PharmEasy Blog

केल (Kale in Hindi): उपयोग, लाभ और न्यूट्रिशनल वैल्यू

परिचय 

“सब्जियों की रानी” कही जाने वाली केल ने बहुत लोकप्रियता हासिल किया जब इसे मिशेलिन-स्टार रेस्तरां के मेनू में शामिल किया गया। इसके अलावा, यह कई मिलेनियल फूड ब्लॉगर्स की पसंदीदा सामग्री बन गया है। ब्रैसिका ऑलेरेसिया या केल सर्दियों की पत्तेदार सब्जी है, जिसकी कर्ली केल, डायनासोर केल (लैकिनाटो केल) और रशियन केल जैसी कई किस्में पाई जाती हैं, इसे साइबेरियन केल भी कहा जाता है। केल की पत्तियां झालर के समान दिखती हैं, जो बैंगनी या गहरे लाल रंग की होती हैं और इनका स्वाद तीखा होता है। 16वीं सदी में इसकी खेती की शुरुआत उत्तरी अमेरिका में हुई जो बाद में कनाडा और अमेरिका में भी फैल गई।

भारत में केल की खेती जम्मू और कश्मीर, हिमाचल प्रदेश और नीलगिरी पहाड़ियों तक ही सीमित है। केल स्वास्थ्य के लिए लाभप्रद खाद्य पदार्थों में से एक है, जिसके फ़ायदों का वर्णन यूनानी चिकित्सकों और वनस्पति विज्ञानियों द्वारा कई किताबों में किया जा चुका है। इस सब्जी को अपने आहार में शामिल करने के कई कारण हैं। आइए, केल के लाभों के बारे में जानते हैं।1

केल में पोषक तत्वों की मात्रा:

केल पोषक तत्वों का एक पावरहाउस है; इसमें बहुत अधिक फ़ाइबर, खनिज, एंटीऑक्सिडेंट जैसे ज़ेक्सैन्थिन और ल्यूटिन, फोलेट, टोकोफ़ेरॉल, और अन्य फ़ाइटोकॉन्स्टिट्यूट जैसे नाइट्रेट्स, सल्फ़ोराफेन, और इनसोल-3-कारबिनोल, अन्य चीज़ों के साथ हैं। नीचे दी गई टेबल में केल के पोषक तत्वों के बारे में बताया गया है। 

पोषक तत्वप्रति 100 ग्राम में मात्रा
कार्बोहाइड्रेट्स4.4 ग्राम
फ़ाइबर4.1 ग्राम
प्रोटीन2.9 ग्राम
आयरन1.6 मिलीग्राम
कुल वसा1.49 ग्राम
कैल्सियम254 मिलीग्राम
विटामिन सी93.4 मिलीग्राम
फॉलेट241 माइक्रोग्राम

टेबल 1: केल में पोषक तत्वों की मात्रा2

केल के गुण:

केल का सेवन करने पर कई वैज्ञानिक रूप से प्रमाणित गुण दिखाई देते हैं, इनमें से कुछ गुण नीचे दिए गए हैं:

संपूर्ण स्वास्थ्य के लिए केल के संभावित इस्तेमाल:

Sampoorn swasth ke liye Kale ke sambhavit upyog:

केल के कुछ संभावित लाभ इस प्रकार हैं:

संज्ञानात्मक कार्यों (कॉ्ग्निटिव फंक्शन) के लिए केल के संभावित इस्तेमाल

साहित्य के अनुसार हरी पत्तेदार सब्जियां खाने से संज्ञानात्मक क्षमता की कमी को रोका जा सकता है। मॉरिस एट अल. ने 2018 में एक अध्‍ययन किया, जिसमें संज्ञानात्मक क्षमताओं पर केल जैसी हरी पत्तेदार सब्जियों के सेवन के प्रभाव का आकलन किया गया था। इस अध्ययन से पता चला है कि ल्यूटिन, फोलेट, नाइट्रेट, टोकोफेरोल्स आदि जैसे बायोएक्टिव फाइटोकेमिकल्स के कारण केल का सेवन उम्र से संबंधित मानसिक गिरावट को कम करने में मदद कर सकता है। इससे पता चलता है कि केल का उपयोग धारणा को निश्चित रूप से प्रभावित कर सकता है। हालांकि, इन दावों का बैक अप करने  के लिए अतिरिक्त अध्ययन की आवश्यकता है।3

