Content
Kale (Brassica oleracea var.sabellica) is an annual crop from the Cruciferous family. More often it is called Curly or Grunkol. They began to cultivate it back in Ancient Greece. Over time, potatoes ousted it from the gardens, but the vegetable was not forgotten. The benefits and harms of kale are still being researched by scientists. This plant is often used for food by vegetarians, because it successfully replaces animal protein.
Chemical composition of kale
To understand how valuable kale cabbage is for the human body, you need to familiarize yourself with its chemical composition. According to research, it was found that this type of culture contains the following vitamins: A, B1, B2, B6, K, C and PP. In addition, it contains mineral components: sodium, potassium, magnesium, calcium, phosphorus.
If we compare kale with meat, then it is in no way inferior in terms of amino acid content
Scientists have proven that it is enough to eat 200 g of leaves per day to saturate the body with protein.
When comparing milk and kale, it was noted that the plant contains more calcium than animal products.
What are the benefits of kale cabbage
Kale cabbage nutritionists advise people who consume insufficient amounts of protein.
This herbal product must be included in the diet.
The benefits of kale are as follows:
- helps relieve pain and muscle spasms, which are harbingers of calcium deficiency in the body;
- reduces brittle nails, hair, eliminates dry skin (itching);
- gives energy;
- eliminates drowsiness associated with seasonal vitamin deficiency;
- prevents tooth decay;
- helps to reduce body weight in obesity;
- restores vision in people who spend a lot of time at the computer;
- thanks to the polyunsaturated fatty acids included in the composition, it prevents the development of cancer cells;
- has an antioxidant effect, because its fibers contain a lot of vitamin C and the flavonoids quercetin and campferol;
- sulfur helps restore blood sugar balance and improve fat metabolism;
- bioflavonoids have anti-inflammatory effects;
- vitamin K strengthens blood vessels and reduces the risk of developing cardiovascular diseases.
Harm of kale cabbage
If the dosage is observed, Kale cabbage will not do any harm. It can aggravate gastritis or cause diarrhea in people with intestinal problems. Very rarely, raw foliage causes food allergies, in which case it is better to refuse to use it.
Contraindications to the use of Kale cabbage
Excessive consumption of raw kale dishes is not recommended:
- patients with gallstones or kidney stones;
- people suffering from endocrine and metabolic disorders (hypo- and hyperthyroidism);
- patients with a history of ulcers, colitis, gastritis and other pathologies of the gastrointestinal tract;
- children under the age of 6;
- old people who are worried about chronic diarrhea;
- with individual intolerance.
A small amount of foliage added to other dishes will not have a negative effect on the body. Therefore, when consumed in minimal doses, the product is not contraindicated for anyone.
Rules for the use of kale cabbage
The daily intake of curly cabbage is no more than 30-50 g. It is best to use it raw, so all the useful substances are preserved in it.
Heat treatment partially destroys vitamins and trace elements, so even steam treatment reduces the benefits of the product.
To properly prepare the product for freezing, it is necessary to rinse the foliage under running water. Dry it by spreading it out on a towel. Then put in small portions in food bags and send to the freezer.
Shelf life in the freezer is 1.5-2 months
Maintain a constant temperature in the freezer and avoid defrosting and re-freezing. If the light is suddenly turned off and the foliage in the bags has thawed, it is better to use it right away.
During long-term transportation and improper storage, cabbage loses some of its vitamins. The product is not cheap, and unscrupulous sellers will try to sell it even if it is not fresh.
It is difficult to find a fresh product on store shelves, so many people prefer to grow it in their own garden.
You need to know how to choose cabbage. The main criteria to look out for are:
- the structure is dense;
- foliage is bright, elastic, without signs of yellowing and lethargy;
- the color is even, dark green;
- stems are tough;
- the smell should be absent or vaguely reminiscent of mustard;
- the taste is pleasant, with a slight bitterness.
Before cooking, kale cabbage is soaked in a container of water for a few minutes, then washed under a running stream. After that, it is left to dry on a paper towel.
The leaves can be chopped in a blender, seasoned with low-fat yogurt, almond or olive oil, and eaten for breakfast.
You can make a vitamin cocktail from cabbage
For a drink, Kale leaves and parsley sprigs (15 g each) are interrupted in a blender, a few drops of lemon juice are added there, 2 tbsp. peeled sunflower seeds, 1 clove of garlic, re-grind the mass. Add 1 tbsp. olive oil and 200 ml of water. Drink in the morning on an empty stomach.
The foliage can be baked with other vegetables or added to cheese sandwiches.
Kale cabbage during pregnancy
The kale variety contains folic acid, calcium and vitamin A, which are essential for pregnant women. Lack of folic acid in the first months of gestation negatively affects the mental development of the child in the future. This component also affects the physical condition of the baby, it is responsible for the formation and growth of all organs and tissues.
The retinol found in curly cabbage is essential for the normal development of the central nervous system of the fetus. It is also needed for the formation of the respiratory, motor and circulatory systems.
Signs of an overdose can be:
- sensitivity to sunlight;
- the appearance of itching and cracks in the skin;
- hair loss;
- inflammatory processes in the oral cavity;
- anxiety, constant desire to sleep, fatigue.
Conclusion
The benefits and harms of Kale cabbage remain the subject of controversy among nutritionists, doctors and traditional healers. This plant contains many vitamins, minerals and other components necessary for the human body. But an excessive passion for plant foods can negatively affect health. Therefore, this product should be included in the diet in dosage.
