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Benefits of Kale
11. Kale is a great anti inflammatory food
One cup of kale is filled with 10% of the RDA of omega 3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders. It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts. There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.
12. Kale is great for cardiovascular support
Eating more kale can help lower cholesterol levels. Kale contains an antioxidant known as alpha lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in patients with diabetes. Studies on alpha lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.
13. Kale is high in Vitamin A
Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem. Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach .
14. Kale is high in Vitamin C
This is very helpful for your immune system, your metabolism and your hydration. Kale is one of the worlds best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount. Kale is actually loaded with compounds that are believed to have protective effects against cancer. This includes sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.
15. Saute it
A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it wont wilt as quickly in the pan. The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.
16. Make a kale Caesar salad
You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard based dressing that has all the thickness of Caesar but fewer calories.
17. Bake kale chips
Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store bought kale chips can sometimes be deep fried or come with a coating of cheese, so check labels to make sure youre not reaching for a high calorie snack.
18. Kale is a leafy green cruciferous vegetable
Kale is a leafy green cruciferous vegetable that is chock full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein. One cup of cooked kale has over 1000% more vitamin C than a cup of cooked spinach and unlike spinach, kales oxalate content is very low which means that the calcium and iron in kale are highly absorbable in the human digestive system.
Studies have shown that type 1 diabetics who consume high fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of chopped fresh kale provides about 2.6 grams of fiber.
20. Kale contains an antioxidant
Kale contains an antioxidant known as alpha lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in patients with diabetes. Studies on alpha lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics. Of note, most studies have used intravenous alpha lipoic acid and it is unsure whether oral supplementation would elicit the same benefits.
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