कैंसर में केल के संभावित इस्तेमाल

2015 में, रोइस्टन एट अल ने साहित्य को देखने के लिए देखा कि कैसे क्रुसिफेरस सब्जियां कैंसर को रोकने में मदद करती हैं। इस समीक्षा के परिणामों का निष्कर्ष है कि केल जैसी क्रुसिफेरस सब्जियों में इनसोल-3-कारबिनोल (I3C), सल्फोराफेन (SFN) जैसे यौगिक भाग होते हैं जो माइक्रोआरएनए (miRNAs) के नियंत्रक हैं और डीएनए मिथाइलट्रांसफेरेज़ (DNMTs) और हिस्टोन डीएसेटाइलिस (HDAC) के अवरोधक हैं और कीमोप्रिवेंशन में उपयोगी हो सकते हैं। इससे यह पता चलता है कि केल के सेवन से कीमो के प्रभावों की रासायनिक संधि को रोकने पर सकारात्मक प्रभाव पड़ सकता है। हालांकि हमें इन दावों को साबित करने के लिए और अधिक अध्ययन करने की आवश्यकता है।4

खून में ग्लूकोज के लिए केल के संभावित इस्तेमाल

वैज्ञानिक अध्ययनों ने ग्लाइसेमिक नियंत्रण के लिए शाकाहारी भोजन, खासतौर पर हरी पत्तेदार सब्जियों के सेवन पर जोर दिया। सुमियो एट अल ने प्लाज्मा में ग्लूकोज की मात्रा पर केल के सेवन के प्रभाव का आकलन करने के लिए 2016 में एक अध्ययन किया था। इस अध्ययन के निष्कर्षों से पता चलता है कि केल के सेवन से खून में ग्लूकोज के स्तर को कम करने में मदद मिल सकती है। इससे पता चलता है कि केल का सेवन खून में ग्लूकोज के स्तर को नियंत्रित करने में मदद कर सकता है। हालांकि हमें इन दावों को प्रमाणित करने के लिए और अधिक अध्ययन की आवश्यकता है।5

आंतों के स्वास्थ्य के लिए केल के संभावित इस्तेमाल

साहित्य में कहा गया है कि केल जैसी सलीबधारी (क्रूसिफेरस) सब्जियां गट माइक्रोबायोटा (आंतों में सूक्ष्मजीवों) की संरचना और स्वास्थ्य पर सकारात्मक प्रभाव डालती हैं। शाहिनोज्जमां एट अल ने 2021 में, चूहों में आंतों के स्वास्थ्य पर केल पूरक के प्रभाव का आकलन करने के लिए एक अध्ययन किया। इस अध्ययन के निष्कर्ष बताते हैं कि केल का सेवन करने से आंतों की माइक्रोबियल संरचना, बैक्टीरिया के माइक्रोबियल कार्यों को प्रभावित करने के कारण यह आंतों के स्वास्थ्य को बेहतर बनाने में मदद कर सकता है। इससे पता चलता है कि केल के सेवन से आंतों के स्वास्थ्य पर सकारात्मक प्रभाव पड़ सकता है। हालांकि, इन दावों को साबित करने के लिए मनुष्यों पर कोई अध्ययन नहीं किए गए हैं।6

