Kale: Health Benefits, Nutrition values
Kale: A member of the cabbage family ,kale looks like collards but with curly leaves it is hardy autumn vegetable .
That grows best in a cool claimate ,in fact ,exposure to frost actually improves its flavour.
Althought the type of Kale that from leafy red,yellow,and purple heads are used more often for decorative purposes than as a food all varieties are edible and highly nutritious.
Kale nutritents: Kale is an excellent source of vitamin C and beta carotene, which the human body converts to vitamin A; in fact, a 1-cup serving of cooked kale contains almost a day’s supply of vitamin A and well over 50 percent of the daily requirement of vitamin C.
Other nutrients found in a cup of kale include 20mcg (micrograms) no folate, 100mg of calcuim, 1 mg of iron, and 310mg of potassium.
It also provides more than 1 g of fiber and has only 50 calories; yet, it is filling, making kale an ideal, highly nutritious food for anyone who is weight-conscious.
In addition, kale contains more iron and calcium than almost any other vegetable; its high vitamin C content enhances the body’s ability to absorb these minerals.
Serving kale with a lemon dressing or in the same meal as another acidic citrus fruit further boosts absorption of the iron and calcium.
Kale Health Benefits:
Bioflavonoids, carotenoids, and other cancer -fighting compounds are abundant in kale. It also contains indoles. compounds that can lessen the cancer-causing potential of estrogen and induce production of enzymes that protect against disease.
Improve eat Kale:
The typical way of preparing kale is to cook it. To preserve its rich stores of beta carotene and vitamin C, cook kale quickly in minimal water; it can be steamed, chopped, and stir-fried with other vegetables, or simmered until tender in broth to make a tasty soup.
Kale shrinks considerably during cooking; it takes about 3 cups of raw greens to make a 1-cup serving. Even cooked, kale produces gas in some people.