When it comes to kale, many people's impression of it is still in the flower bed: the appearance is durable, the leaf shape is beautiful, and the color is rich. The whole looks like a peony flower in full bloom, so it is also called "leaf peony".
In fact, kale is not only an ornamental plant, but also a nutritious vegetable.
What kind of plant is kale?
What is the nutritional value?
Kale belongs to the cruciferous family, native to the Eastern Mediterranean coast, and the mainland began to introduce it into cultivation in the 90s of the 20th century.
Kale can grow normally in an environment of 5 °C ~ 30 °C, and can also tolerate a short period of low temperature of -10 °C ~ -15 °C. The leaf margin has yellow-green, dark green, emerald green, gray-green, purple-red, red, pink and other colors, and the leaf surface has light yellow, green and other colors. The color of the central leaf is particularly rich, including purple, rose red, pink, dark red, yellow, light yellow, pure white, flesh color, etc., and there are also variegated varieties.
It is so colorful and graceful, and it is so suitable as an ornamental plant. And if you eat it as a vegetable, it's also very good! Because, compared to most common vegetables, it is rich in dietary fiber, vitamin B2, vitamin C, calcium, potassium, magnesium and other nutrients.
1. Dietary fiber
Kale is rich in dietary fiber, which makes it feel a bit chewy. Its total dietary fiber content is as high as 4.1g/100g, and the insoluble dietary fiber content is 3.2g/100g, which is more than 3 times that of cabbage.
Increasing the intake of kale can help us supplement more dietary fiber, which can not only enhance satiety, but also promote gastrointestinal peristalsis and protect intestinal health.
2. Vitamin C
Kale contains 63mg/100g of vitamin C, which is higher than broccoli, which is also a cruciferous vegetable, and about 1.7 times that of Chinese cabbage. There are also literature showing that its vitamin C content is as high as 150~200 mg/100 g. Although there will be losses after cooking, it is still very helpful in terms of vitamin C supplementation because of the high content.
3. Vitamin K
Kale contains 390 mcg/100g of vitamin K, which is about 8.5 times that of bok choy. Vitamin K can promote the deposition of calcium in bones, which has a beneficial effect on bone health.
4. Carotene
Kale is also high in carotene at 4,368 mcg/100g, which is higher than carrots (4,107 mcg/100g) and nearly 29 times more than broccoli. Among them β-carotene can also be converted into vitamin A in the body, which is helpful in relieving eye fatigue and preventing night blindness.
5. Potassium and magnesium
The potassium content of kale is 395mg/100g, which is about 1.5 times that of bananas, and is rich in the mineral potassium, which helps stabilize blood pressure, which is very suitable for people who need to control their blood pressure. The magnesium content is 53mg/100g, which is higher than cabbage, broccoli, Chinese cabbage, etc., and adequate magnesium intake is also helpful for maintaining healthy blood pressure and bone health.
6. Calcium
Kale has a calcium content of 66mg/100g, and even though milk is the main calcium supplement in our diet, calcium in vegetables is particularly important. Although the calcium content of kale is not as good as that of rape and cabbage, it is higher than that of Chinese cabbage, cabbage, celery, broccoli, lettuce, etc.
These are just the benefits of the nutrients commonly found in kale, but it also contains some phytochemicals that are also good for health.
The phytochemical composition is also great
The reason why kale can show a beautiful color has a lot to do with its anthocyanin content, which directly affects the color of plant organs.
White-leaved kale does not contain anthocyanins in the heart leaves, outer leaves, and stems, so it does not have a brilliant color; A total of 9 anthocyanin glycosides were identified in the purple leaf kale, and the content was abundant.
Anthocyanins have multiple health care effects such as anti-inflammatory, anti-tumor, anti-aging, helping to regulate blood sugar and blood lipids, and preventing cardiovascular diseases.
In addition, kale also contains glucosinolated glucosinolates, which are found in almost all cruciferous vegetables, which can give food a unique flavor and are also quite beneficial for health. Studies have shown that glucosinolates have anti-cancer, antioxidant, anti-inflammatory, wound healing, antibacterial, and alleviating symptoms of Alzheimer's disease and chronic diseases.
However, glucosinolates have both advantages and disadvantages, as they also have an anti-nutritional effect on the human body and inhibit the absorption of iodine by the thyroid gland. This does not have much impact on healthy people, and the daily normal consumption of cruciferous vegetables will hardly have a negative impact on the thyroid gland, but if it is a patient with thyroid disease who does not have sufficient iodine intake, it should be eaten with caution and not in large quantities.
In addition, many people say that although kale is rich in various nutrients, it is really not delicious to eat.
Why is kale not delicious?
How to solve the taste problem?
Kale not only tastes rough, but also a little bitter. The rough taste is due to its rich dietary fiber, while the bitter taste is related to some special components it contains.
Cabbage plants contain two classes of defense chemicals, including flavor precursors and enzymes that act on that substance to create flavor. Once a plant is invaded, such as an animal that has been bitten and destroyed a plant cell, the two groups of substances meet and mix, and enzymes trigger flavor precursors to produce bitter, choking, and other strong-tasting compounds.
Glucosinolates are one of the defensive precursors of the cabbage family, and glucosinolates and their hydrolysates have a certain bitter and spicy flavor.
If you want to make the taste of kale acceptable, then it is recommended to choose the part of the leaves, which contains less dietary fiber than the stems, and the taste is slightly better, and it is not very rough and chewy. When eating leaves, you should also be careful not to choose too tender parts, because the young tissues of plants that grow rapidly are also more active in the chemical defense system and have a stronger defensive flavor. In the case of kale, the more central the tissue, the more bitter it is.
In addition, glucosinolates will decompose when heated, and they can be blanched before eating to reduce the bitter and spicy taste. If kale can be fermented into kimchi or pickles, the bitterness and spiciness.
Is kale powder worth buying?
Now there are some kale powder on the market that sells very well, and many merchants advertise that it is not only nutritious, but also can lose weight and prevent constipation.
If you want to eat it, it is recommended to choose kale powder processed by freeze-drying process, which will have better nutrient retention. Especially for people who usually eat very few vegetables in three meals, it is still more recommended. Because most of these people have insufficient dietary fiber intake, eating some kale powder can help us supplement dietary fiber and help prevent constipation.
It's okay to eat kale powder to supplement some nutrients, but don't expect to lose weight by eating it, a single food doesn't have this effect. In addition, it is important to note that the content of glucosinolates in freeze-dried kale powder may be higher than that of fresh vegetables, so if you have thyroid-related diseases, it is recommended to consult a doctor before deciding according to your own condition.
Overall, kale is not only good-looking, but also edible! It is a good hand in supplementing dietary fiber, vitamin C, β-carotene, vitamin K, potassium, magnesium and antioxidants. However, it is important to note that you should eat a varied diet!
Source: Popular Science China