The kale is a nutritious food with high antioxidant properties, in combination with other elements such as vitamins, magnesium, folic acid and omega 3 help combat various diseases. This causes positive effects in pregnancy, emotional health, reduces arterial hypertension, improves blood levels, better absorbs iron, prevents visual and skin problems and is effective for low-calorie diets.
Benefits of kale
Due to its high content of nutritional properties, this vegetable is currently an excellent alternative to consume calcium, proteins, vitamins, minerals and iron.
According to studies carried out on the absorption of this food, it has a higher calcium content than milk due to its low level of oxalates, which makes it a good alternative in case of not consuming dairy products or some other foods of animal origin that contain calcium.
It turns out to be a powerful food for those who practice sports, since they help to repower the electrolytes that are lost due to the effort of the exercises. This is due to its antioxidant power and its enriched level of vitamins and minerals.
Thanks to its high properties, the consumption of this nutritious vegetable can significantly improve health, therefore it is advisable to include it as part of the usual foods. Among the most outstanding benefits that this powerful vegetable provides due to its content are:
Its high content of dietary fiber helps to improve the intestinal digestive system and action movements in case of digestive ailments.
Kale leaves have a large amount of iron that the blood needs to conserve hemoglobin production well and transport the oxygen it needs to maintain an adequate heart rate.
Vitamin A content
The vitamin found in kale can prevent diseases that form on the skin and can favorably improve vision.
Vitamin K content
Kale helps strengthen bones and prevents blood clotting, in the same way it can be effective in the treatments indicated for Alzheimer’s disease.
Vitamin C content
Kale helps maintain healthy immunity to moisture, prevent premature aging, protects the skin from sun exposure and promotes metabolism and antioxidants necessary for the body to function in a healthy way.
Kale Contains a considerable percentage of calcium that keeps bones strong in both children and adults.
It is a type of vegetable that contains anti-inflammatory properties that reduces various unwanted reactions of free radicals to reduce inflammation in some cases.
Due to its antioxidant effects on the body, this food can cause a preventive effect against the formation of tumors in the body.
Prevents oral and lung diseases
Due to its high percentage of vitamins, kale can help prevent various diseases that affect the lungs and oral cavity.
Omega 3 content
The contribution of this fatty acid notably helps to give hair elasticity, improve circulation to the scalp, strengthen its roots and allow the possibility of rapid and healthy growth.
Tips for using kale in the kitchen
This nutritious vegetable can be easily used in the kitchen, it can be eaten raw or cooked and using both its leaves and stems at the same time. The most important thing is that it is always fresh, here are some suggestions on how to use it:
- When cooking it, it is recommended not to use a lot of water so that you do not lose the vitamins and minerals that make it up.
- It can be prepared sautéed along with other vegetables, meats and it can even be prepared in a sauce to accompany rice or pasta.
- It can be added to some stews or mixed with mashed potatoes to give it texture and this will further concentrate its nutrients and the fiber it contains.
- Thoroughly washed and chopped, a variety of delicious salads are made with grilled chicken, eggs, or salmon.
- The sandwich can be exchanged for lettuce for this vegetable and caramelized onions and melted cheese can be added.
- It is ideal for making smoothies and juices using its leaves as an ingredient.
- Classic noodle soups are also made by adding pieces of this superfood or creams.
How to Select and Store Kale
- To find this fresh vegetable, you should look in winter or fall.
- The most suitable bunches to consume are those that are dark and with small leaves.
- It is important to avoid buying them when the leaves are yellowish or brown.
- To store them, it is recommended to keep them in plastic bags in the coldest part of the refrigerator, this will help to keep them fresh for at least five days.
Side effects of kale
During the consumption of this fabulous and nutritious food, some adverse effects may occur, in that case if some conditions such as those mentioned below are present, it is important to consult a doctor as quickly as possible:
- Complication in the digestive system.
- Continuous gases.
- Clotting in the blood.
- Fatigue intestinal discomfort. Muscular weakness.
- Stomach cramps
- Chest pain.
- Changes in skin color.
- Vitamin deficiencies
- Unusual weight loss
- Muscle breakdown
- Exaggerated increase in iron levels.
- Blood sugar problems
Despite being a vegetable that provides excellent health properties, the following contraindications should be considered:
- Despite being a wonderful superfood, there are some health cases such as kidney or gallbladder problems where its consumption is not recommended.
- In case of the consumption of anticoagulant medications, this food can become toxic, since it contains a high level of vitamin K.
- If there is a thyroid disease, its consumption should be avoided, this vegetable can interfere with the adequate activity of the thyroid gland.
- It is also not recommended if you suffer from irritable bowel, this is because it is high in fiber.
- Consuming excessive amounts of this vegetable can generate cases of hypothyroidism, therefore, it is recommended to consume it in a balanced way.
Conclusion of the use of kale
Kale stands out for its high caloric value, it is rich in minerals, potassium, iron, magnesium, calcium, zinc and vitamins C, E, K and A. All this potential helps the body to eliminate accumulated toxins, improve digestion, strengthen the immune system, prevent constipation, activate metabolism, maintain healthy bones, facilitate blood flow properly, prevent cancer disease and visual problems.
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.