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Understanding Kale Nutritional Value

  1. Nutrition
    Kale may be a green and leafy vegetable that’s rich in nutrients and fiber.

    A cup of chopped, raw kale, weighing about 16 g contains:

    8 calories
    0.68 g of protein
    1.4 g of carbohydrate
    0.6 g of fiber
    24 mg of calcium
    0.24 mg of iron
    8 mg of magnesium
    15 mg of phosphorus
    79 mg of potassium
    6 mg of sodium
    19.2 mg of vitamin C
    23 mcg of folate DFE
    112.8 micrograms (mcg) of vitamin K
    80 mcg of vitamin A , RAE

One cup of cooked kale has over 1,000 percent more vitamin C than a cup of cooked spinach. Unlike spinach, kale is low in oxalate, therefore the calcium and iron it provides are more easily absorbed by the human gastrointestinal system .

Dietary tips
Kale may be a member of the mustard, or Brassicaceae, family, as are cabbage and Brussels sprouts.

Dinosaur kale
It is also hearty and crisp, with a touch of earthiness. differing types of kale have slightly different flavor and nutrient profiles. Younger leaves and summer leaves tend to be less bitter and fibrous.

Curly kale is that the most ordinarily available type. It’s usually bright green, dark green, or purple in color. it’s tight, ruffled leaves that are easy to tear. to get rid of the leaves from the fibrous stalk, run your pass on the stalk within the direction of growth.

Lacinato or dinosaur kale may be a dark blue-green variety that’s firmer and more robust than curly kale. it’s referred to as dinosaur kale due to its scaly texture. These leaves are generally longer and flat and maintain their texture after cooking. Less bitter than curly kale, dinosaur kale is right for creating kale chips.

Red Russian kale may be a flat-leaf variety that appears a touch like oak leaves. The stalks are slightly purple stalks and therefore the leaves have a reddish tinge. The stalks are very fibrous and aren’t usually eaten as they will be rather difficult to chew and swallow. The leaves of red Russian kale are sweeter and more delicate than other types, with a touch of pepper and lemon, almost like sorrel. they’re ideal for salads, sandwiches, juices, and as a garnish.

Kale grows well within the colder winter months, making an honest addition when other fruits and vegetables are less readily available. Winter kale is typically better cooked, as colder weather can turn the sugars in kale into starch, increasing the bitterness and fiber content.

Serving suggestions
Kale are often enjoyed raw in salads or on sandwiches or wraps, steamed, braised, boiled, sautéed or added to soups and casseroles.

In salads: When using kale raw in salads, massage the leaves by scrunching them briefly within the hands. This begins the breakdown of the cellulose within the leaves and helps release the nutrients for easier absorption.

As a side dish: Sauté fresh garlic and onions in extra-virgin vegetable oil until soft. Add kale and still sauté until desired tenderness. Alternatively, steam for five minutes, then drain and stir during a dash of soy and tahini.

Kale chips: Remove the ribs from the kale and add extra-virgin vegetable oil or lightly spray and sprinkle with a mixture of cumin, flavorer , roasted red pepper flakes or garlic powder. Bake at 275 degrees Fahrenheit for 15 to half-hour to desired crispness.

Smoothies: During a kitchen appliance or a high-speed blender, add a couple of kale to your favorite smoothie. It’ll add nutrients without changing the flavour considerably .

Risks
Beta-blockers, a kind of medication most ordinarily prescribed for heart condition, can cause a rise in potassium levels within the blood. High potassium foods, like bananas and cooked kale, should be consumed carefully when taking beta-blockers.

Consuming an excessive amount of potassium are often harmful for those whose kidneys aren’t fully functional. If the kidneys cannot remove excess potassium from the blood, consuming additional potassium might be fatal.

A cup of kale provides 1,062.1 mcg of vitamin K . this might interfere with the activity of blood thinners like warfarin, or Coumadin. Patients who are taking these medications should speak to their doctor about foods to avoid.

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