Often pertain to as a superfood , kale is a popular leafy green that ’s pack full of all important nutrient .
Despite often being aggroup in with and equate to spinach plant , it is actually part of the cabbage house . It ’s also consider a Brassica or cruciferous veggie , along with Brassica oleracea italica , cauliflower , and brussels sprout .
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This article will take a closer look at the nutritionary composition and potential health benefit of eating raw clams , plus a comparison to its cooked counterpart and some extra detail to keep in mind .
Here ’s what ’s to come :
How Nutritious Is It?
Let ’s dig in !
Nutritional Composition
Kale is considered a nutrient - dense intellectual nourishment as it ’s low in gram calorie , yet high in some essential nutrients .
One loving cup of the sore vegetable contains just 7 small calorie , and it is an excellent origin of two nutrients in particular :
Vitamin K
Essential for blood coagulation , vitamin K also fiddle an important role in os wellness . One serving provides 68 % of the day-after-day value ( DV ) .
Vitamin C
In addition to keeping your immune system of rules decease inviolable , vitamin C aid with combat injury healing , iron soaking up , collagen shaping , and the sustainment of bone , teeth , and gristle . One serving of this leafy green provides 22 % of the DV .
In fact , this superfood moderate 4.5 times more vitamin C than Spinacia oleracea ! But what ’s even more telling is its antioxidant content , which we ’ll get to next . Vitamin C also represent as an antioxidant .
Other Vitamins and Minerals
This pop leafy green is alsoa good source of vitamin A , andseveral B vitamin – which are important for Energy Department and metabolism – as well as potassium , manganese , atomic number 26 , magnesium , zinc , and cop .
And think back , that ’s all for just 7 small calorie !
Rich in Antioxidants
Antioxidants are compound that help protect your cells from damage due to molecules called free radical .
As a answer , diet high in antioxidant have been associated with reduced risk of infection of several disease , include heart disease , Alzheimer ’s , and sure mannikin of cancer .
In a2012 study , kale was found to contain more antioxidants than any of the other cruciferous vegetables measure , admit broccoli , brussels sprouts , loot , and cauliflower .
The subject field also found it to be high in a few specific antioxidant , including vitamin C as well as :
Lutein and Zeaxanthin
These are two type of carotenoid that are indispensable for eye health . In addition to protect eye prison cell against damage from free radicals , they also avail filter out out bluish light wave , which can increase our risk for macular degeneration . informant of blue light include sunlight as well as TV , smartphones , and computer filmdom .
Leafy Green are some of the best sources of xanthophyll and zeaxanthin , let in spinach , collard Green , andSwiss chard . Broccoliandbrussels sproutsare also gamy in these antioxidants .
Quercetin and Kaempferol
These are two type of flavonoids that are anti - seditious , and shown to serve promote heart wellness and protect against certain forms of cancer .
Other good beginning includeonions , spinach , hot white pepper , broccoli , andtomatoes .
Cooked vs. Raw
A 2019 cogitation put out in theInternational Journal of Food Science and Nutritionfound that cooking outcome in a significant going of several nutrients , including antioxidant , vitamin hundred , and many minerals .
However , the study also found that steaming resulted in the greatest retention of antioxidant and mineral compared to four other cooking method acting – simmering , zap , imperativeness cooking , and emptiness preparation .
Now , this is n’t to say that the cooked veg is unhealthful by any means .
In fact , prepare shekels is still a extremely nutritive pick . Plus , for those who are sore to sulphurous feel , cookery can make the leave of absence less bitter and more appetizing .
Vitamin K is a fertile - soluble vitamin , which means it ’s absorbed better when consume along with fat . So , to increase the absorption of this authoritative nutrient , I recommend run through your leafy greens with a source of healthy adipose tissue such as spare - vestal olive petroleum , avocado , or sliveredalmonds .
Those with Hypothyroid Disease May Want to Limit Intake
A final greenback on falsify versus raw leafy greens : raw kale stop a chemical compound shout goitrin .
Goitrin is a compoundfound in cruciferous veg that has the potential to lower iodine levels and impair thyroid use .
However , research has shown that moderate consumption of cruciferous vegetables does not affect thyroid function in healthy grownup .
While there ’s no laid definition of “ moderate , ” a 2016 story published inNutrition Reviewsfound an intake of2.2 Syrian pound of bare-ass lucre dailyfor several months was associated with change in thyroid gland function in otherwise healthy adults .
That ’s a lot to consume on a regular basis !
Still , for those with hypothyroidism or way out wield iodine levels , cooking may be a dependable choice .
A study published in theJournal of Clinical and Diagnostic Researchfound that the cooking process helps break down an enzyme that ’s call for for goitrin activation . Or in other words , cooking greatly thin goitrin ’s effects .
A Highly Nutritious Addition to Your Diet
Overall , given its very low calorie content , kale is one of the most nutrient - dense foods out there .
Plus , as it can be enjoyed both raw and cooked , it ’s incredibly versatile . Whether you put it in smoothies and salads , broil it into french-fried potatoes , or steamer it and toss with olive oil and garlic , you ’ll love this nutritive and tasty increase to your dieting .
Looking for ways to eat more leafy honey oil ? Be indisputable to check out the survival of the fittest of kale recipesover on our sister site , Foodal .
Looking togrow this nutritionary powerhousein your own garden ? Check out these growing pathfinder :
© Ask the Experts , LLC . ALL right RESERVED.See our TOSfor more details . in the beginning published November 7th , 2019 . Last update September 18th , 2023 . Uncredited photos : Shutterstock .
The contents of this article have been reviewed and avow by a registered dietitian for informational purpose only . This article should not be construed as individualised or professional aesculapian advice . Gardener ’s Path and Ask the expert , LLC sham no liability for the use or misuse of the material gift above . Always consult with a aesculapian professional before interchange your diet , or using addendum or invent or natural medicament .
About
Kelli McGrane , MS , RD
