Did you know that kale can significantly boost your health by eating it often? When you eat this veggie there’s no way it can do any harm, researchers agree that kale is one of the top foods you can eat to improve our overall health. By just eating one cup of this powerful vegetable you will give your body with vitamins that will destroy and disease, these vitamins are vitamins K, A, and C, as well as with respectable amounts of calcium, potassium, manganese, copper, B vitamins and fiber.
With just one serving of this amazing vegetable you get more than 45 different flavonoids, which include antioxidant and also so many inflammatory benefits.
Kale as a Superfood
Kale is defiantly a unique vegetable that lives up to its nutritional standard.
This amazing vegetable has a great amount of calcium in it, only one cup of kale can give 90 milligrams in a bioavailable form. It has been proven that kale was 25% better absorbed calcium than from cow milk.
Furthermore, kale is also abundant in both lutein and zeaxanthin at over 26 mg combined, per serving, for starters.
Of all the carotenoids, only zeaxanthin and lutein are found in your retina, which has the highest concentration of fatty acids of any tissue in your body. This is due to the fact that your retina is a highly light- and oxygen-rich environment, and it has to have free radical scavengers in a great amount to avoid damage.
Theoretically, the body concentrates zeaxanthin and lutein in your retina to perform this duty, and the intake of these antioxidants may help to prevent eye problems like age-related macular degeneration.
Other kinds of benefit you can get from eating kale include:
– Plant-based omega-3 fats for building cell membranes, protecting against heart disease and stroke, and regulating blood clotting
– Numerous beneficial flavonoids, including 32 phenolic compounds and three hydroxycinnamic acids which support healthy cholesterol levels and scavenge free radicals
– An impressive number of anti-inflammatory properties which prevent autoimmune diseases, arthritis and heart disease
Eat Kale to Support Natural Detoxification
An important role to support the body to get rid of harmful substance everyday is the food we eat that support both Phase 1 and Phase 2 detoxification. Phase 1 detoxification. The first phase of detoxification is when the toxin gets broken down to smaller pieces, while your body’s second phase of detoxification, when the toxins break down and are eliminate out of your system.
When you consume foods that support the first phase but don’t make it to the second phase, this will become a situation where the toxins that are broken down might begin to accumulate to the body. But thankfully the role that kale plays in our body, which is a large role that will go through both phases because it contains isothiocyanates or ITCs. The George Mateljan Foundation, which created this amazing recipe for the super energy kale soup, explained:
“In addition, the unusually large numbers of sulfur compounds in kale have been shown to help support aspects of Phase II detoxification that require the presence of sulfur.
By supporting both aspects of our cellular detox process (Phase I and Phase II), nutrients in kale can give our body an “edge up” in dealing with toxic exposure, whether from our environment or from our food.”
Kale May Fight at Least Five Types of Cancer
For a while now it has been know that the almighty chemo therapy is the best way to cure cancer, but recently the have been rumors going around stating that chemo has killed people faster than they would on a different kind of therapy. Chemotherapy leaves patients dying in a horrible way, so why not try a different therapy? Researchers have claimed that raw kale is the best way to prevent cancer and fight it off if it just started to begin. Another study explains that if it is lightly cooked it improves the ability to combine with bile acid as you digest.
A study in Nutrition Research promotes:
“Steam cooking significantly improved the in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage compared with previously observed bile acid binding values for these vegetables raw (uncooked).
Inclusion of steam-cooked collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage in our daily diet as health-promoting vegetables should be emphasized.
These green/leafy vegetables, when consumed regularly after steam cooking, would lower the risk of cardiovascular disease and cancer, advance human nutrition research, and improve public health.”
Super Energy Kale Soup
This is at its best when you use a firm kale, with dark color leaves hard stems. The kale that has smaller leave is more likely to be more firm than those with larger leaves. Make sure to avoid ones that have brown or yellows and if they have holes in them.
If it’s possible, go for organic kale because when it’s not it’s more than likely that the kale has been destroyed with harmful or even toxic pesticides. The Environmental Working Group conducted a study which discovered 51 pesticides on kale, including several they described as “highly toxic.”
In cases when you choose to consume it uncooked, store kale in your refrigerator (unwashed) in a plastic storage bag, and remove as much air as you can. Ideally, eat kale as soon as you can, because the longer it sits the more bitter the flavor becomes.
Interestingly, the flavor of kale gets sweeter after it’s been exposed to frost; therefore winter is the ideal time for its consumption. When the temperatures drop, you would probably prefer a bowl of warm kale soup instead of eating a raw kale salad.
The recipe that follows, shared by the George Mateljan Foundation, will effectively boost your nutrition, increase your energy levels and warm you up.
3 cups kale, rinsed, stems removed and chopped very fine
1 cup diced celery
2 red potatoes, diced into 1/2-inch cubes
4 cloves garlic, chopped
5 cups chicken or bone broth
1 medium onion, chopped
1 medium carrot, diced into 1/4-inch cubes (about 1 cup)
2 teaspoon dried sage
2 teaspoon dried thyme
salt and pepper to taste
Method of preparation:
Chop garlic and onions and let sit for 5 minutes to provide their health benefits. Then, heat one teaspoon of broth in a medium soup pot. Sauté the onion in the broth over medium heat for about 5 minutes, but don’t forget to stir frequently. Add the garlic as well and continue to sauté for another minute.
Next, add broth, carrots, and celery and bring to a boil on high heat. Once the mixture comes to a boil, lower the heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes. Then, add kale and the rest of the ingredients and cook another 5 minutes.
In case you want to get extra flavor and richness, simmer for a longer time, but add a little more broth. The prepared amount of soup serves four people.
Source, Original Source