Kale is becoming an increasingly popular vegetable. And very well. It is a treasury of vitamins and minerals that can reduce the incidence of cancer, heart disease and diabetes.
30 minutes of intense exercise a day = 40% lower risk of death?
Obesity in children. Only children and children from big cities are at risk!
Kale is a very characteristic vegetable. Nevertheless, it has found an extremely wide application in the kitchen. It is used for salads, sandwiches, as an addition to stewed, fried, baked dishes, soups and cocktails. In addition, it is extremely healthy. A serving containing only 30 kcal provides us with a large dose of vitamin C, vitamin A, vitamin K and minerals (especially calcium).
Diabetes
Kale contains an antioxidant known as alpha lipoic acidwhich has been shown to lower blood glucose levels by increasing insulin sensitivity. Moreover, it prevents changes caused by oxidative stress in patients with diabetes. Studies on alpha-lipoic acid have also shown a decrease in peripheral neuropathy and / or autonomic neuropathy in diabetic patients.
Heart diseases
Including kale in your diet is also good for our heart. The richness of dietary fiber, potassium, vitamin C and vitamin B6 is an excellent support for the circulatory system. In one study, people who consumed 4069 mg of potassium per day had 49 percent of the total. lower risk of death from ischemic heart disease than those who ate about 1000 mg of this ingredient daily.
A high potassium intake is also associated with a lower risk of stroke, protection against loss of muscle mass, maintenance of bone mineral density, and a reduced risk of kidney stone formation.
Kale contains an impressive amount of flavonoids, including 32 phenolic compounds and 3 hydroxycinnamic acids, which help maintain adequate cholesterol levels and neutralize harmful free radicals in the body.
Nowotowry
Kale, like other green vegetables that contain chlorophyll, has been shown to be effective in blocking the carcinogenic effects of heterocyclic amines that are produced, among others. when grilling food. Contents sulforaphane gives kale a protective effect against prostate, lung and colon cancer. The carotenoids contained in it, namely beta carotene, lutein and zeaxanthin, also have a similar effect.
If you want to maintain the maximum properties of the kale, don’t overheat the kale. Steam it for up to 4 minutes.
Bone health
Kale, thanks to the high content of vitamin K, strengthens our bones. Vitamin K acts as a bone matrix protein modifier, increases calcium absorption, and may reduce urinary calcium excretion. Low vitamin K intake is associated with a higher risk of bone fracture.
When to be careful
You should be careful with the consumption of kale when taking medications that increase the concentration of potassium, i.e. beta-blockers.
Picture 1 is from: jules: stonesoup / Foter / CC BY
Picture 2 is from: jules: stonesoup / Foter / CC BY
- Comments