हाईपरकोलेस्ट्रोलेमिया के लिए केल के संभावित इस्तेमाल

कुल कोलेस्ट्रॉल में वृद्धि, एलडीएल (कम घनत्व वाले लिपोप्रोटीन) में वृद्धि, और एचडीएल (उच्च घनत्व वाले लिपोप्रोटीन) में कमी से हाइपरकोलेस्ट्रोलेमिया होता है। केल का सेवन एचएमजी-सीओए निषेध, कोलेस्ट्रॉल संश्लेषण के लिए जिम्मेदार एंजाइम द्वारा हाइपो-कोलेस्टेरोलेमिक प्रभाव डालता है। योन एट अल ने 2008 में, लिपिड प्रोफाइल पर आहार में केल पूरकता के प्रभाव का मूल्यांकन करने के लिए हाईपरकोलेस्ट्रोलेमिया पर एक अध्ययन किया। इस अध्ययन के निष्कर्षों से पता चला कि केल के पूरक ने ज़्यादा घनत्व वाले लिपोप्रोटीन या अच्छे कोलेस्ट्रॉल को बढ़ाने में मदद की और कम घनत्व वाले लिपोप्रोटीन यानी खराब कोलेस्ट्रॉल को कम किया। इससे पता चलता है कि केल का सेवन, एचएमजी-सीओए को बाधित करके लिपिड प्रोफाइल पर अनुकूल प्रभाव डाल सकता है। हालांकि, इन दावों का पता लगाने के लिए और अधिक अध्ययन किए जाने की आवश्यकता है।7

केल के अन्य संभावित इस्तेमाल:8,9

हालांकि, ऐसे अध्ययन किए गए हैं जो विभिन्न परिस्थितियों में केल के लाभों को दिखाते हैं, लेकिन ये अपर्याप्त हैं और मनुष्य के स्वास्थ्य पर पड़ने वाले केल के लाभों की सही सीमा बताने के लिए आगे और अधिक अध्ययन किए जाने की आवश्यकता है।

केल का इस्तेमाल कैसे करें?

हर्बल सप्लीमेंट लेने से पहले किसी अच्छे डॉक्टर से सलाह जरूर लें। किसी योग्य चिकित्सक से सलाह लिए बिना आधुनिक चिकित्सा के किसी मौजूदा उपचार को आयुर्वेदिक/हर्बल नुस्ख़े अपनाने के लिए बंद न करें और न ही उन्हें इन आयुर्वेदिक/हर्बल नुस्खों से बदलें।

केल के साइड इफ़ेक्ट्स:

2021 में अल्फावाज़ एट अल द्वारा किए गए एक अध्ययन में नीचे बताए गए तथ्यों पर जोर दिया गया:

हालांकि, अगर आप केल के कारण किसी गलत प्रतिक्रिया का अनुभव करते हैं, तो इसका सेवन बंद करने और तुरंत किसी डॉक्टर या अपने आयुर्वेद के किसी डॉक्टर से संपर्क करने की सलाह दी जाती है जिसने इसे निर्धारित किया है। वे आपके लक्षणों के लिए आपका उचित मार्गदर्शन करने में सक्षम होंगे।

केल के सेवन में बरती जाने वाली सावधानियां:

अगर केल का सेवन सही मात्रा में किया जाए तभी वह फ़ायदेमंद होता है। हालांकि, नीचे बताई गई स्थितियों में सामान्य सावधानियों का पालन किया जाना चाहिए: 8

अन्य दवाओं के साथ प्रतिक्रिया:

अन्य दवाओं के साथ लेने पर केल की कोई महत्वपूर्ण प्रतिक्रिया नहीं होती। हालांकि, केल के साथ अन्य दवाओं को लेते समय आपको हमेशा इसकी संभावित प्रतिक्रिया के बारे में अपने आयुर्वेदिक डॉक्टर से सलाह लेनी चाहिए और नुस्खे का पूरी तरह से पालन करना चाहिए, क्योंकि उन्हें आपकी स्वास्थ्य स्थिति और आपके द्वारा ली जा रही अन्य दवाओं का पता होगा।

अक्सर पूछे जाने वाले प्रश्न:

1) केल का वैज्ञानिक नाम क्या है?

 केल का वैज्ञानिक नाम ब्रैसिका ऑलेरेसिया है।1

2) क्या केल के सेवन से वज़न कम करने में मदद मिल सकती है?

