Kale is a popular vegetable and a member of the cabbage family.It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.Eating more kale is a great way to dramatically increase the total nutrient content of your diet. .
Kale: Health benefits, nutrition, diet, and risks
This article looks at the nutritional content and health benefits of kale, how to include it in the diet, and reasons why some people should not eat too much of it.Possible benefits include helping manage blood pressure , boosting digestive health, and protecting against cancer and type 2 diabetes .Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.Antioxidants: Authors of a 2012 article note that high blood sugar levels can trigger the production of free radicals.They note that antioxidants, such as vitamin C and alpha-linolenic acid (ALA), can help reduce complications that may occur with diabetes.In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact.Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers.Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones.Kale contains lutein and zeaxanthin, an antioxidant combination that may help reduce the risk of age-related macular degeneration. .
Kale shines as a cold-weather crop and is at its most flavorful and tender in the colder months – the winter frost only makes it sweeter.A single serving (one cup) contains more than a day's worth of vitamin A requirement, which is important for eye health and immune function.To get the full health benefit of kale, it should be eaten with a fat source, like olive oil, which improves the absorption of the nutrients.Wash kale in a deep bowl of cold water, stirring it a bit to release the grit, then lift it out.Storage: Kale will last up to 1 week if wrapped in a damp towel or plastic bag and placed in the hydrator drawer of the fridge. .
What Are the Health Benefits of Dino Kale?
It is also a very good source of dietary fiber which helps maintain heart health, regular digestion and lower cholesterol.The potassium content in kale helps control heart rate and blood pressure and provides protection from stroke and cardiovascular disease. .
The many types, health benefits of kale
It’s popular in northern Europe and now throughout the U.S. During the Middle Ages, kale was planted and used to feed humans and livestock.History books state that Thomas Jefferson experimented with several varieties of kale at his Monticello estate in the early 1800s.Russian kale is harder to find and it has flat fringed leaves that range in color from green to red to purple.Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains.Kale is a member of the cruciferous vegetable family along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy.These vegetables offer health benefits, including potentially reducing the risk of various types of cancer.The only people who may need to avoid or limit kale intake are those that form oxalate containing kidney stones or take the blood thinner Coumadin/warfarin.Kale holds its texture well in cooking, and it can be steamed, stir fried, roasted, or eaten raw.Always remove the middle rib as it tends to be overly tough and fibrous and imparts a more bitter taste when eaten.Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad.Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.
Kale 101: Nutrition, Health Benefits, Types, How to Cook, More
Both help detoxify the body, and may hinder the growth of cancer by functioning as an anti-inflammatory and protecting DNA cells from damage.Vitamin C in kale can also reduce inflammation, strengthen the immune system, and fight oxidative stress, which can help prevent cancer and other illnesses like the common cold and the flu.The recommended daily intake of vitamin C is 60 mg for adults, which is about 3 cups of cooked kale.Kale also contains the vitamins lutein and zeaxanthin, which contribute to healthy eye cells and help lower the risk of age-related macular degeneration.Because kale is low in calories and high in water, it’s an excellent food for weight loss.(3) It also contains fiber, which will help you feel full longer and prevent overeating. .
What Is Dinosaur Kale?
Popular in Italian food, it's also called Tuscan kale or cavolo nero.The leaves are so hearty that, even when well cooked, they retain a wonderful firm texture, making it a great choice for braising or adding to stews.An incredibly hearty cooking green, the dark, almost blue-green or even black-green leaves are ruffled and, just like other varieties of kale, have distinct ribs.This type of kale is easy to prepare because both the leaf and rib can be eaten, either raw or cooked.When ready to use dinosaur kale, be sure to rinse the leaves well to remove all the dirt and debris that can get trapped inside the ruffles.The kale can be cooked whole, cut into thin strips, or chopped, depending on your recipe and use.Simply heat a pan, add a little bit of broth, then the cleaned and chopped kale, and cover.If you find that kale has a bit more of a bitter edge than you care for, try blanching it before using it in recipes.Choose leaves that are less than 18 inches long, because they get tougher and have a sharper flavor the longer they grow.You can often find it available in the frozen foods section of the grocery store and available dried as a crispy snack.Some people suggest wrapping the stems in moist paper towels and placing it in the crisper.Unlike more tender greens, dino kale doesn't store better if washed first, and it may actually begin to go limp.Before doing so, blanch the kale after removing the ribs and cutting the leaves into strips, then drain and squeeze all the water out. .
