Vege Hall of Fame: Kale - Cancer fighter

What is kale?

We all heard about him, let's get to know him!

kale is a vigorous, green vegetable belonging to the cabbage family (Brassica).

This food is poor with calories:
in 100 g it has only 50 kcal / 209 kJ,
(of which 3.3% protein, 0.7% fat and 10% carbohydrate),
but is extremely rich in minerals and vitamins.
Of minerals,
is an excellent source of manganese (0.774 mg, which is 38.7% of RDA),
is a good source of calcium (135 mg, which is 13.5% of RDA,
iron (1.7 mg, which is 12.1% of RDA),
magnesium (34 mg, which makes 11.3% of RDA).

It is an excellent source of vitamin C - it has an incredible 120 mg (200% of RDA) in its raw material,
and even 41 mg cooked (68% of RDA),
is a excellent source of vitamin K (817 μg, 817% of RDA),
a good source of vitamin B complex, thiamine has 0.11 mg (10% of RDA),
and riboflavin 0.130 mg, which is 10% of RDA).
It is rich in carotenoids, beta carotene has 9.3 mg, and lutein and zeaxanthin 40 mg.

GOOD SOURCE - The term refers to foods containing vitamins, minerals, proteins and fibers in an amount of at least 10
% of daily RDA needs
EXCELLENT SOURCE - The term refers to foods containing vitamins, minerals, proteins and fibers in an amount of at least 20% of daily RDA needs
RDA - Recommended Dietary Allowances (recommended daily needs).
https://hr.wikipedia.org/wiki/Preporu%C4%8Dene_dnevne_koli%C4%8Dine

There are more types but three are most famous.

1. Flat head kale (or more precisely the Savoy cabbage)

2. curly kale (or kale without heads, leafs kale)

3. Brussels sprouts

4. Raštika - Dalmatian treasure (Croatia)

All three are super-healthy food,

but leaf kale ( curly ) is simply - the miracle of nature,

curly kale is a true vitamin bomb and compared to other varieties of contains:

6.5 times more omega-3 fatty acids,

almost 4 times more calcium ( contains twice as much calcium from milk !?)

15 times more (pro) vitamins A,

almost 12 times more vitamin K,

almost 4 times more vitamin C ( contains more vitamin C than lemons and oranges! ??! ).

I'm not gonna talk about recipes here.

How to use?

Just note!

What Lower degree of heat treatment - the better.

So, is best as salad (especially,leaf kale, because it is easily digestible).

1. Flathead kale

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2. curly kale

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3. Brussels sprouts

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4. Raštika - Dalmatian treasure (Croatia)

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If he kale, was an actor, he would be nominated in many categories.

I'll just give you the best roles ... ( at least 10, for beginn ... )

0. cancer fighter

1. Brain health guardian

2. eye health guard

3. protects against infarction

4. Preserves bone health

5. It helps with allergies

6. cleans body of toxins

7. stimulates bowel work

8. lowers the concentration of bad cholesterol

9. raises immunity

10. lowers blood sugar levels

0. cancer fighter

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It was found that kelj reduces the risk of getting of different types of cancer:
colon,
breast,
bladder,
ovary
and prostate.
The usefulness of vegetables from the aspect of free radical absorption in the body (antioxidant property) under the abbreviated name ORAC
amounts for to cooked kale 1770 units / 100 gr !!!
It is believed that more than 600 units / 100 gr high value !!!
Another vegetable is broccoli approx 900 and spinach about 900 units / 100 gr ...
According to research daily needs are from 3,000 to 5,000 units ...
This is visible kale power.
[source]https://en.wikipedia.org/wiki/Oxygen_radical_absorbance_capacity
By the way, the most powerful antioxidants are spices.

1. ORIGAN
   Oregano, dried - 175,295 ORAC / 100 grams
2. RUŽMARIN
   Rosemary, dry - 165,280 ORAC / 100 grams
3. TIMIJAN
   Timian, dry - 157,380 ORAC / 100 grams
4. KURKUMA
   Turmeric, dry powder - 127,068 ORAC / 100 grams
5. CANCER
   Sage, milled and dry - 119,929 ORAC / 100 grams

For now, only the proposal - the more spices in your daily diet, the better you are equipped to fight with free radicals ...