हां, केल में कार्बोहाइड्रेट का स्तर कम होता है, यह फ़ाइबर से भरपूर होता है और वज़न घटाने में मदद करता है। हालांकि, इस दावे को साबित करने वाले वैज्ञानिक प्रमाण अभी काफ़ी कम हैं। इसलिए आपको अगर वज़न से संबंधित कोई परेशानी है तो आपको डॉक्टर से सलाह लेनी चाहिए।8

3) क्या केल से डायबिटीज़ का इलाज संभव है?

जी हां, केल डायबिटीज़ का उपचार करने में मदद कर सकता है क्योंकि इसमें खून में बढ़े हुए ग्लूकोज़ को कम करने की क्षमता होती है। हालांकि, इन दावों को साबित करने के लिए आगे और अध्ययन किए जाने की जरूरत है। इसलिए, डायबिटीज़ के उचित उपचार के लिए डॉक्टर से परामर्श करने की सलाह दी जाती है।3

4) किस सब्जी को ‘सब्जियों की रानी’ कहा जाता है?

केल को ‘सब्जियों की रानी’ कहा जाता है।1

5) केल के सेवन के क्या साइड इफ़ेक्ट्स हैं?

ज़्यादा मात्रा में केल का सेवन करने से गुर्दे की पथरी और आयोडीन की कमी का खतरा बढ़ सकता है और एलर्जी वाले व्यक्तियों में इससे एलर्जी हो सकती है।8

Disclaimer: 
The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

References :

  1. Riddhi Parmar. All About Kale And Its Health Benefits. Pharmeasy. [Internet]. December 13, 2022. Available from: https://pharmeasy.in/blog/all-about-kale-and-its-health-benefits/ .
  2. Erika Ortega-Hernández, Marilena Antunes-Ricardo, Daniel A Jacobo-Velázquez. Improving the Health-Benefits of Kales ( Brassica oleracea L. var. acephala DC) through the Application of Controlled Abiotic Stresses: A Review. Pubmed. [Internet]. November 29, 2021. Available from: https://pubmed.ncbi.nlm.nih.gov/34961097/ .
  3. Martha Clare Morris, Yamin Wang, Lisa L Barnes, David A Bennett, Bess Dawson-Hughes, Sarah L Booth. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Pubmed. [Internet]. December 20, 2017. Available from: https://pubmed.ncbi.nlm.nih.gov/29263222/ .
  4. Kendra J Royston, Trygve O Tollefsbol. The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Pubmed. [Internet]. February 1, 2015. Available from: https://pubmed.ncbi.nlm.nih.gov/25774338/ .
  5. SUMIO KONDO, ASAHI SUZUKI, MIHOKO KUROKAWA and KEIJI HASUMI. Intake of kale suppresses postprandial increases in plasma glucose: A randomized, double-blind, placebo-controlled, crossover study. National Center For Biotechnology Information. [Internet]. August 31, 2016. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103670/pdf/br-05-05-0553.pdf .
  6. Md Shahinozzaman, Samnhita Raychaudhuri, Si Fan, and Diana N. Obanda. Kale Attenuates Inflammation and Modulates Gut Microbial Composition and Function in C57BL/6J Mice with Diet-Induced Obesity. National Center For Biotechnology Information. [Internet]. January 24, 2021. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911404/ .
  7. Soo Yeon KIM, Sun YOON, Soo Mi KWON, Kye Sook PARK, Yang Cha LEE-KIM. Kale Juice Improves Coronary Artery Disease Risk Factors in Hypercholesterolemic Men. Science Direct. [Internet]. Available from: https://www.sciencedirect.com/science/article/pii/S0895398808600124 .
  8. Hanan A. Alfawaz ,Kaiser Wani,Haya Alrakayan,Abdullah M. Alnaami and Nasser M. Al-Daghri. Awareness, Knowledge and Attitude towards ‘Superfood’ Kale and Its Health Benefits among Arab Adults. MDPI. [Internet]. January 7, 2022. Available from: https://www.mdpi.com/2072-6643/14/2/245 .
  9. Kale Benefits, Nutrition & Side Effects. Well Curve. [Internet]. Available from: https://www.wellcurve.in/blog/kale-benefits-nutrition-side-effects/ .

