosemary

Kale - An overview of its benefits and properties

Step by step preparation:

  1. Prepare in your kitchen a large pot in which you will cover the beans completely with water, leaving them to soak overnight.
  2. Heat two tablespoons of oil in a large saucepan over medium heat. Add an onion and sauté for about 5 minutes, until you feel it soft. Add the sage, garlic and rosemary and saute one more minute.
  3. Add the broth and beans. Cover and adjust the level of fire to keep a slight boil, allowing them to cook for about an hour, until the beans are practically soft and add the Kale.
  4. Cover and continue cooking until the beans and vegetables reach a better smoothness.
  5. Remove the casserole from the heat and mash some beans against the walls of it, so that the soup acquires a rich consistency. Add water if necessary and season to taste.

Keep in mind that the effectiveness of certain antioxidants and vitamins of Kale are reduced by cooking it for your recipes.

Curiosities you should know about Kale

Cultivated in wild varieties by Greeks and Romans, the consumption of kale leaves was spreading throughout the kitchen of all Europe, where they called their leaves ¬†“cabbages”¬† , and reaching the British Isles. They also left for the Americas, a continent in which they acquired great popularity in the kitchen under the name of¬† “colewarts”.

In summary

This Brassica has managed, on its own merits, to be recognized as one of the healthiest foods (due to the amount of nutrients such as vitamins, calcium or iron for our health) that can be found in organic markets, supermarkets or specialty stores in this 2018 , entering the kitchen and world recipes.

In the United States it reaches more fame every day as the star and healthy component that is for salads, among other recipes. Plagued with  vitamins , this vegetable constitutes in itself an effective prevention for different types of cancer, autoimmune diseases, heart ailments and even macular degeneration.

As you can see, reasons are not lacking in this product to become the best obligatory food supplement in your kitchen in the past 2018 that, in a delicious way, takes care of you as few.