Kale can be cooked in water or steam, braise, roast or fill stuffing and serve as a warm appetizer, soup, side dish or main dish.
Kale as we know it apparently created a worthy selection of the Belgian vegetable growers in the 18thcentury. Spread from Belgium to France first, and then to the Netherlands and Germany, soon won the whole of Europe. In addition to regular cabbage that is the most common (Risso kale), there are two types, with some slightly different characteristics. These are the leaf or headless kale, and broccoli or Brussels sprouts.
Energy and nutritive value
Kale is a herbaceous, green vegetable that belongs to the cabbage family (Brassica), which includes broccoli, cabbage and cauliflower, which was recently the focus of the health of valuable phytochemicals.
This food is low in calories: 100 g in only 50 kcal / 209 kJ (of which 3.3% protein, 0.7% fat and 10% carbohydrate), but it is extremely rich in minerals and vitamins. Of the minerals, is an excellent source of manganese (0.774 mg, which is 38.7% of the recommended daily intake), is a good source of calcium (135 mg, which is 13.5% of the recommended daily intake), iron (1.7 mg, which is 12.1% of the recommended daily intake) and magnesium (34 mg, which represents 11.3% of the recommended daily intake).
It is an excellent source of vitamin C - in the raw kale it has a whopping 120 mg (200% of recommended daily intake), and boiled as 41 mg (68% of the recommended daily intake), is an excellent source of vitamin K (817 mg, ie, 817% the recommended daily intake), is a good source of vitamin B complex, thiamine is 0.11 mg (10% of the recommended daily intake), and 0.130 mg riboflavin, which is 10% of the recommended daily intake. It is rich in carotenoids, beta carotene is 9.3 mg, lutein and zeaxanthin and 40 mg.
Kale stands out from the cabbage family such quality foods that can take preventive action against cancer.Organosumporne components such as glucosinolates (which are the subject of many studies), acting on different cancers, eg breast or ovarian cancer, because these phytonutrients neutralize potentially carcinogenic substances. The kale takes about 10-15 species of glucosinolates.
The raw kale has a whopping 120 mg of vitamin C (200% of recommended daily intake), and boiled as 41 mg (68% of the recommended daily intake).
Carotenoids, which abounds in kale, are powerful antioxidants that protect cells against free radicals. Like filters prevent harmful effects of UV radiation on the eyes, protecting them from macular degeneration and cataracts. Beta-carotene in the body can convert into vitamin A, and so provide 2/3 system needs.
Studies show that eating foods rich in carotenoids and vitamin A reduces the risk of developing cataracts by 50%. It is well to point out that potentiate the action imune system. The multiple needs of the vitamin A in the body since it is essential for normal function of reproductive organs and helps in the fight against viral infections. It is significant in maintaining epithelial and mucosal tissues (in the lungs, bronchi, skin, oral cavity and gastrointestinal tract), for growth and bone development. To fully use the content of carotenoids, foods that contain them should be eaten raw or lightly cooked.
Vitamin C is one of the most important water soluble antioxidant in the body, and that after cooking the kale remains in considerable quantities. In the body prevents the effects of free radicals, which affect the development of cancer, cholesterol oxidation, which then binds to the vessel wall and can cause heart-vascular diseases, causing painful inflammation (asthma, osteoarthritis, rheumatoid arthritis), colds and ear infections.
On the need for vitamin C indicate poor wound healing, frequent colds and infections, and lung disease.People's needs for vitamin C vary, depending on age and health. Excess vitamin C is excreted from the body via the urine. Vitamin C enhances the antioxidant effect of vitamin E, and also enhances iron absorption.
Kale is a good source of thiamin and riboflavin, vitamin B complex, which also prevent the damaging effects of free radicals. Riboflavin promotes energy production in cells and maintains the level of other B vitamins.Indicate the lack of symptoms such as sensitivity to light, watery eyes, itching, inflamation mouth and tongue, shooting over the lips, peeling skin, especially around the nose. With increased physical activity needs for vitamin B2 growth.
Vitamin K is in kale in large quantities. This vitamin participates in the synthesis of coagulation factors.Kale is an excellent source of manganese, a mineral that is involved in the process of obtaining energy from protein and carbohydrates, and participates in the synthesis of fatty acids, necessary for maintaining a healthy nervous system and important in the production of cholesterol to create hormones.
The kale is, and calcium and is required for maintaining bone health, but unlike milk, which is being promoted as a good source of calcium, kale has a lot less calories.
In people with kidney and gall bladder samples kale health problems due to oxalate, a substance naturally present in all living beings.
Also found in kale goitrogene, causing disturbances of the thyroid gland. Cooking reduces the amount of these substances, but scientists still do not know what quantities of substances that inactivate or amounts cause problems in people with impaired thyroid gland.
Dietary fiber, highly represented in kale, are cellulose, hemicellulose, polifructans, galaktooligosaharids, and other aspects of the. Nutrition fibers have a beneficial role in digestion, maintain normal cholesterol levels, sugar, regulate the bowels and maintain intestinal microflora. It also increases insulin sensitivity and thus prevent the development of type 2 diabetes, slow digestion and give a feeling of fullness (thus the food is rich in dietary fiber diet is recommended during the reduction). Reduce the risk of colon cancer and hemorrhoids because they accelerate transport through the colon. The need for dietary fiber are higher in constipation, hemorrhoids, high blood sugar and cholesterol.