Kale: Uses, Benefits, Side effects By Dr. Smita Barode

Introduction: 

Kale, also called“the queen of vegetables”, has received celebrity status by appearing on the menus of Michelin-star restaurants. In addition, it has become the favourite ingredient of many millennial food bloggers. Brassica oleracea or kale is a cruciferous winter vegetable available in different varieties like curly kale, dinosaur kale (lacinato kale), and Russian kale, also called Siberian kale. Curly kale is the most common of all; the leaves of kale look like ruffles, are purple or deep red and have a pungent taste. Originating in the 16th century in North America and later spreading to Canada and the U.S. In India, the cultivation of kale is limited to Jammu and Kashmir, Himachal Pradesh and the Nilgiri hills. Kale is one of the healthiest foods, the perks of which have been mentioned in several books by Greek physicians and botanists. There are several reasons to add this vegetable to your diet. Let us find out more about the benefits of kale.1 

Did you know?

Nutritional Value of kale: 

Kale is a nutritional powerhouse; it is packed with the goodness of fibres, minerals and antioxidants like zeaxanthin and lutein, folate, tocopherols and other phytoconstituents like nitrates, sulforaphane, insole-3-carbinol, etc. The nutritional components of kale are mentioned in the table below.  

Nutritional components Value per 100 g 
Carbohydrates  4.4 g 
Fibre 4.1 g 
Protein 2.9 g 
Iron 1.6 mg 
Total fat 1.49 g 
Calcium 254 mg 
Vitamin C 93.4 mg 
Folate 241 micrograms  

Table 1: Nutritional value of kale2 

Properties of Kale: 

The consumption of kale shows numerous scientifically proven properties; some of these properties are mentioned below: 

Potential Uses of Kale for Overall Health: 

Some of the potential benefits of kale are described as follows: 

Potential uses of kale for cognitive function 

Literature suggests that consuming green leafy vegetables may have a protective effect towards cognitive decline. Morris et al. conducted a study in 2018 to assess the effect of the consumption of green leafy vegetables like kale on cognition. This study showed that kale consumption might help slow down age-related cognitive decline due to bioactive phytochemicals like lutein, folate, nitrate, tocopherols, etc. This indicates that the consumption of kale may have a positive impact on cognition. However, we need more studies to support these claims.3 

Potential uses of kale on cancer  

Royston et al. conducted a literature review in 2015 to assess the impact of cruciferous vegetables on cancer prevention. The findings of this review conclude that cruciferous vegetables like kale contain chemical components like insole-3-carbinol (I3C), sulforaphane (SFN) which are regulators of microRNAs (miRNAs) and inhibitors of DNA methyltransferases (DNMTs) and histone deacetylases (HDACs) and may be helpful in chemoprevention. This indicates that the consumption of kale may positively impact chemoprevention. However, we need more studies to support these claims.4 

Potential uses of kale for blood glucose 

Scientific studies have supported vegetarian diets, especially green leafy vegetables, for glycemic control. Sumio et al. conducted a study in 2016 to assess the effect of kale intake on plasma glucose. This study’s findings showed that kale intake might help suppress blood glucose levels. This indicates that kale consumption may help manage blood glucose levels. However, we need more studies to support these claims.5 

Potential uses of kale for gut health 

Literature states that cruciferous vegetables like kale have a positive impact on the composition and health of gut microbiota (microorganisms in the gut). Shahinozzaman et al. conducted a study in 2021 to assess the impact of kale supplementation on gut health in mice. This study’s findings suggest that kale consumption may help improve gut microbial composition, bacterial microbial functions and, thus, gut health. This indicates that the consumption of kale may have a positive impact on gut health. However, there are no studies conducted on humans to support these claims.6 

