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Sunday, 27 June 2021

Kale : Five Health Benefits

image from here

Tess Patrick writes:
"For years, we’ve been told to eat our kale. I’m not sure about you, but until recently, I thought kale was hugely overrated. Its leathery texture, its green-ness - it was all a turn-off. In fact, the only kale I could stand was crispy kale chips. And it’s just as good as other salad greens, like baby spinach or arugula, right?

It turns out I was wrong. There’s a reason why every healthy foodie craves the leafy greens; they’re packed with so much nutritious goodness it would be a crime not to include them in your salad. If you need a little more convincing to pick up a bunch this week, I’ve uncovered some amazing health benefits of kale, so be sure to give them a try.

1. More Calcium-Dense Than Milk
We all know that we need milk to build strong bones, or so we’ve been told. But what if that’s not necessarily the case? While 100g of traditional milk offers approximately 110mg of calcium, 100g of kale offers more than twice that amount - at 250mg. Sure, 100g of kale is comparatively a lot more in volume than 100g of milk, but this framework will allow you to switch our mainstream sources for healthier alternatives in the long run.

2. Rich In Nutrients, Low In Calories
This is the number one reason why superfoods get the name they do - they’re able to offer concentrated widespread macro and micronutrients, with very little in the way of calories. One cup of kale, for instance, contains 684% of the Vitamin K RDI, 134% of the Vitamin C RDI, and 206% of the Vitamin A RDI< plus iron, folate, omega-3s, magnesium, calcium, iron, fibre, and 2 grams of protein - with only 33 calories!

3. Rich In Phytonutrients - Everyone’s Favourite Antioxidants
By now we all know about antioxidants’ ability to fight free radicals off, which supports the body through all manner of sins. But what foods should we reach for when we need an antioxidant top-up? Kale contains essential phytonutrients, which ease inflammation, improve the liver’s detox ability, and can even protect brain cells from stress. This is thanks to beta-carotene and vitamin C, as well as various flavonoids and polyphenols, such as quercetin and kaempferol.

4. Easy To Grow, Meaning Regenerative Agriculture
For the amount of kale required for healthy nutrients, the growing process is incredibly easy. A full bunch will grow from seed in as little as two months (when planted at the right time) and requires a relatively small area of land for growth. Sustainable agriculture is currently one of the major shifts needed to support a healthy, thriving planet and counteract climate change, which in turn impacts the overall health of the humans on it. In short, kale is a win for the climate - and it’s even better if you can grow it at home!

5. Kale Can Support Healthy Weight Loss
There’s a reason why kale has developed the reputation it has; kale smoothies and massaged salads support healthy weight loss for those struggling with excess weight. This is in part because it is low in calories, but rich in bulk and water content - making you feel fuller for longer. As it also contains protein and fibre, two essential nutrients for weight loss, it is considered to be a superfood in that respect. Some theories also suggest that including more kale in the diet is often adopted alongside other healthy dietary or lifestyle habits, which may influence weight loss further.

So for whatever reason you’re working on your health, be it chronic illness and weight loss, or simply meeting your daily requirement of greens, I hope these health benefits are enough to convince you start massaging your kale (it releases the oils that help with the texture), and hide it through your next salad today."
Above words taken from article here

Benefits of Massaging Kale
It softens and tenderizes kale leaves by breaking down tough fibres.
It reduces the bitterness of raw kale and brings out great natural flavours.
Read more about this, and how to do it here

Not everyone likes Kale, do you? There maybe another leafy green vegetable you prefer, do please share your thoughts in the comments below.


Regular readers will know … there is a variety of articles and recipe ideas within this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

37 comments:

Jeff said...

I have been enjoying kale from the garden for the past couple of weeks. I generally add it to salads and eat it in omelets. I'm sure I had almost a cup of kale and a half cup of mushrooms in the omelet I fixed this morning--a Saturday morning treat.

My other favorite green is turnips. I will soon have some of them to eat (the greens) as I sow them thickly and then harvest some of the tops which allows the roots in the remaining plants to grow larger.

Christine said...

Did not know it had so much calcium.

J.P. Alexander said...

Me gusta la col rizada gracias por una entrada tan completa. Te mando un beso

Martha said...

I was never a fan until I had kale chips - they were so good. I now incorporate it in salads all the time too. If you like it or you don't it's worth sneaking into salads and other recipes for the health benefits.

Linda said...

I'm not a fan of kale but I never tried massaging it.

Sami said...

The Portuguese eat a lot of kale, but never raw, so I had never heard of massaging kale :) - either in soups, or sauteed with garlic...
This is the most popular way to eat kale in Portugal - https://leitesculinaria.com/7580/recipes-portuguese-kale-soup-caldo-verde.html
Thanks Jan

Elephant's Child said...

