40 Days of study

A human being lives, but he is given life.

Kale – Raw vs Cooked

Kale is a leafy green that belongs to the Brassica family which includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

Nutritional value  for Kale

Raw 1 cup – 67g

Cooked 1 cup -130 g

Nutrient

Amount

%DV

Amount %DV
Vitamin A

10302 IU

206%

17709 IU

354%

Vitamin C

80.4 mg

134%

53.3 mg

89%

Vitamin K

547 mcg

684%

1062 mcg

1328%

Vitamin B 6

0.2 mg

9%

0.2 mg

9%

Manganese

0.5 mg

26%

0.5 mg

27%

Copper

0.2 mg

10%

0.2 mg

10%

Calcium

90.5 mg

9%

93.6 mg

9%

Potassium

299 mg

9%

296 mg

8%

Iron

1.1 mg

6%

1.2 mg

6%

Omega 3

121 mg

134 mg

Omega 6

92.4 mg

103 mg

Fiber

1.3 mg

5%

2.6

10%

Calories

33

36

As you see above, kale is rich in vitamin A, C and K, which are powerful antioxidants. Eating a diet rich in these vitamins will help you lower the risk of developing cancer.

Besides vitamins and minerals, kale contains sulfur-phytonutrients (phytochemicals), such as carotenoids and flavonoids with anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Research has also shown that kale contains 45 different flavonoids with a variety of antioxidant and anti-inflammatory effects. The green contains indole-3- carbinol, a nutrient that seems to play a role in how estrogen is metabolized in the body and may play a protective role against breast cancer.

One of kale’s phytochemicals, sulforaphane, helps the body’s detoxification enzymes clear potentially carcinogenic substances out of your system. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

While raw kale is more beneficial for cancer than cooked kale. but raw kale can be hard on the digestive system — meaning it can cause bloating, gas and other abdominal issues.  It also contains chemicals called goitrogens that may inhibit absorption of dietary iodine, these goitrogens are almost completely destroyed during cooking, so avoid eating raw kale in excess with hypothyroidism.

Kale contains oxalates, natural occurring substances, which can interfere with the absorption of calcium and increase the risk of kidney stones and gallbladder stones.  By lightly steaming the kale, you will avoid these negative aspects.  Save the water from steaming and use it in your soups or vegetables stock etc. You can freeze it and use it latter.

The most important point in this article is to alternate lightly steamed kale with raw kale, in order to get as many benefits possible with lowering the less desirable effects. If you have hard time to eat the raw kale, then focus on light steam kale.

Bottom line is still variety for different types of foods eaten and how they are prepared.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Information

This entry was posted on March 6, 2013 by in diet, Health and tagged , , , , .

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 164 other followers

March 2013
S M T W T F S
« Feb   Apr »
 12
3456789
10111213141516
17181920212223
24252627282930
31  
Follow

Get every new post delivered to your Inbox.

Join 164 other followers

%d bloggers like this: