Kale plantIt is one of the healthiest and most nutritious foods in existence. Kale cabbageIt contains all kinds of beneficial compounds, some of which have potent medicinal properties.
What is Kale Herb?
Savoy also called kale vegetable, brassica oleracea It belongs to the type of plant. It has green or purple leaves.
Calories in kale It is low, high in fiber and contains zero fat. These are all properties important for health.
Kale Cabbage Nutrition Value
Kale cabbage It is a popular vegetable, a member of the cabbage family (Brassica oleracea). Cabbage, broccoli, cauliflower and cruciferous vegetables such as Brussels sprouts.
There are many different types. Its leaves can be green or purple in color and have a smooth or curved shape. The nutritional profile of 67 grams of kale is as follows:
Vitamin A: 206% of the RDI (from beta-carotene).
Vitamin K: 684% of the RDI.
Vitamin C: 134% of the RDI
Vitamin B6: 9% of the RDI.
Manganese: 26% of the RDI.
Calcium: 9% of the RDI.
Copper: 10% of the RDI.
Potassium: 9% of the RDI.
Magnesium: 6% of the RDI.
Contains 1% or more of the RDI for Vitamin B2 (Thiamin), Vitamin B3 (Riboflavin), Vitamin B3 (Niacin), iron and phosphorus.
It provides a total of 33 calories, 6 grams of carbohydrates (2 of which are fiber) and 3 grams of protein.
Kale cabbage It contains very little fat, but most of the oil in it is omega 3 fatty acid called alpha linolenic acid. Considering its extremely low calorie content, this vegetable is one of the most nutritious foods.
What Are the Benefits of Kale Cabbage?
Provides powerful antioxidants such as quercetin and kaempferol
Kale cabbageLike other leafy greens, it's very high in antioxidants.
This includes beta-carotene, vitamin C and various flavonoids and polyphenols It is included.
Antioxidants are substances that prevent the body from oxidative damage. Oxidative damage is thought to be among the leading causes of aging and many diseases, including cancer.
Many substances formed by antioxidants also have important functions. This kale It includes quercetin and kaempferol, a flavonoid present in relatively large quantities.
These substances have been extensively studied in test tubes and animal studies.It has powerful cardiovascular, blood pressure lowering, anti-inflammatory, anti-viral, antidepressant and anti-cancer effects.
It is an excellent source of vitamin C
C vitamin is an important food. It is a water-soluble antioxidant that serves many vital functions in body cells.
For example, it is needed to synthesize collagen, the most abundant structural protein in the body.
Kale cabbagecontains more vitamin C than most other vegetables; for example; It is about 4.5 times more than spinach.
Kale cabbageis among the best sources of vitamin C in the world. One cup raw castle it even contains more vitamin C than a whole orange.
It lowers cholesterol and reduces the risk of heart disease
Cholesterol has many important functions in the body. One of them is used to make bile acid, substances that help digest fats.
The liver converts cholesterol into bile acids, which are then released into the digestive system when we eat a fatty meal.
When all the fat is absorbed and the bile acid reaches its goals, it is reabsorbed into the bloodstream and used again.
Substances called bile acid sequestrants can bind bile acids to the digestive system and prevent their absorption. This reduces the total amount of cholesterol in the body.
Kale cabbagecontains bile acid scavengers that can lower cholesterol levels. It, it reduces the risk of heart disease over time.
For 12 weeks in one study castle waterIt has been discovered that the daily intake of the oil increases HDL ("good") cholesterol by 27% and lowers LDL levels by 10%, while also improving the antioxidant status.
According to one study, steaming kale dramatically enhances the bile acid binding effect and is actually as potent as cholestyramine (a cholesterol-lowering drug that functions as such).
It is the best source of vitamin K
Vitamin K is an important food. It is absolutely critical for blood clotting and does this by "activating" certain proteins and giving them the ability to bind calcium.
Warfarin, the well-known anticoagulant drug, actually works by blocking the function of this vitamin.
Kale cabbageIt is one of the world's best sources of vitamin K, and one cup contains about 7 times the daily recommended amount.
The form of vitamin K found in kale is K1 and different from vitamin K2. Vitamin K2 is found in fermented soy foods and some animal products. It helps prevent heart disease and osteoporosis.
Improves bone health
Kale cabbageIts potassium content maintains bone mineral density. Studies also suggest that vitamin K deficiency may be linked to a higher risk of fractures.
Kale cabbageIt is a great source of vitamin K as it provides about 684% of the daily value. Vitamin C in vegetables also improves bone health.
Promotes digestion
Kale vegetable It is rich in fiber and water, and both are essential for proper digestion. It also prevents constipation and improves the health of the digestive system.
