How to Cook Kale and Benefits of This Nutrient Vegetable

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How to Cook Kale and Benefits of This Nutrient
Vegetable
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• Kale is one of those magical leafy vegetables
  with plenty of health benefits. It belongs to the
  cabbage family but does not have a head. Instead,
  the large leaves form a cluster.
• It can be grown at home The Latin name is
  Brassica oleracea and it flourishes between 18
  and 23 deg. C. Here, we will discuss how to cook
  kale. Find out all the ways you can make healthy
  dishes out of this ingredients.

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A little bit about Kale

• Kale is from Asia Minor and the eastern
  Mediterranean region. It was cultivated as far
  back as 2000 BC. spread across Europe. David
  Fairchild, a botanist, brought kale to the
  Americas. The Americans used it as a decorative
  plant at first but then started consuming it
  around the 1990s once they discovered its
  nutritional benefits. You will find different
  varieties of kale. Some plants have light green
  leaves while others have green and dark green
  leaves. The purple leaf type serves as decoration
  in gardens. You will find kale with plain flat
  leaves and with feathery type leaves. You must
  know just How To Cook Kale right to derive
  maximum benefit along with taste.

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Kale nutrition

• 100 grams of raw kale will give you about 49
  kcal. You get 8.8 grams of carbohydrates of which
  3.6 grams are dietary fiber. The protein content
  is 4.3 grams.
• As for vitamins, kale is a veritable mine
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• Thiamin 0.11 mg
• Lutein zeaxanthin 6260 micrograms
• Vitamin A 241 micrograms
• Riboflavin 0.13 mg
• Pantothenic acid 0.9 mg
• Folate 141 micrograms
• Vitamin K 390 micrograms
• Choline 0.8
• Vitamin E 1.5 mg
• Vitamin C 120 mg.

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Benefits of Kale

• Eyes Lutein and zeaxanthin prevent macular
  degeneration and from the harmful effects of UV
  radiation. Eat kale at least two times a week or
  more to get the full benefit and protection.
  Eating kale protects you against the onset of
  glaucoma.
• Prebiotic benefit Combine kale with lentils such
  as pigeon pea, green gram, black gram, chickpea,
  and horse gram. You receive all-round nutritional
  benefits. This combination is considered
  prebiotic. It helps provide nutrients for the
  good bacteria to flourish in your gut.

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• Heart Your heart will thank you for eating
  kale. Kale controls cholesterol levels. Steam and
  eat it at least thrice a week for optimal
  results. The fiber in kale binds with bile acids
  to reduce acidity and reduction of cholesterol.
  Raw kale may not give that much of benefits but
  steamed kale or kale juice is ideal. LDL
  cholesterol reduces while HDL cholesterol level
  rises when you include kale in your meals.
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• Bones Kale has ample calcium and vitamin K that
  helps to improve bone matrix and calcium
  absorption. Kale keeps bones strong and healthy.
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• Cancer Kale has chlorophyll along with
  phytophenols and flavonoids. Kale has indole 3
  carbinol and sulforaphane that protect damage to
  cells and limit the risk of cancer. 
• Skin and hair  along with calcium and vitamins
  of the B group are ideal for your skin and hair
  health. Your skin stays young and you have fewer
  wrinkles as you age. Hair stays strong, thick and
  lustrous when you eat kale every other day.
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