Kale (or kale) has such a spectacular nutritional profile that when it rose to fame, everyone fell for it to discover that it was a super vegetable.


We had been calling it cabbage all our lives until in the US they said it was called kale and all the moderns in the world began to count its benefits as if they had never taken kale. Globalization was also this: finding out that the vegetable that you have been eating all your life is now a coveted superfood which is presented as the panacea of ​​healthy eating. Currently, the fever for kale green has decreased and everything seems to have returned a little to normal, but we must not forget that its properties and benefits are still there although they no longer appear so much on Instagram.

This kale belongs to the subfamiy of the Brassica oleracea, a group to which the broccoli, cauliflower, or Brussels sprouts. It is native to Europe although it is grown all over the world and its season runs from the winter months to March, that is why it is one of the essential ingredients in stews and soups as restorative as the Galician broth itself. According to the Spanish Nutrition Foundation (FEN), kale has a good amount of fiber, vegetable proteins and minerals such as calcium, iron, potassium and zinc. It provides a low energy content and is especially rich in anti-inflammatories and antioxidants like vitamin C, providing 200% of the recommended daily amount.

Also noteworthy in kale is its content of folates, which contribute to the growth of maternal tissues during pregnancy and a portion provides 30% of the daily intake of folic acid recommended by specialists. Among its benefits, it stands out as an ally for weight loss diets as it has few calories and a lot of fiber. Its high content of vitamin K helps in bone formation and blood clotting, and its vitamin A in the prevention of eye diseases and in strengthening the immune system. Contributes more iron than beef and more calcium than milk, so it has become a cult food in the vegan diet. In addition, it is a food very rich in glucosinates, compounds that are currently being studied as possible anticancer substances.

Nutritional value of kale or kale

The nutritional value per 100 grams of kale or kale according to the FEN is as follows:

Calories: 36 kcal

Proteins: 3.3 g

Total fat: 0.3 g

Cholesterol: 0 g

Carbohydrates: 3.4 g

Fibra: 3,3 g

Calcium: 40 mg

Iron: 0.8 mg

Magnesio: 13 mg

Sodio: 12 mg

Potasio: 310 mg

Phosphorus: 53 mg

Vitamina C: 65 mg

How to take kale

Although red cabbage, broccoli, spinach or cabbage are four lifelong foods as healthy as kale, the truth is that the ridiculous modernities in which it has been involved should not deprive us of introduce this type of cabbage in our diet if we haven’t already. We had already mentioned that it is one of the main ingredients of a type of Galician broth, but the truth is that, as with many other superfoods, the ideal is eat them as little as possible. It is recommended, therefore, to get the most out of its nutrients, that it be steamed for no more than 5 minutes.

It can also be consumed raw in salads because they have a crunchy texture that is very pleasant and satiates much more so than cooked. Another option to consider is to take it in juices and smoothies, crushed together with other vegetables or fruits such as kiwi, tangerine or raspberries. The vitamin C shot is more than guaranteed. From Cocinillas they recommend some recipes such as these noodles with kale pesto, these chips, a salad with its leaves and Caesar dressing, or this Irish recipe for colcannon.

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