Kale (Kale): benefits and harms, composition and contraindications

Kale (Brassica oleracea var. sabellica) is an annual crop from the Cruciferous family. More often it is called Curly or Grunkol. It has been cultivated since ancient Greece. Over time, it was replaced by potatoes from the gardens, but the vegetable was not forgotten. The benefits and harms of kale are still being researched by scientists. This plant is often used as food by vegetarians, because it successfully replaces animal protein.

The chemical composition of kale

To understand how valuable Kale is for the human body, you need to familiarize yourself with its chemical composition. According to studies, it was revealed that this type of culture contains the following vitamins: A, B1, B2, B6, K, C and PP. In addition, it contains mineral components: sodium, potassium, magnesium, calcium, phosphorus.

If we compare Kale with meat, then it is in no way inferior in terms of amino acid content.

Scientists have proven that it is enough to eat 200 g of leaves per day to saturate the body with protein.

When comparing milk and kale, it was noted that the plant contains more calcium than the animal product.

Benefits of Kale

Nutritionists recommend kale to people who do not eat enough protein.

This herbal product must be included in the diet.

The benefits of kale are as follows:

• helps relieve pain and muscle spasms, which are harbingers of calcium deficiency in the body;
• reduces fragility of nails, hair, eliminates dry skin (itching);
• gives energy;
• eliminates drowsiness associated with seasonal beriberi;
• prevents tooth decay;
• promotes weight loss in obesity;
• restores vision in people who spend a lot of time at the computer;
• due to the polyunsaturated fatty acids included in the composition, it prevents the development of cancer cells;
• has an antioxidant effect, tk. its fibers contain a lot of vitamin C and flavonoids quercetin and campferol;
• sulfur helps restore blood sugar balance and improve fat metabolism;
• bioflavonoids have an anti-inflammatory effect;
• vitamin K strengthens blood vessels and reduces the risk of developing cardiovascular diseases.

The harm of kale

If the dosages are observed, kale will not do any harm. It can exacerbate gastritis or cause diarrhea in people suffering from intestinal diseases. Very rarely, raw foliage causes food allergies, in which case it is better to refuse to use it.

Contraindications to the use of kale

Excessive consumption of raw kale dishes is not recommended:

• patients with gallstones or kidney stones;
• people suffering from endocrine and metabolic disorders (hypo- and hyperthyroidism);
• patients with a history of ulcers, colitis, gastritis and other pathologies of the gastrointestinal tract;
• children under the age of 6;
• old people who are worried about chronic diarrhea;
• with individual intolerance.

A small amount of foliage added to other dishes will not have a negative effect on the body. Therefore, when used in minimal doses, the product is not contraindicated to anyone.

Rules for eating kale

The daily intake of curly cabbage is no more than 30-50 g. It is best to use it in its raw form, so all useful substances are preserved in it.

Heat treatment partially destroys vitamins and trace elements, so even steam treatment reduces the benefits of the product.

To properly prepare the product for freezing, it is necessary to rinse the foliage under running water. Dry it out on a towel. Then spread in small portions into food bags and send to the freezer.

Shelf life in the freezer is 1,5-2 months

It is necessary to maintain a constant temperature in the freezer, do not allow defrosting and re-freezing. If the light is suddenly turned off, and the foliage in the bags has thawed, it is better to use it immediately.

With long-term transportation and improper storage, cabbage loses some of its vitamins. The product is not cheap, and unscrupulous sellers will try to sell it even in a stale form.

It is difficult to find a fresh product on store shelves, so many people prefer to grow it in their own garden plot.

Cabbage must be able to choose. The main criteria to pay attention to are:

• the structure is dense;
• the foliage is bright, elastic, without signs of yellowing and lethargy;
• the color is even, dark green;
• stems are rigid;
• the smell should be absent or vaguely reminiscent of mustard;
• the taste is pleasant, with a slight bitterness.

Before cooking, kale is soaked in a container of water for several minutes, then washed under running water. After that, it is left to dry on a paper towel.

The leaves can be ground in a blender, seasoned with low-fat yogurt, almond or olive oil, and eaten for breakfast.

You can make a vitamin cocktail from cabbage

For a drink, kale leaves and parsley sprigs (15 g each) are interrupted in a blender, a few drops of lemon juice are added there, 2 tbsp. peeled sunflower seeds, 1 clove of garlic, re-grind the mass. Add 1 tbsp. olive oil and 200 ml of water. Drink in the morning on an empty stomach.

The leaves can be baked with other vegetables or added to cheese sandwiches.

Kale during pregnancy

Kale variety contains folic acid, calcium and vitamin A, which are necessary for pregnant women. The lack of folic acid in the first months of gestation adversely affects the mental development of the child in the future. This component also affects the physical condition of the baby, it is responsible for the formation and growth of all organs and tissues.

The retinol found in kale is essential for the normal development of the fetal central nervous system. It is also needed for the formation of the respiratory, motor and circulatory systems.

Signs of an overdose may include:

• sensitivity to sunlight;
• the appearance of itching and cracks on the skin;
• hair loss;
• inflammatory processes in the oral cavity;
• anxiety, constant desire to sleep, fatigue.

Conclusion

The benefits and harms of kale remain the subject of controversy among nutritionists, doctors and folk healers. This plant contains many vitamins, minerals and other components necessary for the human body. But over-indulgence in plant-based foods can adversely affect health. Therefore, this product should be included in the diet in doses.