Kale: health benefits of this superfood

The kale It is a type of kale with deep and deep green that is part of the list of the most popular superfoods. It grows mainly in northern Europe between colder climates and its harvest is harvested in the snowfalls of December and January, to be used in festive dishes of that season.

Such are the benefits of kale, which has supplanted spinach in many preparations where it had a leading role, the variety of properties found in this cabbage being undeniable, followed by its infinite combinations in meals.

Its cultivation has spread to Japan and the United States, since it is simple, as long as it is in low temperatures. On the other hand, you can find different varieties of this cabbage, although the green curly is the most common, there is also the baby kale, which is a slightly more tender species and is characterized by having a sweet taste, while the usual tends to be bitter. There is also the purple kale, which has red stems, but maintains its green color on the leaves.

Kale, remarkable benefits thanks to its properties

The kale has
four powerful properties that stand out in its composition, broadly favoring the human body:

  1. Vitamin C: This vitamin is common in most fruits and vegetables, including it in the diet means increasing the prevention of different diseases, including cancer. Vitamin C is vital for the development and functioning of the body, its main attributes are its antioxidant power and contribution to the production of collagen. Helps to strengthen tissue, promoting wound healing, as well as strengthening bones.
  2. Vitamin A: Vitamin A supports several important aspects for those who want to look and feel good. The skin is one of them, the absence of this vitamin, can lead to acne breakouts. Vitamin A strengthens the respiratory system, preventing infections. On the other hand, it is ideal for keeping your eyes clear and healthy, as well as your heart, lungs and kidneys.
  3. Calcium: It strengthens the bones and teeth, which is where most of this mineral is concentrated in the body. In addition, it helps to strengthen the muscles and have a good blood circulation.
  4. Carotene: Carotenes are groups of natural antioxidants that primarily nourish the skin. These are ideal when exposed to the sun, as a fresh and uniform tan is achieved.

In general, kale benefits the heart, thanks to its high fiber content, reducing negative cholesterol levels in the body. Its low calorie content makes it perfect to complement meals, a cup of this plant has only 33 calories.

It is also very light due to its chlorophyll content, when it is activated, it reduces bloating, eliminates gas and helps improve digestion. All of this has control over diabetes and weight gain, kale helps keep you in good shape.

Uses and how to integrate it into meals

It is currently, kale can be found in different parts of the world, and can be used in various ways, including as a base for smoothies. In Germany this vegetable has always been combined with sausages during the holiday season. In the Netherlands, alongside potatoes and sausages, in Portugal, as an accompaniment to soups and salads.

Thus in various areas of Europe, in which this cabbage, unknown to many and now named superfood, has been for years the protagonist of traditional main dishes. On the other hand, kale goes well in soups, smoothies, raw, steamed, and more. So that you have some ideas of its uses:

  • In salads:
    It is the necessary green ingredient, which will give it a crunchy touch. In any preparation, according to personal tastes, it will be perfect, for example as a substitute for spinach.
  • Sandwiches: As a substitute for lettuce, to give a different flavor to a regular sandwich. Recommended combination: Sesame seed sandwich, caramelized onions, cheese and kale.
  • Sauce or creams: like guacamole, for example, which you can innovate by adding a couple of kale leaves to make a variation on its traditional flavor.
  • Toasted: To nibble between meals. You take some cabbage leaves in the oven, with salt, pepper and oil to taste, for a crunchy appetizer.

A simple crop

If you are passionate about growing or have a small garden, to plant kale it is enough that The climate where you are is between 10 ° C and 20 ° C.

This cabbage is easy to grow in small places, since its size does not exceed 40 cm high. It should be sown in mountainous environments where moisture abounds. Its seeds germinate 7 days after being planted, when it reaches about 20cms, it must be transplanted to solid ground or a pot, where it will grow as long as it has good organic matter and enough nitrogen.

You have to be careful not to exceed the water required for the plant, but at the same time keep it moist enough until new leaves appear in their current place. After three months, it is possible to start enjoying its benefits, in cold seasons, its flavor is enhanced.

Kale contraindications

While after reading all of the above it appears to be the perfect cabbage, not all organisms work the same way. Therefore, here are some facts to keep in mind when adding kale to your diet.

  • Its high fiber content excludes it from the diet of people with irritable bowel disease.
  • The concentrated vitamin K in kale can interfere with blood-thinning medications. This is not always the case, but it is best to consult your doctor first.
  • It could also affect the thyroid. Its components do not favor the proper functioning of that gland.
  • On the other hand, there are oxalates, which could affect the kidney or gallbladder.

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