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How to Consume Kale to Reduce the Risk of 3 Nasty Ailments

December 15, 2013   Food & Nutrition, Health


When I wrote my article about the incredible health benefits of cruciferous vegetables, I realized that I didn’t mention kale, but kale is another member of the cabbage family and deserves to get attention as well. Kale (Brassica oleracea) belongs to the cruciferous family, which includes cabbage, cauliflower and broccoli among others. Kale hasn’t been much studied as other members in this family, but it is also very rich with nutritional components that contribute to its many health qualities.

Kale also has nicknames such as super-cabbage, and with decreasing temperature is starts to pop up on the shelves. It is rich in dietary fiber, vitamins and minerals. Kale is an excellent source of vitamin A (due to its carotenoids content), vitamin C, vitamin K and manganese. Is a very good source of copper, the amino acid tryptophan, calcium, vitamin B6 and potassium. Is also a good source of iron, magnesium, vitamin E, vitamin B12, protein, vitamin B1, folic acid and vitamin B3.

Here are 3 excellent reasons to incorporate kale into your menu to reduce the risk of these 3 ailments:

Lowering cholesterol

Kale can greatly help lower cholesterol. When kale fibers undergo steaming, they bind to bile acids in the digestive system and help clearing them out. Since the building block of bile acids is cholesterol, the kale’s fiber binding helps in cholesterol removal. In this case the liver needs to produce new bile acids from the present cholesterol, and thus the cholesterol levels in the blood go down. Also fresh kale has the ability to lower cholesterol, but not as much as steamed kale. You may also be interested to read the article how to lower cholesterol naturally.

Cancer prevention

Like most of the cruciferous family, kale was researched extensively in the context of cancer. It has been found that kale can reduce the risk of 5 cancers: bladder, breast, colon, ovary and prostate. The kale’s anti-cancer qualities relate to the contents of glucosinolates, carotenoids and flavonoids contents. These components are converted in the body to cancer prevention components.

  

  
Researchers were able to demonstrate an increase in the levels of both carotenoids, lutein and beta-carotene, in the blood following kale consumption. Both substances are powerful antioxidants and can therefore help not only to reduce the risk for cancer but also for many other chronic ailments, such as atherosclerosis and more. Have a look also at the top 14 foods that protect against cancer development.

Reducing inflammation

Kale contains omega-3 alpha linolenic acid, which is thought to have anti-inflammatory properties, though there is still no clear evidence of it. It also contains vitamin K (almost twice the rest of the other cruciferous members) that also helps in regulating inflammatory processes in the body. In addition, there have been identified more than 45 different flavonoids in kale that have antioxidant and anti-inflammatory properties. Find here more information about how to reduce inflammation in your body with these foods.

How to eat kale?

Quick cooking preserves kale’s nutrients, texture, color, and flavor. Rinse kale, chop it finely to ensure rapid cooking, and add it soups, stews, stir-fries, salads, egg dishes, or casseroles. You can steam kale for 5 minutes to make it more tender or eat it raw. You can also splash on the kale a little bit of lemon to enhance its health-promoting qualities.

Who should limit kale consumption?

Kale contains oxalates. These components can crystallize and cause health problems, and therefore it is not suitable for people who suffer from kidney problems. Kale is also often referred to (as well as the rest of the family) as goitrogenic food which means food that causes enlargement of the thyroid gland. So if you have thyroid issues, you may want to limit kale consumption.

http://www.healthyandnaturalworld.com/health-benefits-of-kale/