Has cancer-fighting properties
Cancer is a disease characterized by the uncontrolled growth of cells. Kale cabbage It is loaded with compounds believed to have protective effects against cancer.
Sulforaphane It is one of these compounds and helps fight cancer formation at the molecular level.
It also contains another substance that is believed to help prevent cancer, such as an indole-3-carbinol.
Studies show that although the evidence in humans is mixed, cruciferous vegetables (kale including), has shown that it can significantly reduce the risk of several cancers.
Helps treat diabetes
One cup freshly chopped kale vegetableIt contains about 2 grams of fiber, a nutrient that lowers blood sugar levels in patients with type 0.6 diabetes.
Kale can suppress the increase in blood sugar levels after eating, according to a Japanese study.
Fights inflammation
The balance between omega 3 and omega 6 fatty acids in our body is very important. Kale vegetable it supports this balance. It contains both omega 1 and omega 1 in a ratio of almost 3: 6.
Kale cabbageIts anti-inflammatory properties make it an ideal food for relieving arthritis symptoms.
In one study, intestinal cells affected by inflammation, kaleCruciferous vegetables, including the, have improved due to eating.
Contains high amounts of beta carotene
Kale cabbage It is often claimed to be high in vitamin A, but this is false information. It's actually high in beta carotene, an antioxidant that can turn into vitamin A in the body.
It is a good source of insufficiently met minerals
Kale cabbageare rich in minerals, some of which are lacking in most people. It is a good source of plant-based calcium that is very important for bone health and plays a role in all kinds of cellular functions.
It is also a good source of magnesium, an incredibly important mineral. Eating plenty of magnesium can protect against type 2 diabetes and heart disease.
Kale cabbagecontains potassium, a mineral that helps create electrical gradients in the body's cells. Adequate potassium intake has been linked to reduced blood pressure and a reduced risk of heart disease.
Strengthens immunity
To strengthen the immune system kaleVitamin C and folate contained in it are important minerals.
Kale vegetable leaf The darker it contains, the more antioxidants it contains, which further strengthens the immunity.
High in lutein and zeaxanthin
One of the most common consequences of aging is worsening of vision. Fortunately, there are a variety of nutrients that help prevent this from happening.
Kale cabbagein large quantities lutein and zeaxanthin It contains carotenoid antioxidants.
Many studies have noted that people who eat enough lutein and zeaxanthin have a lower risk of macular degeneration and cataracts (two very common eye disorders).
Benefits of Kale vegetable to pregnant women
Vitamin K keeps blood vessels strong, and this is especially important during pregnancy. Added blood flow to the uterine area is very important and becomes easier with stronger blood vessels.
Vitamin C strengthens immunity. This vitamin also nourishes the baby and gives the mother extra vitality. Kale vegetable The calcium in it enables the baby to develop strong bones and teeth.
Will Kale Cabbage Weaken?
Kale cabbagehas several properties that can provide weight loss. It is very low in calories. Due to its low calorie and high water content, it has a low energy density.
Many studies have shown that eating plenty of foods with low energy density helps with weight loss.
Despite its low calorie, it contains small amounts of protein and fiber, two important nutrients for weight loss.
Kale cabbageAlthough there is no study that directly tests the effects of the drug on weight loss, it is evident from its properties that it can make a beneficial contribution to weight loss.
Kale Vegetable Benefits for Skin and Hair
KaleThe vitamin C content in it helps to strengthen skin health. It needs vitamin C to strengthen the collagen fibers in the skin. Low amounts of vitamin C can weaken collagen fibers and affect skin health. Vitamin C also provides antioxidant protection, protecting the skin from harmful UV radiation.
Kale kale juiceworks well for improving skin and hair health. In one study, only kale juice drinking has improved wrinkles.
Kale vegetableThe iron content of is beneficial for hair. Vegetable also adds flexibility to the hair. Its nutrients strengthen the hair and fight dandruff and dry scalp.
How to Eat Kale Cabbage
- It can be used in vegetable dishes for dinner.
- Kale cabbagesoup can be made.
The leaves can be used to make green smoothies or can be added to any smoothie.
What Are the Harms of Kale Cabbage?
Hyperkalaemia
Kale cabbage Because it is rich in potassium, consuming too much can cause a condition called hyperkalemia. This can cause chest pain, muscle weakness, and diarrhea.
Hypothyroidism
Kale cabbagemay contain goitrogens that can interfere with thyroid medication. Therefore, if you have any thyroid issues, consult a doctor.
Problems During Pregnancy and Breastfeeding
Normal quantities eat kale It can have great benefits during pregnancy and breastfeeding. But the effects of overeating are unknown.
