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Kale is packed with nutrients beneficial for health and is incredibly easy to prepare. So what are the health benefits of kale? How to cook kale? Let's explore thoroughly with Mytour Blog in the comprehensive article below.
What is Kale (Curly Kale)?
Kale (or curly kale) is a leafy green vegetable with green or purple leaves, closely related to cabbage, broccoli, Brussels sprouts, etc. Nowadays, kale has become an incredibly popular vegetable in meals worldwide.
Kale is a common ingredient in family meals (Source: Internet)Nutritional Composition of Kale
Kale is packed with numerous vitamins and minerals beneficial for health, including:
- Calories: 26 calories
- Protein: 2.7 grams
- Fat: 1.3 grams
- Carbohydrates: 1.1 grams
- Fiber: 3.3 grams
- Potassium: 360 mg
- Calcium: 104 mg
- Iron: 1.36 mg
- Folate: 96 mcg
- Vitamin C: 88 mcg.
Kale provides ample nutrients to nourish a healthy body (Source: Internet)
Some Common Varieties of Kale
Below is detailed information about 4 common varieties of kale today:
Curly Kale
Curly Kale originates from Greece, then was cultivated in the United States before being imported to Vietnam in 2015. Curly Kale can adapt to various types of soil, so you can easily grow it at home. It has a peppery taste and brings a refreshing sensation when eaten, while also being rich in vitamin C and iron, boosting immunity for the body.
Curly Kale can be easily found in any grocery store (Source: Internet)Lacinato Kale
Lacinato Kale, also known as dinosaur kale, originates from Italy, featuring long, dark green leaves. Lacinato Kale exhibits strong resilience to all weather conditions, often cultivated in tropical or temperate climates. It has a sweet taste and is commonly used in salads.
Lacinato Kale is rich in vitamins A, C, K, and fiber (Source: Internet)Russian Kale (Siberian Kale)
This is the sweetest tasting kale among the 4 varieties, often grown into beautiful flower beds. Siberian Kale originates from Russia and was brought to Canada for cultivation. It thrives at 5°C, with unique fan-shaped leaves. Siberian Kale is rich in minerals such as iron, potassium, manganese, phosphorus... highly beneficial for health.
This is the most elusive kale variety among the 4 kale types (Source: Internet)Redbor Kale
Redbor Kale has a deep purple or red color, thriving in temperate regions. Originating from the United States, Redbor Kale has a slightly sweet and tangy taste. It's often used in salads or soups.
Redbor Kale boasts a unique color (Source: Internet)Amazing Health Benefits of Kale
Kale is packed with vitamins and minerals that enhance health and resilience. Check out the 4 main benefits of kale below:
Prevent Cancer and Improve Heart Health
Kale contains glucosinolates - a plant compound capable of inhibiting cancer cell growth. Additionally, kale is rich in antioxidants such as vitamin K, potassium, lutein,... which are beneficial for heart health.
Kale helps prevent cancer cells and promotes heart health (Source: Internet)Rich in Nutrients Beneficial for the Body
Kale is rich in nutrients but low in calories and high in fiber, so it can provide energy to the body without causing weight gain. That's why kale is often used by women to prepare healthy dishes, pressed into detox beverages to maintain a slim figure, and aid in toxin elimination.
Kale is a very healthy food for both health and figure (Source: Internet)Kale and Anticoagulant Medications
Kale contains vitamin K which supports blood clotting. Excessive intake of vitamin K can interfere with the effectiveness of anticoagulant medications. Therefore, if you are taking anticoagulant drugs, you should consult a doctor about the amount of kale to include in your daily meals.
Individuals using anticoagulant medications should consult a doctor before consuming kale (Source: Internet)Reducing the Risk of Goiter
Iodine stimulates the production of thyroid hormones, helping to prevent goiter (this occurs when the body lacks iodine, leading to insufficient thyroid hormone. Consequently, the thyroid gland enlarges, causing goiter). Kale contains Goitrogens - a substance that inhibits iodine from entering the thyroid gland, thereby increasing the risk of goiter. Therefore, if you have hypothyroidism, you should consult a doctor before including kale in your diet.
Individuals with underactive thyroid should be cautious about the amount of kale in their daily diet (Source: Internet)What Delicious Dishes Can You Make with Kale?
Explore these 3 foolproof recipes with Kale to add to your daily menu:
Garlic Sauteed Kale
This dish is easy to prepare and won't take up too much of your time, making it convenient for busy office ladies.
- Ingredients needed: minced garlic, kale, half a cup of water.
- Instructions: Wash the kale thoroughly, chop it finely, and drain. Place a pan on high heat, add some olive oil, and wait until the oil is hot before adding the minced garlic. Next, add the kale and the previously prepared water to the pan, stir-fry for 5 minutes, and you're done.
A simple kale garlic stir-fry dish that's easy to make at home (Source: Internet)Kale Pesto Sauce
Kale pesto sauce will bring a sweet and savory flavor, stimulating your taste buds for a more enjoyable meal. Kale pesto sauce is often served with chicken, crackers, or used as a topping for pizza.
- Ingredients needed: Kale, olive oil, garlic, walnuts, Parmesan cheese, oats.
- Instructions: Put all ingredients except Parmesan cheese into a blender and blend until smooth. Finally, add the Parmesan cheese and blend for another 30 seconds to get a smooth and creamy pesto sauce.
Delicious kale pesto sauce (Source: Internet)Kale Salad Mix
This dish is popular because it can be customized with various flavors and paired with many different dishes. Kale tends to be slightly tough and fibrous, but if you prefer it tender, you can try the following two methods to soften kale:
Kale salad can be combined with any dish (Source: Internet)Is raw or cooked kale better?
According to various sources, the debate over whether raw or cooked kale is better for you continues. Dr. Orceyre, a therapist at the Integrative Medicine Center at the George Washington University Medical Center, believes that eating raw kale can negatively affect health due to bacteria and pesticide residues on the leaves. Conversely, Healthline magazine concludes that cooking kale reduces the amount of vitamins and minerals in kale.
In conclusion, whether to eat kale raw or cooked entirely depends on your dietary preferences. If eating cooked, avoid overcooking to preserve the abundant nutrients in kale. If eating raw, ensure to wash thoroughly to remove any pesticide residues, or purchase kale from reputable grocery stores to ensure food safety and hygiene standards.
The debate over whether eating kale raw or cooked is better remains contentious (Source: Internet)Here are the summarized details about kale, including its nutritional composition, benefits, and usage. Hopefully, you have selected some kale recipes to add to your healthy diet. Don't forget to visit the Mytour marketplace to acquire fresh and safe ingredients for your health-conscious cooking endeavors.
