By ＼ Food Medicine Line
High-fiber kale is a cruciferous vegetable that is often used in salads and fruit and vegetable juices, and is known as a "superfood" because of its high nutritional value. The kale has a high amount of dietary fiber, folic acid, beta carotene, vitamin C and polyphenols and many other nutrients, and even its calcium content is 2 times higher than that of milk!
According to the U.S. Department of Agriculture, 100 grams of kale has 232 milligrams of calcium, which is twice as much as milk of the same weight! Although the absorption rate of kale's calcium source is lower compared to that of milk, its high calcium content makes it an excellent ingredient for vegetarians to supplement their diet with calcium, and adequate calcium intake can help maintain the body's bone density and slow down bone loss, thereby preventing osteoporosis.
In addition to being rich in calcium, what are the health benefits of kale? Let's take a look!
Kale Nutritional Benefits 1: High dietary fiber!
100 grams of kale contains 4 grams of dietary fiber, is a dietary fiber content is quite high in vegetables, dietary fiber will extend the time of the food in the stomach and stomach, and which water-soluble dietary fiber will absorb water and expansion, increase the sense of satiety, delay the time of hunger, can reduce the end of the meal soon and want to eat. It can reduce the situation of wanting to eat again soon after the end of the meal. If you need to control your weight or are struggling to eat large amounts of food, low-calorie kale is a recommended vegetable choice to increase satiety.
Kale Nutritional Benefits 2: High folate content!
Folic acid is a nutrient related to fetal neurological development, and studies have found that supplementing with adequate amounts of folic acid during the preparation stage and pregnancy can reduce the incidence of neural tube defects in babies. Many new moms get enough folic acid from folic acid supplements, but in fact, you can also get folic acid from darker vegetables in your diet. 100 grams of kale is one of the ingredients that are rich in folic acid, and 100 grams of kale can be consumed as much as a quarter of the recommended daily intake of folic acid for a pregnant woman!
Kale Nutritional Benefit #3: High in Vitamin C. It's a great way to reduce inflammation! However, vitamin C is easily destroyed by high cooking temperatures, so if you want to eat the vitamin C in the kale, it is recommended that you clean it and make it into a salad, or shorten the cooking temperature and time, in order to avoid the loss of vitamin C, and to obtain the benefits of antioxidants.
If you're in a phase where raw foods like salads are not suitable, such as pregnancy or a period of low resistance, you can still cook enough to avoid the loss of vitamin C, but there are still a lot of flavonoids and other antioxidant nutrients in the kale.
Nutritionist special!
Recipe 1: Green Shake
Nutrition Facts: 206.3 calories, 8.3g protein, 3.2g lipids, 39.9g sugars, 88mg sodium
Information:
Ingredients:
1. p> 1. 150 grams of kale. 2. Banana One banana. 3. 150 ml of milk.
Method:
1. Wash the kale and put it into the juicer.
2. Peel the banana and put it in the juicer, pour in the milk and beat it well.
Recipe 2: Roasted Kale
Nutrition Label: Calories 136.3, Protein 1.6g, Lipids 12.2g, Sugars 6.2g, Sodium 196mg
Ingredients. /p> 1. Kale 200g. 2. Garlic slices 5g. 3. A pinch of salt. 4. A spoonful of olive oil. How to make: 1. Wash the kale and dry it. 2. Toss the garlic, saltines, and kale with olive oil and roast in the oven for 5-10 minutes. Recipe 3: Kale Omelet Nutrition Label: Calories 335.9, Protein 18.9g, Lipids 25.9g, Sugars 8.5g, Sodium 509mg Ingredients. > 1. 2 eggs. 2. Kale 100g. 3. Cheese a slice. 4. A little black pepper. 5. A spoonful of olive oil. How to do it: 1. Wash the kale and fry it quickly with a little olive oil. 2. Beat the eggs well and fry them in olive oil. 3. When the top layer of the egg is solidified, put the kale and cheese on top and roll up. The original article was reprinted with permission from Food Doctor!