Consumption of kale and other vegetables three to four times a week can bring significant benefits to your health. A cup of kale contains a variety of vitamins K, A, and C in large proportions. Kale also contains vitamin B, fiber, potassium, and calcium.
Kale is the “king of vegetables” because it contains 45 unique flavonoid that have antioxidant and anti-inflammatory properties. Kale gets its sweetness after being exposure to frost in winter. Kale soup is a favorite food in the winter.
In this article, you will get a kale soup recipe, created by George Mateljan Foundation. This soup is able to increase the nutrient content in the body and provide more energy.
Super Energy Kale Soup
1 medium onion, chopped
4 cloves garlic, minced
5 cups chicken bone broth
1 medium carrot, cut into pieces
1 cup diced celery
2 red potatoes cut into pieces
3 cups of kale, finely chopped
2 tsp dried thyme
2 tsp dried sage
salt and pepper
How to make:
Cut the garlic, let stand for 5 minutes.
Heat the broth in a pot of soup.
Saute onion in broth over medium heat for about 5 minutes, stir.
Add the garlic, saute for one minute.
Add broth, carrots, and celery, simmer.
Add the potatoes, stir for about 15 minutes.
Add spinach and remaining ingredients and cook them for another 5 minutes. You can improve the taste by adding a little extra broth.
Kale is able to overcome five types of cancer
Kale is able to fight cancer cells as it contains sulforaphane and indole-3-carbinol. Kale is very suitable if is used in the treatment of cancers of the bladder, breast, ovarian, prostate, and colon.
The content of glucosinolates is able to be a DNA protector. It is a source of glucosinolates, which can turn into a cancer-preventing compound. The process of change usually happens before the consumption process is done.
Some researchers suggest cooking kale not too long with the aim of preventing the loss of mineral content in kale. Kale is able to bind bile acids attached to the digestive tract. The binding of bile acids helps you keeping safe cholesterol levels. Steam cooking is able to increase the binding of bile acids. Inclusion of kale, broccoli, peppers, and cabbage is important in daily food consumption.
Kale as a supporter of natural detoxification
Detoxification can be divided into two phases. Phase I is the breakdown of toxins into smaller particles. Phase 2 is the removal of toxins from the body system. You should not just eat food that supports only one stage. Fortunately, isothiocyanates contained inside kale is able to support the second phase of the natural detoxification process. Kale’s sulfur content is supporting phase 2.
Kale as Superfood
Contains nutrients in a sizeable proportion. Also contains lutein and zeaxanthin more than 26 mg. Lutein and zeaxanthin are carotenoids family. Both of these elements are found only on the retina. Retina has the highest concentration of fatty acids in the body. Retina is very rich in oxygen and thus requiring free radical binders to prevent eye cell damage due to oxidative processes.
Lutein and zeaxanthin support eye problems due to old age. It is strongly influenced by the level of antioxidants contained in kale. A cup of kale provides 90 milligrams of calcium. Calcium of kale has a better absorption rate than calcium of milk.
It has anti-inflammatory properties that support the prevention of arthritis, autoimmune disorders, and heart disease. Omega-3 in kale supports the development of cell membranes, preventing stroke, setting the level of normal freezing. Kale contains 32 kinds of phenolic compounds and three hydroxycinnamic acids. These compounds regulate cholesterol level and free radical binding process.
How to choose
Avoid brown or yellow leaves. Kale with small leaves tends to be gentler. You should choose kale that is cultivated organically or naturally. Avoid kale that has been exposed to pesticides.
Store kale in a plastic bag and put the bag in the refrigerator. Eat your kale as soon as possible to avoid a bitter taste. By knowing the content of nutrients in the vegetables, then you can improve your health and prevent disease naturally. Eating vegetables is better than taking chemical drugs.