I do love my greens. All of them.

handmade by amalia said...

I know that kale is very good for you but we have yet to get used to the taste. Or find a good recipe.
Amalia
xo

Valerie-Jael said...

I'm sure it's good, but I still don't like it! Valerie

Iris Flavia said...

LOL. I think you would cry or scream if you got a meal of kale here!
In our region we cook it with broth for two hours. Let it cool down. Cook it later with the meat in for another two hours and add loads of butter.
But it´s very yummy - and here you can only buy it in winter, maybe it´s a different sort? It has to get frost once.

Jo said...

We love kale, we eat both curly kale and cavolo nero regularly. It's good to know it's packed with so much goodness.

Martha said...

I had no idea that it had so much calcium. Good to know!

eileeninmd said...

Hello,
Great info, I should be eating more kale.
Have a great day and a happy new week!

Miss Val's Creations said...

Such a great super food! We need to incorporate kale into our kitchen more often.

R's Rue said...

I love making kale chips. Have a blessed Sunday.

Inger said...

Calcium, wonderful, thank you for mentioning it. I had forgotten and right now I'm looking for calcium rich food. I should have started ten years ago, but better late than never, hopefully.

Tom said...

...something that I have yet to try.

DUTA said...

I must admit I'm rather suspicious of leafy greens in general. I think they contain lots of bacteria that don't easily get washed away, if at all.

VENTANA DE FOTO said...

Tiene grandes beneficios.

En casa se aliñaba con ajo frito, el aceite frito en donde hemos hecho antes el ajo y un poco de vinagre y algo de sal(esta lo más mínimo, ya que es perjudicial). La que yo suelo añadir es la que tiene el 60% reducido el sodio.

Feliz domingo.

Besos

Ananka said...

It is so healthy! And I like it :-D

Jenn Jilks said...

I do like kale. I ought to make some kale chips!!!!

Kim said...

My daughter loves kale. She's a vegetarian (and part time vegan!), but I've never tried it. Maybe I should give it a whirl!!

Mary Kirkland said...

I made sauteed kale for the first time last year and I liked it.

Lowcarb team member said...

J.P. Alexander said...
Me gusta la col rizada gracias por una entrada tan completa. Te mando un beso

Google translate
I like kale thanks for such a complete entry. I send you a kiss

VENTANA DE FOTO said...
Tiene grandes beneficios.

En casa se aliñaba con ajo frito, el aceite frito en donde hemos hecho antes el ajo y un poco de vinagre y algo de sal(esta lo más mínimo, ya que es perjudicial). La que yo suelo añadir es la que tiene el 60% reducido el sodio.

Feliz domingo.

Besos

Google translate
It has great benefits.

At home it was seasoned with fried garlic, the fried oil where we have made garlic before and a little vinegar and some salt (this is the least, since it is harmful). The one I usually add is the one with 60% reduced sodium.

Happy Sunday.

Kisses

Lowcarb team member said...

Sami said...
The Portuguese eat a lot of kale, but never raw, so I had never heard of massaging kale :) - either in soups, or sautéed with garlic...
This is the most popular way to eat kale in Portugal - https://leitesculinaria.com/7580/recipes-portuguese-kale-soup-caldo-verde.html
Thanks Jan

Hello Sami
Many thanks for your comment and the link you gave to the recipe.
The soup does look and sound very tasty, thank you.

As it's already Monday where you live,(Australia), I wish you a good week.

All the best Jan

Conniecrafter said...

Spinach is my go too green, don't care for the kale as much.

William Kendall said...

Admittedly I have never had it

Bob Bushell said...

Beautiful, and its good for you.

Francisco Manuel Carrajola Oliveira said...

A couve é bastante saudável.
Um abraço e boa semana.

Andarilhar
Dedais de Francisco e Idalisa
O prazer dos livros

My name is Erika. said...

I grew some kale this spring and ate a lot of it. I can't wait to grow more in the fall. Great article. Thanks.

Creations By Cindy said...

I enjoy reading your wonderful array of information. I enjoy kale too. Love to wilt it a little in my veggies or eat it fresh in a salad. I need to try and grow some. Right now I have some cabbage coming along. Hugs and blessings, Cindy

Jeanie said...

I used to dislike kale and then I discovered a wonderful salad and now I love it!

Magic Love Crow said...

I would like to put more Kale in my diet! Thanks for this Jan! Big Hugs!

Snowbird said...

Wow, what a lot of health benefits! I love kale, I always freeze my excess, I hate to let any go to waste.xxx

Lorrie said...

Once I learned to massage kale I enjoyed it in salads. I use it in soups and sauteed, too. How interesting to read of all its health benefits!

Teresa said...

Todas las coles me gustan. Besos.

Hindi Health Point said...

Great article thanks for sharing this great information