Little known in France but considered a vegetable superstar in the United States, kale really deserves its fame and to be put forward for regular consumption.
The reason is quite simple: it is a natural concentrate of nutrients and other antioxidants essential to our body. So, if you’ve never heard of this vegetable before, read on, it could become your best ally on your plate!
Zoom in on this food that is a cabbage with exceptional health properties that you will soon be unable to do without!
A vegetable like no other
Kale or kale is a vegetable of the brassica family. It is easily identified by its large, curly, fibre-soaked leaves. Its colours can vary and generally range from light to dark green.
Lovers of kale will tell you that this vegetable is particularly distinguished from all the others by its unique and distinctive taste. Its leaves develop independently, which is not the case with other species of cabbage. The stems of kale are rich in fibre and can grow up to 40 cm long.
This vegetable is also known for its resistance. Kale is absolutely unaffected by the cold and can grow in the harshest of weather conditions. For example, you can grow kale in temperatures as low as -15°C!
It is for this exceptional quality that the cultivation of this vegetable is very popular during the winter in many Nordic countries such as :
- The Netherlands
As for the history of this special vegetable, the Romans were already eating it, even though it was in the Middle Ages that kale’s popularity was established. Around the 17th century, it was introduced to North America by the English.
What are its health effects?
Each of the nutrients contained in kale plays a specific role in the body. Here are a few of them:
Vitamin A: the vitamin A requirement of an adult person is estimated at 700 or even 900µg/day. Thus, it is enough to consume 100g of kale to cover the . It should be remembered that this vitamin is essential for good visual health, bone development, the health of the epidermis and other mucous membranes.
Vitamin C / Antioxidants: by consuming kale regularly, you will not suffer from vitamin C deficiency! Indeed, this vegetable is a good source of vitamin C, which participates in the healing of wounds and protects the cells of the body. In addition, it helps reactivate the immune system. Goodbye tubes and other vitamin C tablets, because with 100 g of kale, you cover 150% of your daily vitamin C needs.
Calcium: this is undoubtedly the most essential mineral for the human body. It promotes bone growth, normalization of blood pressure, healing of wounds, etc. Numerous studies have shown that calcium from plants has a lower absorption rate than that contained in dairy products, for example. This means that you will be able to meet all your body’s calcium needs if you choose to enjoy this particular vegetable. Especially for people with lactose intolerance and dairy intolerance in general, this is a good option.
Potassium: You will no longer need to consume supplements or medications of unknown origin to cover your potassium needs. Like spinach, eat kale regularly to reduce the likelihood of suffering from vascular disease. A good potassium intake ensures optimal functioning of the kidneys, as well as the adrenal glands.
Vitamin K: helps promote blood clotting. According to research, the human body needs 90 or even 120 µg of vitamin K per day. By simply consuming 100 g of kale, you provide it with 817 µg! So who’s the best?
How do you use kale?
Generally speaking, you can buy it in the form of a bunch. If you don’t want to choose an old, stunted vegetable, opt for a kale with firm, spotless leaves.
If you don’t want to eat or use your vegetable immediately, it can be stored in the refrigerator for up to two weeks. Place the cabbage in the coldest part of the appliance, making sure to wash it first and dehydrate the leaves.
Kale can be eaten cooked or raw, depending on what you want. The leaves inside the bunch are the most tender, but have less flavour. Instead, choose the leaves on the outside, which are richer in fibre and have a stronger taste.
Don’t hesitate to eat it in a glass jar.
The resulting mixture can be combined with a variety of fruits such as :
- Citrus fruits
- The lawyer
- and so on.
If you opt for cooking, kale leaves can be cooked over high heat with olive oil or steamed for 20-30 minutes. You can accompany them with various soups such as carrot velouté, pasta, etc.
All in all, you can use your imagination because this vegetable lends itself to many healthy recipes.
What more could you ask for?
The hidden powers, benefits and other virtues of kale finally revealed!
The virtues of kale are numerous but often unknown to the general public. In addition to the multiple qualities of this small curly vegetable, here are some of its benefits that you probably do not know:
It promotes digestion
The fibre contained in vegetables is of great importance in digestion. Eating kale regularly will help you to avoid digestive problems.
If you were regularly prone to constipation or its opposite, try kale and you will be able to get rid of it for a long time. It normalizes the consistency of the stool, which protects you from haemorrhoids.
If you suffer from constipation, also opt for prune which is an excellent natural laxative!
Finally, if you want to keep your figure or lose weight without any risk, bet it all on this little curly vegetable garden!
It helps you lose weight
It is the slimming ally par excellence. It contains very few calories, which means that you can consume as many as you like to benefit from its various properties.
You can therefore stop snacking between meals if that is your objective, because kale accelerates satiety thanks to the fibres it contains.
You can thus balance your diet with this exceptional vegetable which you will not be able to do without once you have tested it!
It helps control cholesterol
Thanks to the dietary fibre contained in kale, you can easily lower bad cholesterol levels if you want to adopt a healthy diet.
People with high cholesterol levels can therefore regulate their cholesterol levels by simply eating kale.
This is a natural method that does not require medication.
It is rich in antioxidants
The main purpose of free radicals is to rid the body of dead cells. To optimize their production, you can count on regular consumption of kale.
Indeed, this vegetable normalizes their production and will thus allow the cells of the organism to be preserved. The body will then develop a better resistance to the agents responsible for infections.
Take advantage of these antioxidant qualities and strengthen your immune system by eating it.
In addition, it should be noted that goji berries also have similar benefits due to their rich antioxidant composition.
A proven benefit on vision
This is good news for seniors and those with vision problems.
While kale won’t give you Superman’s incredible vision, it just so happens that thanks to the vitamin A it contains, your eyes will now feel a little better with regular consumption of this super vegetable.
For eagle eyesight, opt for cider vinegar too!
In addition, it also strengthens bones and teeth, thanks to vitamin K.
It strengthens the immune system
Kale contains queretin, which is known to be a powerful antioxidant. Its action consists in reinforcing the immune defenses and its effectiveness is doubled if it is associated with vitamin C.
This is a good reason to consume kale every day and in all forms. Cooked or raw, in a salad or smoothie, the choice is yours! However, experts recommend steaming, so as not to remove vitamin C.
Kale recipe idea: coleslaw
The kale salad is delicious and can be used as a starter as well as a main course if you want a lighter meal. Here’s how to make it and enjoy it!
for 4 people
- 60 ml homemade mayonnaise
- 30 ml (2 tablespoons) cider vinegar
- 30 ml (2 tablespoons) olive oil
- 10 ml (2 teaspoons) old-fashioned mustard
- 2 litres (8 cups) chopped kale, without stem
- 2 green onions, chopped
- 2 carrots, peeled and grated
- Salt and pepper
- 125 mL (½ cup) toasted pecan halves, crushed
- Mix in a large bowl with a whisk: mayonnaise, oil, mustard, vinegar.
- Add salt and pepper.
- Add the remaining ingredients and mix well.
- Place in the refrigerator for 30 minutes so that the kale is tender.
- Adjust seasoning as desired. 🙂
And that’s it for this complete article on kale, all you have to do is run out and buy some to put all this good advice into practice!
With its many benefits, kale is definitely the star that all our refrigerators would dream of having, and a precious ally for our body.
Consume without moderation!