Potential uses of kale on hypercholesterolemia 

Hypercholesterolemia is defined as an increase in total cholesterol, an increase in LDL (low-density lipoprotein) and a reduction in HDL (high-density lipoprotein). Consumption of kale exerts a hypo-cholesterolaemic effect by HMG-CoA inhibition, the enzyme responsible for cholesterol synthesis. To evaluate the effect of kale supplementation in diet on lipid profile, Yeon et al. conducted a study in 2008 on hypercholesterolemia. The findings of this study showed that kale supplementation helped increase high-density lipoprotein or good cholesterol and decreased low-density lipoprotein or bad cholesterol. This indicates that the consumption of kale may have a favourable impact on lipid profile by inhibiting HMG-CoA. However, we need more studies to ascertain these claims.7 

Other potential uses of kale:8,9 

Though there are studies that show the benefits of kale in various conditions, these are insufficient, and there is a need for further studies to establish the true extent of the benefits of kale on human health.  

I personally believe that kale is only nutritious but may also support your efforts to maintain a healthy weight. This leafy green vegetable is low in calories and high in fibre and protein. A mere two cups (500 mL) of raw kale have fewer than 50 calories and 4.5g of protein and fibre. This means you might enjoy a satisfying portion of kale without consuming excessive calories, making it a great choice for those looking to manage their weight while nourishing their bodies.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How to Use Kale? 

You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.   

In light of what I’ve observed, incorporating kale into your diet might be a tasty way to potentially safeguard against certain health issues. Kale might be effective in binding bile acids in the body. This unique property of kale may contribute to reducing the risk of premature degenerative diseases. By helping to bind bile acids, kale may have a positive impact on your health, potentially lowering the risk of certain conditions.

Dr. Rajeev Singh, BAMS

Side Effects of Kale: 

A study conducted by Alfawaz et al. in 2021 emphasized the following facts:  

However, if you experience any adverse reactions to kale, it is advised to discontinue its intake and immediately contact a doctor or your Ayurvedic physician who has prescribed it. They will be able to guide you appropriately for your symptoms. 

Judging from what I’ve witnessed, kale is a surprising vegetable that is packed with vitamin C. In fact, it might have a higher concentration of vitamin C compared to other salad vegetables and even vegetables from the Brassicaceae family. It might be considered one of the best sources of vitamin C and may meet the recommended daily allowance (RDA) for both males and females.

Dr. Smita barode, B.A.M.S, M.S.

Precautions to take with Kale: 

Eating kale is okay if taken in moderate amounts. However, general precautions must be followed in the following conditions:8 

Interactions with Other Drugs: 

There is no significant interaction of kale with other drugs. However, you must always seek the advice of your Ayurvedic physician about the possible interaction of kale with other drugs and follow the prescription thoroughly, as they will know your health condition and other medications you are taking. 

Also Read: Purple Cabbage: Revealing its Research-Based Health Benefits

Frequently Asked Questions: 

1) What is the scientific name of kale? 

The scientific name of kale is Brassica oleracea.1 

2) Can kale help in weight loss? 

Yes. Kale contains low levels of carbohydrates, is rich in fiber and may help in promoting weight loss. However, scientific evidence to support this claim is limited. Therefore, you should consult a doctor if you have any weight-related issues.8 

3)  Can kale help in managing diabetes?

Yes, kale may help manage diabetes as they have the potential to reduce elevated blood glucose. However, further studies are needed to support these claims. Therefore, it is advised to consult a doctor for the proper treatment of diabetes.3 

4) Which vegetable is known as “queen of vegetables”? 

Kale is known as “the queen of vegetables”. 

5) What are the side effects of kale consumption? 

