Kale For A Wholesome Healthy Diet

Kale is a healthy food rich in vitamins and minerals and a good ingredient for a healthy diet. You can find it in supermarkets. It has several names: kale, kale, and brown kale. Kale has green or purple leaves, but they do not form a head of cabbage. This cabbage is considered the closest to wild cabbage. In Europe, kale has been eaten since the Roman Empire. In Ireland, frozen kale leaves, which make it sweeter, are mixed with mashed potatoes, a traditional Irish dish. In Turkey, kale is used to make soup.

Kale is often advertised in health magazines and on the Internet. So what are the benefits of this particular cabbage?

It is practically a source of energy!

Two handfuls of kale in relation to the daily requirement of a person provide or with:

  • 206% of Vitamin A.
  • 684% of Vitamin K.
  • 134% of Vitamin C.
  • 9% Vitamin B6.
  • 26% Manganese.
  • 9% Potassium.
  • 10% Copper.
  • 9% Calcium.
  • 6% Magnesium.
  • 7% Iron.
  • 6% Vitamin B1.
  • 5% Omega-3 fatty acids.
  • 4% Vitamin B3.

Eating nutritious and low-calorie kale improves skin and hair condition due to the high amount of vitamins A and C. Improves digestion.

Reduces the risk of developing cardiovascular diseases. Improves bone condition. Reduces the risk of developing asthma. Helps to stabilize blood sugar. Helps with constipation. High levels of lutein support eye health. Lowers cholesterol levels. Kale also reduces the risk of getting cancer.
In general, stool removes harmful substances from the body and helps regulate the body’s cleansing at the genetic level. It reduces inflammatory processes in the body.

However, the number of feces consumed should be controlled. In Ukraine, the incidence of thyroid disease is quite high. And large amounts of feces impair thyroid function. The usual, not excessive use of kale for food is completely safe and healthy. But its use as a juice or smoothie should be controlled.

The health benefits of kale have been proven by many studies and can hardly be overestimated.
Add it to your diet at least 2-3 times a week, 100-150 grams. It is ideal to consume kale 4-5 times a week, 150-200 grams. Add it to salads. Cook soups and main courses. It is especially useful to add about 100 grams of kale to smoothies. Kale will provide your body with vitamins and minerals. It will help improve your health and well-being.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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