Healthy Food Series – Kale

Happy Tuesday y’all! It’s time for the weekly Healthy Food Series on iScriblr.

It’s been two months (almost!) and 6 “super-foods” – since I started with my “health consciousness” journey. I agree, sticking up with your New Years Resolutions doesn’t seem to be that impossible any longer. Some visualization, certain motivation and a great deal of dedication – walah, you start a TREND! Keeping up with the fad of being cognizant of the health benefits and clean regime, here comes my newest aid to a “healthful lifestyle!”

Our star of the day for Healthy Food Series is  – KALE!

HISTORY

Kale’s origin dates back over 2000 years and it was in fact one of the most widely eaten green vegetables in the Middle Ages. Historically, the ancient Greeks cultivated leafy greens, which they boiled and ate as a cure for drunkenness in addition to other medicinal benefits. Interestingly, its resistance to frost meant that it was particularly popular in colder regions, though varieties of the leafy vegetable existed in hotter areas of the world like Greece, where it was described as “Sabellian Kale”. This “strain” is actually considered to be the ancestor of the modern-day Kales we see today.
Biotically, Kale, cabbage, cauliflower, broccoli and Brussels sprouts are all the same species of plant and are members of the “Brassica oleracea” – the healthy greens.
Kale was brought to North America by the colonists in the 16th century. Later, “Russian Kale” was introduced into Canada, and then into the United States, by Russian traders in the 19th century.
Curiously, its cultivation in the UK was encouraged in World War II since it provided the required vital nutrients and was available to supplement rationing.  With a rise in health awareness, an increased popularity in farm-to-table restaurants and the rise of the internet and high-profile food bloggers and celebrities, Kale became the most “sought after green” to substitute for healthy living. And rest they say, is history!

HEALTH BENEFITS

Of all the super healthy greens, Kale is the king. Here are a few health benefits of Kale, that are supported by science –

1 Kale, like other leafy greens, is very high in antioxidants. This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols. These antioxidants have powerful cardio-protective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects – to name a few.
2 Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange! Vitamin C is necessary to synthesize collagen, the most abundant structural protein in the body.
3 Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This leads to a reduced risk of heart disease over time.
4 Kale is one of the world’s best sources of Vitamin K. It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium. The form of vitamin K in Kale is K1, which is different from vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.
5 Kale is actually loaded with compounds that are believed to have protective effects against cancer. This includes sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level. It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer.
6 Kale is a good source of minerals that most people don’t get enough of. It is a good, plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions. It is also a decent source of magnesium, an incredibly important mineral. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.
7 Kale has several properties that should make it a weight loss friendly food. It is very low in calories, but still provides significant bulk that should help you feel full.

**NOTE : PLEASE BE SURE OF YOUR ALLERGY CONDITION and PROMINENCE before trying this “super-food” out!** 

NUTRIENT CONTENT

The table below contains information on the vitamins, carbs and fiber in cooked Kale per 100 grams (1 Cup).
*Daily values are based on 2000 calorie diet.

RECIPE

Fortunately, adding Kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes. A popular (and my favorite) snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in an oven until dry. (Simple and quick!) Kale is super versatile and can be used in everything from salads, smoothies, soups and so much more. Well, since there is so much to make out of this extraordinary plant, it would be unfair to name just a single recipe and hence, I present to you all – 15 Delicious Kale Recipes from my favorite food blog – CookieandKate! (It is the blog to satiate you hunger pangs, no matter what kinds!)

WHY YOU SHOULD TRY KALE? 

As per Healthline – “At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.”

Here’s to clean living and a healthy lifestyle! Cheers!

Love,

Disclaimer : The facts and information have been collected/collated from Healthline, Google and Britannica.