May food is also a victim of different fashions that arrive in our country. In this case, kale is on everyone's lips And not only because they talk about this product, but because many have introduced it into their daily menus.
It is one of the most nutritious vegetables that we can find in the market, although in turn, if they have not told you about it, it is also one of the most unknown.
En grointhey know her as kaleen ie "green cabbage" or "collard greens" in our language. It is within the family of cauliflower, broccoli or small Brussels sprouts.
Based on the fame she's gaining in popularity, she's about to unseat spinach and about to be crowned the queen of green vegetables. Many are beginning to know her now, after repeatedly reading a multitude of articles on the Internet, and no wonder.
We tell you what are its best properties and benefits so that you too will fall in love with kale.
How to consume kale
Es extraordinarily rich in nutrients, so it is perfect to take care of and improve our health. As an icing, its flavor is very rich.
Food professionals, nutritionists recommend a cup and a half of kale twice a week. The ideal is to buy it firm and with an intense color. So that they do not lose their nutrients, it is recommended to refrigerate it in bags, so its leaves will remain fresher.
Ideally, keep the entire piece unwashed, and wash the leaves that will be consumed at the moment. Can hold perfectly 5 days in the fridge.
Tips for cooking it
Its consumption in raw is recommended, since by having so much Vitamin C, which goes around ls 20mg per 100 grams, it could be lost if we cook it. For this reason, it is recommended to consume it raw.
- We recommend making green juices with kale. Being so nutritious, eating it with other vegetables and fruits will enhance its qualities and flavor. Juices also, if consumed slowly and deliberately, could improve our digestive problems.
- We can add it to our pasta dishes or soups.
- It is attributed spinach-like versatility, so you can use it in the same way.
- You can substitute lettuce for kale in your salads or on your sandwiches.
- You can use it as a garnish for dishes such as grilled salmon, chicken or beef.
- Being rich in calcium, Has become a substitute and alternative to different types of dairy, not a complete substitute so yogurts, milk or cheeses should not be left aside, however, we do highlight the calcium it contains.
kale benefits
This cabbage contains twice the antioxidants than other green leafy vegetables, for this reason it is becoming very popular. Provides beta-carotene, lutein and zeaxanthin, three types that fight and protect the body from free radicals.
Take care of our vision
For your contribution of lutein and zeaxatin, the risk of developing eye problems such as ocular degeneration and cataracts is reduced.
Keeps a strong heart
It considerably reduces the risk of coronary artery diseaseia, as it reduces bad cholesterol in the blood. What's more, kale provides Omega 3 fatty acids, those who best take care of our main organ.
Protects skin and muscles
Being a food rich in vitamin C, helps the synthesis of collagen. The collagen is the protein involved in the creation and formation of tendons, nerves, skin and ligaments.
This way our muscles will be strengthened.
Food that prevents the appearance of cancer
Many foods are key so that we do not suffer from cancer, kale is one to consider. It is a powerful anticancer as it contains sulforaphane, a component that inhibits bacteria that cause stomach and duodenal ulcers.
Nutritional properties of kale
One cup of kale contains 33 caloriesIt is very rich in calcium, vitamins of type A, C and K. It is a vegetable rich in antioxidants, minerals and fiber.
Going deeper into the subject, we highlight the following:
- High mineral content: calcium, magnesium, potassium, iron, and fiber.
- Provitamin A, vitamin C and K.
- The contribution of protein amounts to 9% so it has become one of the star foods of the vegans and vegetarians.
- It hardly contributes calories, about 40 calories per 100 grams. With these values, it can be a good option to consume it in our low-calorie diets.
Is kale a superfood or a fad?
When we began to relate the information about kale, we said that se had become one of the favorites of many people, thanks to its properties and benefits.
Yes it is true that it owns it, but we wonder if this product has come to stay or to continue its path as they did oat bran, coconut oil, chia seeds, or quinoa among a multitude of other foods.
Food is basic to our health, we are responsible for taking care of ourselves with the selected foods, if we choose bad products and excessive quantities, we will put our health and our physique in danger.
No food is a miracle of natureJust that, combined with many other healthy ones, we will be able to prevent certain types of diseases. For this reason, what we advise is have all the information in our hand and know how to put into practice knowing the values and benefits of each superfood that they present to us.