Naturalhealthy.xyz – Have you ever eaten kale leaves? If not, from now on try to eat it, because kale leaves have a very high nutritional content and are beneficial for the body.
What is kale?
Kale is a type of green leafy vegetables belonging to the cabbage family such as broccoli, cauliflower, and mustard greens. Like the other brothers, kale contains various vitamins and minerals that are good for the body. One glass of raw kale contains 33 calories, 3 grams of protein, 2.5 grams of fiber which helps the digestive process, vitamin A, vitamin C, vitamin K, folic acid and vitamin B which are important for brain development, alpha-linolenic acid and omega fatty acids 3 which is good for heart health, lutein, zeaxanthin, phosphorus, potassium, calcium, and zinc. Kale consists of various types, there is kale that has curly leaves, kale with flat leaves, or even kale which is bluish-green and each type of kale has different flavors.
Kale and breast cancer
Breast cancer is the second leading cause of death in women in the world, there are at least one in 8 women who suffer from breast cancer. Kale contains a substance called sulforaphane. This substance is one of the antioxidants and a simulator of detoxification enzymes. Sulforaphane is said to inhibit the growth of cancer in breast cancer. A study conducted in 2010 showed that sulforaphane successfully reduced active cancer cells in breast cancer sufferers by 65 to 80 percent.
Good for heart health
Vitamin K contained in kale turns out to meet about 680 percent of the needs of vitamin K in one day. If you cook kale by boiling and do not add salt during the cooking process, the value of vitamin K in kale increases by 1300 percent.
A 10-year study of 4,500 adult patients shows that there is a reduced risk of death in heart disease patients if given extra vitamin K supplementation. But if you are taking blood-thinning drugs, such as warfarin, you should consult a doctor, how much Vitamin K is recommended for consumption.
Maintain eye health
In addition to being high in vitamin K, kale also contains high vitamin K, which is in one glass of raw kale containing 6,600 IU, where the Ministry of Health recommends consuming vitamin A as much as 2400 IU per day for adults. Vitamin A is known to be very good for eye health, boosts the immune system, and plays a role in cell formation.
Research conducted at the National Institute of Health states that people who consume foods rich in vitamin A regularly will avoid the risk of various eye diseases and maintain vision. In addition, kale has various types of colors such as green, white, purple, and bluish green caused by lutein substances and these substances are good for maintaining eye function.
Calcium contained in kale is better than milk
Do you like to consume milk? Try to see the amount of calcium in milk packaging that you often consume. On average milk only has 1.13 mg of calcium per gram, whereas, on one gram of raw kale, there is 1.35 mg of calcium.
In addition, there are differences in the quality of calcium present in kale with calcium contained in milk. Milk contains protein casein which is difficult to digest by the body, therefore it is not impossible if the calcium in milk is not well absorbed. Calcium absorbed from milk is only about 30%, while calcium absorbed from kale or broccoli reaches 40 to 60 percent.
One glass of kale contains 101 mg of calcium, not many vegetables that have high calcium content like kale. Like the results of research that says that people who are on a vegan diet have a 30% higher risk of getting broken bones because their bones are fragile, compared to people who eat meat. This shows that the vegan group lacks calcium and causes a negative impact on bone health because the average vegetable does not have high calcium. Therefore, consuming kale regularly can improve bone health.
How do you cook kale?
You can cook kale by sautéing it or making kale salad. Or you can make a healthy snack that is kale chips by removing the kale root from the stem, cut it according to taste, stir-fry with a pinch of salt and pepper. then bake for 10 to 15 minutes at 200 degrees Celsius.