The many benefits of kale
LexiYoga focuses on healing your mind, body and spirit through the practice of yoga and natural living.Loaded with carotenoids and flavonoids, which protect your cells from oxidative stress, this cruciferous vegetable can also help keep you looking youthful and healthy from the inside out.With the added mega-dose of vitamin K, it may help reduce inflammatory-related problems, such as asthma, arthritis, autoimmune disorders, allergies and sensitivities, acne, colitis, fibromyalgia, high blood pressure and more.Research has shown that the isothiocyanates (ITC) from glucosinolates found in kale can aid in your body’s detoxification process at a genetic level.One cup of kale provides you with 180% of your daily value of vitamin A, which is important for maintaining your vision, your skin and cellular health, and immune function.It also gives you twice your daily minimum vitamin C, which is a powerful antioxidant that is needed for the growth and repair of tissues in all parts of the body, may shorten the duration of a common cold, and can help keep your skin from wrinkling as you age.That same cup of kale provides you with more than ten times your daily minimum of vitamin K, which can strengthen our bones and help prevent calcium build up in our tissues that can lead to heart disease and stroke – and it may reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition.I find that adding collards, spinach, red peppers and white beans really add flavor to the mix.“Kale: Red Russian, Lacinato, Redbor, Green Scotch” © 2012 Suzie’s Farm, used under Creative Commons License. .
All About Lacinato Kale & 18 Recipes to Enjoy It!
Lacinato Kale is a popular vegetable, not just because of its impressive nutritional profile of vitamins and fiber, but because it's an incredibly versatile leafy green.When prepared properly, it's delicious cooked or raw, as an element in soups, and salads, and can even be baked until crispy for kale chips!It goes by many names: dinosaur kale (said to resemble what dinosaur skin may have looked like), Italian or Tuscan kale, and cavolo nero (which translates literally to 'black cabbage' in Italian, as it's a member of the cabbage family).Lacinato kale is a cruciferous vegetable among many others (like Swiss chard, Brussels sprouts, broccoli, cauliflower, cabbage, and collards).When you buy Lacinato kale, look for dark blue-green leaves, without brown spots or wilted edges.If you're washing a lot of kale at once, it's best to remove the stems and center ribs (optional - see below) and coarsely chop the leaves or cut them into ribbons and submerse in water.They are typically removed by running a sharp knife along the stem and center rib to separate the leaf.If the stems and center ribs are tender, they're often sweet and crunchy and can be finely cut into ribbons for use in salads and soups.If you don't want to discard the stems, you can cook them separately from the leaves or add them to stocks that will be strained.It's best to cut the leaves crosswise into thin ribbons or tear into bite size pieces.Then massage with a pinch of salt or fresh lemon juice to soften and season the leaves before dressing them and adding other ingredients.This makes a wonderful side dish to almost any preparation of meat, poultry, fish, or seafood.In as little as 5 minutes it will be tender enough to eat, yet holds its texture for long simmering times and reheating.Thin and tender ribbons of Italian kale tossed with a simple, creamy dressing (that doesn't require a raw egg), shredded parmesan cheese and crunchy garlic and olive oil breadcrumbs instead of croutons.Cornbread Salad 24 fresh sage leaves may sound like a lot, but, trust me, once they’re chopped and butter crisped you won’t mind.Make their flavors sing by tossing them with a tangy apricot Dijon dressing, salty Pecorino and crunchy, buttery hazelnuts.Store the rest in an airtight container at room temperature to add to remaining soup.After trying several variations, I’ve settled on the Pasta Fagioli recipe that’s perfect for us with a couple kinds of broth, cannellini beans, sweet Italian sausage, short pasta and broccoli rabe (or Italian kale) to make it a meal. .
Popular Types of Kale and Their Health Benefits
Praised for being exceptionally nutrient rich, kale has been a focus of the health community in recent years.This vegetable group includes wild cabbage, collard greens, broccoli, cauliflower, and Brussels sprouts.While you may only have a couple of kale choices at the store, you will most likely run into a greater selection and variety at your year-round famers markets.Growers love talking about the foods they grow and produce, so don’t be shy or embarrassed to ask for kale recommendations, or to find out what it is and how to cook it.It is usually bright or dark green or purple in color, has tight ruffled leaves and fibrous stalks that can be difficult to chop, but easy to tear if fresh.The hearty leaves of Dino Kale are tall and narrow and retains its firm texture even after it has been cooked.It has a slightly sweeter and more delicate taste than the curly kind with its flavor described as deep and earthy, but not so bitter with an almost nutty sweetness.Redbor Kale is beautiful and dark red in color that can look a deep purple, slightly resembles a tightly curled rainbow chard near the tops of its leaves.Being a nutritional powerhouse of vitamins, minerals, and disease fighting antioxidants, all varieties of kale offer an incredible amount of health benefits.Because it’s a good source of fiber, kale is a great leafy vegetable for aiding in digestion and intestinal cleansing. .