The surprising benefits of the superfood kale - should we be aware of this?

When you go to a supermarket, you must have seen a variety of green and purple vegetables. Among these, perhaps your eye has been caught by a type of leaf called "Kale". This is a vegetable that is now being talked about by many people all over the world, and is called a "superfood". So what exactly is kale? Why is it so valuable? Today, let's talk about it very simply and in a friendly way.

What exactly is Kale?

Simply put, kale is a leafy green vegetable that belongs to the cabbage family and is very nutritious. You know, vegetables like broccoli and Brussels sprouts. Kale is a member of that family. There are several varieties of it.

• Curly Kale: This is the most popular type. The leaves have wavy edges and a beautiful appearance.
• Dinosaur Kale: This type of kale has slightly longer, narrower leaves. It gets its name because the surface of the leaves resembles the skin of a dinosaur.
• Red and Russian Kale: These have red or purple leaves.

In Sri Lanka, we can find these in supermarkets either as fresh leaf bundles, or sometimes in cut, washed, and frozen packets.

What are the benefits of eating kale for our body?

Even though many healthy foods are high in fat or calories, we have to eat them in moderation. But kale is not like that. It contains no fat, sugar, or cholesterol, and is very low in sodium and calories. But it is full of nutrients. Therefore, even those who are trying to lose weight can safely add it to their diet. Let's see what great properties are hidden inside this little leaf.

For healthy, clear eyesight

Vitamin A is essential for the health of our eyes. A cup of kale leaves provides you with more than 20% of your daily vitamin A requirement. Kale is also rich in vitamin C, which reduces the risk of cataracts.

Protect your heart health

Kale contains a number of nutrients that help maintain a healthy heart. For example, potassium, fiber, folate, and calcium. These together help reduce the level of bad cholesterol, or LDL cholesterol, in our body. Therefore, kale is a great choice to reduce the risk of heart disease.

Helps control blood pressure

High blood pressure is a problem that many people face today. Some foods can help control blood pressure naturally. Kale is one such food. Because the minerals magnesium, calcium, and potassium in it work together to reduce the pressure in the blood vessels and help maintain a healthy blood pressure.

For a strong skeletal system

Kale is a great alternative for those who don't like milk and dairy products. Calcium is essential for keeping our bones and teeth strong, as well as for the functioning of the heart and muscles. If the body doesn't get enough calcium, the body takes calcium from the bones to meet that need. Over time, the bones become weak and easily break. We call this osteoporosis . So, eating calcium-rich foods like kale can reduce this risk.

Vitamin K is also very important for bone health. Just think, a cup of fresh kale leaves (about 21 grams) provides you with over 80 micrograms of vitamin K. That's about 90% of the daily value for an adult woman and 67% of the daily value for an adult man.

Nutritional value of kale

In addition to the nutrients we discussed earlier, kale also contains things like vitamin B6, copper, and manganese. Let's take a look at the nutritional information contained in one cup (about 21 grams) of chopped fresh kale.

Be careful about this before eating kale.

Although kale is a beneficial food, there are some situations where we need to be careful. This is especially true if you are taking medications such as blood thinners .

The high vitamin K content in kale can interfere with the effectiveness of these blood-thinning medications. Therefore, if you are taking such medications, be sure to talk to your doctor before adding kale to your diet. Your doctor will advise you on how to incorporate it into your diet. Your doctor may be able to adjust your medication dosage accordingly if you eat the same amount of green vegetables every day.

How to add kale to your meals?

When buying kale, choose bunches with nice, dark green, small to medium-sized leaves. They can stay fresh in the refrigerator for about five days after you bring them home. Remember to wash them thoroughly before using them. Although the pith in the center of the leaf is edible, many people remove it when cooking because it has a slightly bitter taste.

Here are some ideas for eating kale deliciously:

• Kale Chips: Chop the leaves into small pieces, rub them with a little coconut oil, salt, and pepper, and bake them in the oven to make a delicious, healthy snack.
• Salads and dips: Kale is great for making salads because it doesn't wilt as quickly as other lettuces. Or, you can add a little coconut to make a delicious dip.
• Smoothies: Add a few kale leaves to your morning fruit smoothie. It won't taste great, but it's packed with nutrients.
• For curries and soups: Add some finely chopped kale leaves to your lentil stew, vegetable curry, or soup at the end. It will further enhance the nutritional value of the dish.

Kale, green vegetables, superfood, health benefits, nutrition