Here's why kale is the healthiest thing to eat!

Whether you are hypertensive, obese or have cholesterol issues , kale is something that is the right food for everyone!

Read this article in HINDI.

With looks similar to lettuce leafs, dark green in color, belonging to the cabbage family -- meet the queen of greens, the nutrition powerhouse the superfood kale.

Kale is called a superfood for the following reasons:

• Contains more iron than meat
• Zero fat
• Loaded with Vitamin A, B6, C, K
• Best Antioxidants
• Has anti-inflammatory properties

Here s what India s popular Nutritionist and health experts think about Kale

India s leading nutritionist and dietician, RD Sheryl Salis says, 'Kale is one of the healthiest of vegetables with myriad health benefits. Being a rich source of antioxidants, beta-carotene and vitamin C, kale has powerful anti -cancer, cardio-protective and blood pressure lowering effects. A study [1] showed that daily consumption of 150ml of kale juice for 12 weeks increased good cholesterol (HDL) levels by 27% and lowered bad cholesterol (LDL)levels by 10%. Kale is a rich source of vitamin K which is an important nutrient involved in blood clotting. Kale is a good source of fiber and sulfur, hence kale juice is recommended to detoxify body and cleanse the liver'.

Nutritionist Shilpa Mittal quotes, 'Kale is extremely high in vitamin A, C, K , and minerals like potassium and magnesium, helps reduce blood pressure, lowers risk of heart disease and helps reduce cholesterol. It has substance that is believed to help prevent cancer. It also has powerful antioxidants like quercetin, lutein and zeaxanthin, which are good for eyes.'

RD Neha Kava shares, 'Kale is a powerhouse of nutrients. Apart from the various vitamins it contains, it is also a rich source of calcium. It is one of the nutrient dense foods which give you least calories with the combination of complex carbohydrates and proteins. Being high in fiber, Kale works towards lowering blood cholesterol and triglycerides. Also, kale is included in weight loss diet program as it is also one of the best thermogenic food. It has some amount of fat which also comprises of Omega-3 Fat (good fat). As Kale is also the richest source of Vit K, patients who are on the drug, Warfarin and have thyroid disorders should eat kale, after consulting their nutritionist or physician. Kale is also a good antioxidant, so can be used in a detox diet plan. Kale can be prescribed as diet treatment plan to diabetics, heart patients, hypertensive, cancer patients, bone problems. It is also rich in Iron. Kale is not locally available in markets, But since it has attracted many fitness freaks, it is easily available in super markets.'

So now having understood the health benefits of kale, I embarked on the journey of discovering ways I can consume it and one delicacy that enticed me was kale chips. An India based company, the Green SnackCo. turns kale into healthy dehydrated chips which has all the nutrients intact and taste great in various masala variants. As its dehydrated, the fat content is zero.

Here s a kale recipe that I enjoy:-

Kale & Chickpea Salad

• 1 cup Chick Pea Soaked overnight & Boiled
• 3-4 leaves of Kale
• 2 tbsp Finely Chopped Coriander Leaves
• 1 tsp Finely Chopped Mint Leaves
• 2 tbsp Virign Coconut Oil
• 2 cloves Chopped Garlic
• 2 tbsp Lemon Juice
• Salt & Pepper as Taste
• Crumbled Cottage Cheese

In a bowl, combine chickpeas, kale, coriander, coconut oil, garlic and lemon juice. Add salt, pepper and crumbled cottage cheese to taste. Toss all ingredients together and mix well. Cover bowl and refrigerate. Best served at room temperature or chilled. Top with more cottage cheese for presentation.

Nutrition Take: This recipe fills you up with the recommended intake of the dietary fibre and also is a good source of Protein. On days when I want to stir in a quick lazy snack, I choose the dehydrated Kale Chips that is available off shelf. I toss in some fresh veggies like diced carrots, diced green capsicum & sprouts such as moong and add kale chips which gives the perfect healthy and extra crunch to my usual salad.

About the author

Sangeeta Iyer, an avid cook, loves to experiment in her kitchen to come up with healthy variants of dishes that are nutritious and taste good as well. She is also the co-founder of Purplekaddu.com, a single stop guide for healthy eating, the first of its kind in India.

Reference

1. 1: Kim SY, Yoon S, Kwon SM, Park KS, Lee-Kim YC. Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Biomed Environ Sci. 2008 Apr;21(2):91-7. doi: 10.1016/S0895-3988(08)60012-4. PubMed PMID: 18548846.

Image source: Author s

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