Consumption of kale in excess can increase the risk of kidney stones, and iodine deficiency and can trigger an allergic reaction in allergy-prone individuals.8 

References: 

  1. Parmar, R. (2022) All about kale and its health benefits, PharmEasy Blog. Available at: https://pharmeasy.in/blog/all-about-kale-and-its-health-benefits/ (Accessed: November 30, 2022).  
  1.  Ortega-Hernández, Erika et al. “Improving the Health-Benefits of Kales (Brassica oleracea L. var. acephala DC) through the Application of Controlled Abiotic Stresses: A Review.” Plants (Basel, Switzerland) vol. 10,12 2629. 29 Nov. 2021, doi:10.3390/plants10122629. Available at: https://pubmed.ncbi.nlm.nih.gov/34961097/ 
  1. Morris, Martha Clare et al. “Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.” Neurology vol. 90,3 (2018): e214-e222. doi:10.1212/WNL.0000000000004815. Available at: https://pubmed.ncbi.nlm.nih.gov/29263222/ 
  1. Royston, Kendra J, and Trygve O Tollefsbol. “The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention.” Current pharmacology reports vol. 1,1 (2015): 46-51. doi:10.1007/s40495-014-0003-9. Available at: https://pubmed.ncbi.nlm.nih.gov/25774338/ 
  1.  Kondo, Sumio et al. “Intake of kale suppresses postprandial increases in plasma glucose: A randomized, double-blind, placebo-controlled, crossover study.” Biomedical reports vol. 5,5 (2016): 553-558. doi:10.3892/br.2016.767. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103670/pdf/br-05-05-0553.pdf 
  1. Shahinozzaman, Md et al. “Kale Attenuates Inflammation and Modulates Gut Microbial Composition and Function in C57BL/6J Mice with Diet-Induced Obesity.” Microorganisms vol. 9,2 238. 24 Jan. 2021, doi:10.3390/microorganisms9020238. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911404/ 
  1. Soo Yeon KIM et al.Kale Juice Improves Coronary Artery Disease Risk Factors in Hypercholesterolemic Men1 1 This research was supported by the Brain Korea 21 Project from the Korea Research Foundation. Biomedical and Environmental Sciences, Volume 21, Issue 2,2008, Pages 91-97. Available at: https://www.sciencedirect.com/science/article/pii/S0895398808600124 
  1. Alfawaz, Hanan A et al. “Awareness, Knowledge and Attitude towards ‘Superfood’ Kale and Its Health Benefits among Arab Adults.” Nutrients vol. 14,2 245. 7 Jan. 2022, doi:10.3390/nu14020245. Available at:  https://www.mdpi.com/2072-6643/14/2/245 
  1. Mishra, T. (2022) Kale benefits, Nutrition & Side effects, Wellcurve Blog. Available at: https://www.wellcurve.in/blog/kale-benefits-nutrition-side-effects/ (Accessed: December 1, 2022).  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

6

All About Kale And Its Health Benefits

Kale is known as ‘The queen of vegetables’ because it is considered one of the healthiest vegetables. Kale is not a new vegetable. However, for many of us, it is different from regular vegetables. The popularity of kale has skyrocketed all over from the last four to five years due to its health benefits. 

It was popular earlier in northern Europe and now throughout the U.S.A 

Kale became famous in North America in the 16th century and later in other parts of the U.S.A and Canada. Earlier it was used as a medicine. Some Greek physicians and botanists mentioned the effectiveness of Kale in various books.

However, for many of us, Kale is new and we don’t know much about it. So first, let’s understand what kale is!

What is Kale?

Kale is a member of the cruciferous vegetable family and belongs to the plant species named Brassica oleracea. The kale plant has green and purple leaves that make Kale different from other green vegetables such as cabbage. Kale is a winter vegetable and can be consumed raw, steamed, sauteed, boiled or even massaged with lemon juice.

Types of Kale

  1. Curly Kale – It is the most common variety. The green leaves look like ruffles and taste pungent.
  2. Dinosaur Kale – The name itself suggests that the green leaves are wrinkled like a dinosaur’s skin. It is also known as Lacinato kale. Redbor kale – The ruffled leaves ranging from deep red to purple.
  3. Russian Kale – It is also called Siberian Kale. It is rare to find and has good taste.

Also Read: Chives vs Green Onions: A Comparison Guide Based on Nutritional Value and Culinary Use

Nutritional facts about Kale 

Kale is a nutritional powerhouse that contains various essential nutrients. It is rich in-

Kale is believed to be rich in the antioxidant compounds lutein and zeaxanthin, that may help lower the risk of age-related macular degeneration. Additionally, kale has zinc, beta-carotene, vitamins C and E that may aid in eye health.

