Kale is an acquired taste. Good or bad it’s not everyone’s favorite food. But it has several powers which will make Kale eaters feel happy.
7 Facts about Kale
Kale is a cruciferous vegetable.
Winterbor F(1) type of kale has an excellent nutritional quotient. They have high antioxidant activity. Lower the processing, better is the nutrient content after cooking. Blanching is okay, but raw is best. Cooking can lower antioxidants like Vitamin C, polyphenols and to some extent Beta carotene. (1)
Lentil and kale added to a cereal-based diet has the magical ability to increase intake of essential minerals and vitamins. (2)Micronutrient malnutrition is responsible for many lifestyle diseases.
Kale stands at position 15 in a list of powerhouse fruits and vegetables made by Centers for Disease Control (a serving providing ≥10% of 17 essential nutrients (3).
Research finds Kale having vitamins A, K, C, and some folate, essential minerals like potassium, calcium, magnesium.
Kale is a rich source of fibers. This is said to help prevent post-meal blood sugar rise(4). Eating kale-containing salad or any side dish with at least 7 g of Kale helps exert this effect.
Kale like other crucifers is a goitrogenic food (5)and should be only taken under supervision for those with thyroiditis or Hypothyroidism. But its a must have for those with hyperthyroidism.
When I started writing for Blogchatter A to Z this year, I didn’t know whether I could write enough. I also thought about whether it will make sense to spread this info. After all, everyone eats veggies. Right? But while researching for the posts I learned a few things which made me sit up.
Did you know there are more veggies in CDC power food list than fruits? Did you know eating the rainbow makes sense every day? Did you know obesity has a deep relationship with micronutrient deficiency? Diet is a key step to improve the quality of life.
Like the anti-inflammatory diet, is not only good for joints but also your body as a whole. What’s important is to know what processing does to the food and decide accordingly. We also need to know which kind of nutrients are easily absorbed and utilized by the body and cook our food accordingly. All this and more in this series and in the book releasing in May.
I wrote a book on Fruits for Life, listen to the free chapters on my podcast. My book on Probiotics for Life is available as a summary here .Subscribe to my newsletter and you will get a chance to download my book for Free when it’s up for a promo!
Other posts in this series
Asparagus: Also a medicinal plant
Beetroot: Benefits and worries
Health Food not so healthy:Myth of food labels
Joints: Anti-inflammatory diet
Disclaimer: This post is meant for spreading healthcare information and not meant as a replacement for a professional medical opinion. Always consult a medical professional before taking any decision related to health and healthcare. Healthcare information is a rapidly evolving field. While all attempts are made to keep this website updated, the author/s and or website disclaim all responsibility for any inadvertent omission/commission. Read my full disclaimer.
References:
1)Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked.
Sikora E1, Bodziarczyk I.
2)Metabolic and bioactivity insights into Brassica oleracea var. acephala.
Ferreres F1, Fernandes F, Sousa C, Valentão P, Pereira JA, Andrade PB.
3)Defining powerhouse fruits and vegetables: a nutrient density approach.Di Noia JPrev Chronic Dis. 2014 Jun 5; 11():E95.
4)Intake of kale suppresses postprandial increases in plasma glucose: A randomized, double-blind, placebo-controlled, crossover study
Sumio Kondo,1 Asahi Suzuki,2 Mihoko Kurokawa,2 and Keiji Hasumi3
5)Effects of the Environment, Chemicals and Drugs on Thyroid Function
David Sarne, M.D
I like kale. One of not too many, huh? I’m not a veggie eater (not that I don’t like them – I just don’t crave them. They don’t give me the satisfaction that meat does). I’m a carnivore. Give me meat. That’s it – just meat. I get my veggies when I have a burger with lettuce and tomato. Dinner would be meat – no veggies, no potatoes. Just the meat. What can I say? But, I do like kale. Odd, huh?
I love lentils and kale! And am one who lives in Western Oregon, and usually have some kale in my garden year round! (Close to 50 years)