1. Brain health guardian

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The health of the brain depends on choosing the right fat in the diet, because the brain itself is 60 percent fat.
One of the most important fats that most people need is omega 3 fatty acids
Only 100 grams of kale cover 10% RDA omega-3 fatty acids.

2. eye health guard

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kale is rich in carotenoids,
zeaxanthin,
lutein
and vitamin A.

They are of particular importance to the health of macula and retina,
areas where light enters the eye.

Protect your eye from ultraviolet radiation and free radicals.

Carotenoids and vitamin A,
according to studies,
reduce the risk of cataracte development by up to 50%.

For this reason, consumption kale is especially recommended for the elderly.

3. protects against infarction

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Scientists around the world state that vitamin C-rich nutrition has a great effect on the bloodstream and reduces the risk of stroke.

A team of scientists from the University of California conducted a study that showed that daily consumption of 500 mg of vitamin C in subjects reduced the inflammatory protein level,
CRP for significant 24%.
CRP is considered a much better heart health measure than for example cholesterol.

The kale also abounds with vitamin K,
which also protects the heart.
It is believed to reduce the risk of arteriosclerosis,
a key factor for the risk of heart disease.

4. Preserves bone health

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Inadequate intake of vitamin K is associated with a higher risk of bone fracture.

Adequate intake of this vitamin preserves bone health by improving calcium absorption and reducing urinary excretion of calcium.

kale, especially in the raw form, is recommended for people who suffer from calcium deficiency in the body and have an increased risk of fracture.
(we have already said, kale contains higher calcium from milk, and is even easier for to digest).

5. It helps with allergies

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Whether you suffer from asthma or allergies,
Be sure to increase kale in diet.

Abundance of vitamin C increases immunity!
Contains folic acid (Vitamin B complex ),
and reduci risk of allergy.

6. cleans body of toxins

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Kelj belongs to good and strong natural antioxidants and can be considered an ideal food in everyday diet (phytonutrients - sulforofan - campferol - carotenoids - glucosinolates, etc.).

It works best as a fresh kale juice.

7. stimulates bowel work

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Because of the high fiber content,
kale regulates digestion and body weight,
stimulates metabolism,
pure organism,
and fat in the blood and thus protects the heart and blood vessels.

8. lowers the concentration of bad cholesterol

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Vitamins and antioxidants reduce cholesterol oxidation,
so it is recommended to consume foods with high vitamin C content (kale is the right choice).
Yes, not to forget!
Without cholesterol, we can not.
Cholesterol is an integral part of the cell membrane and steroid hormones.

Cholesterol can be injected through food, but it generates a much larger amount of liver.
For example,
it is recommended that you take up to 300 mg cholesterol daily (approximately 2 eggs of 60 gr) daily,
and the liver itself produces about 1500 mg of cholesterol per day.
What Is good (HDL), and what Is Bad (LDL) Cholesterol?
Good is one that favors the overall health of the cardiovascular system,
called HDL (High Density Cholesterol).
What, to look out for is the HDL and LDL ratio,
where it is desirable that HDL be as large as possible.
Way of eating and life, it is possible to increase HDL levels.

9. raises immunity

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Because of the high content of vitamin C, which is a strong antioxidant,
and kale has more than of orange and lemon, strengthens the immune system and increases resistance to infections and diseases.

10. lowers risk of type 2 diabetes

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consumption kale is a low-carbohydrate vegetable, ( only 50 kcal/ 100 gr ).
In large quantities,in kale are the antioxidants are quercetin and kaempferol.
Kaempferol protects the heart, lowers blood sugar, strengthens the bones and reduces inflammation in the body.

And finally to repeat,

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Portion of 300 g kale of covers the daily needs of vitamin C in adults.
Since vitamin C is lost by cooking,
kale is best to eat raw as a salad or as a juice.

Interesting fact:

Smooths of 200 g kale and two bananas is an extra cure for mamurluk - remember this when needed...