Dr. Rajeev Singh, BAMS

Health benefits of Kale

1: Help in weight management: 

During your weight loss journey, you need to consume fewer calories and carbs. Kale is one of the best vegetables for weight loss that has just about 33 calories. Apart from low calories and carbs, it is rich in dietary fibres and proteins that help to suppress your appetite and make you feel fuller for a longer time. Remember, the darker the Kale, the more nutrients it has.  

2: Better heart health:

Kale has enough omega fatty acids, vitamin C and vitamin K. These nutrients are necessary for a healthy heart. Studies suggest that omega-6-fatty acids are beneficial for heart health. Kale is also rich in potassium and may reduce the risk of heart diseases and stroke by controlling the raised blood pressure. 

Kale contains a compound known as bile acid sequestrants. It is known to lower blood cholesterol levels that ultimately helps to reduce the risk of stroke. 

3: Help to control diabetes: 

Manganese present in Kale may decrease the insulin resistance that helps control the blood sugar level. Kale is also rich in sulfur which is important for detoxification. Sulfur is essential for glucose metabolism and helps in decreasing the risk of diabetes.

4: May reduce the risk of cancer:

Kale and other green vegetables contain chlorophyll that can help prevent the body from absorbing heterocyclic amines. As per studies, this chemical links to develop cancer. Hence, Kale may limit the absorption of heterocyclic amines that may prevent the risk of cancer. 

Kale is rich in antioxidants and vitamin C that may help prevent cancer. It also contains glucosinolates compounds. Studies suggest their potential ability to manage certain health conditions in humans, like certain other types of cancer.

5: May improve bone health: 

Kale is a good source of vitamin K and calcium that helps in improving bone health and gives structure to the bone. Vitamin K is essential for bone health as well as the clotting of blood. Its deficiency is associated with osteoporosis. So consuming enough vitamin K can help prevent osteoporosis. 

Potassium present in Kale is also beneficial for bone health. It preserves bone mineral density.

6: Help in detoxification:

Kale is an excellent detoxifier due to the presence of fibres. It helps to promote regular bowel movements and helps in body detoxification. You can have kale juice or even a smoothie.

Kale is a green, leafy vegetable that has numerous health benefits. It can give you great taste and also benefit you in various ways. You can add Kale to your diet in many ways, such as kale chips, juice, smoothie, etc.

Did you know the pigments beta-carotene and vitamin C, found abundantly in kale, may help in skin and hair rejuvenation? Beta-carotene and vitamin C are well-known for their antioxidant properties and are essential for the development and upkeep of all bodily tissues, including the skin and hair.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Radicchio Benefits: Exploring Its Health-Boosting Effects Based on Research

Recipes that include Kale

Kale is an extremely versatile edible item that can be added to a number of recipes such as curries, salads and even pasta. It can be consumed both in the raw state as well as cooked and is extremely nutritious in both forms. Below are some recipes that can be made with kale.

1. Pesto- Kale pesto is a healthy alternative to the classic basil pesto laden with loads of butter. The smoothness of ground Kale tastes delicious when tossed with pasta and herbs or when used simply as a sandwich spread.

 2. Kale Salad- Kale leaves, when added to a salad, imparts a crunch that goes very well with other salad ingredients like juicy cherry tomatoes, onion rings, olives and cucumbers. A handful of fried peanuts or sauteed chickpeas would also be a great addition to a kale salad as they are rich in protein. 

3. Soba noodle salad with Kale- A twist to the traditional Asian food item, kale adds the much-needed greens to this lip-smacking picnic food. Kale can be chopped finely along with broccoli or other veggies of your choice and tossed with soba noodles. The salad can be topped with shrimps sauteed in olive oil to add a touch of umami to the food item.

Read more about: Mushrooms: Health Benefits, Nutritional Value And Uses

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

1