Kail
| Kale | |
|---|---|
 Curly kale |
|
| Details | |
| Species | Brassica oleracea |
| Cultivar group | Acephala Group |
| Origin | Unkent, afore the Middle Ages |
| Cultivar group members | Mony, an some are kent bi ither names. |
Kale or borecole (Brassica oleracea Acephala Group) is a vegetable wi green or purpie leaves, in which the central leaves dae nae fairm a heid. It is considered tae be closer tae wild cabbitch than maist domesticated fairms. The species Brassica oleracea contains a wide array o vegetables, includin broccoli, cauliflouer, collard greens, an brussels sprouts. The cultivar group Acephala also includes spring greens an collard greens, which are extremely similar genetically.
Nutritional value [edit]
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 117 kJ (28 kcal) |
| Carbohydrates | 5.63 g |
| - Succars | 1.25 g |
| - Dietary fiber | 2 g |
| Fat | 0.4 g |
| Protein | 1.9 g |
| Watter | 91.2 g |
| Vitamin A equiv. | 681 μg (85%) |
| - beta-carotene | 8173 μg (76%) |
| - lutein and zeaxanthin | 18246 μg |
| Thiamine (vit. B1) | 0.053 mg (5%) |
| Riboflavin (vit. B2) | 0.07 mg (6%) |
| Niacin (vit. B3) | 0.5 mg (3%) |
| Vitamin B6 | 0.138 mg (11%) |
| Folate (vit. B9) | 13 μg (3%) |
| Choline | 0.4 mg (0%) |
| Vitamin C | 41 mg (49%) |
| Vitamin E | 0.85 mg (6%) |
| Vitamin K | 817 μg (778%) |
| Calcium | 72 mg (7%) |
| Iron | 0.9 mg (7%) |
| Magnesium | 18 mg (5%) |
| Manganese | 0.416 mg (20%) |
| Phosphorus | 28 mg (4%) |
| Potassium | 228 mg (5%) |
| Sodium | 23 mg (2%) |
| Zinc | 0.24 mg (3%) |
| Link to USDA Database entry Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database |
|
Kale is very heich in beta carotene, vitamin K, vitamin C, an rich in calcium. Kale is a soorce o twa carotenoids, lutein an zeaxanthin.[1] Kale, as wi broccoli an ither brassicas, contains sulforaphane (particularly when chopped or minced), a chemical wi potent anti-cancer properties.[2] Boilin decreases the level o sulforaphane; however, steamin, microwavin, or stir fryin dae nae result in significant loss.[3] Alang wi ither brassica vegetables, kale is also a soorce o indole-3-carbinol, a chemical which boosts DNA repair in cells an appears tae block the grawth o cancer cells.[4][5] Kale haes been foond tae contain a group o resins kent as bile acid sequestrants, which hae been shawn tae laicher cholesterol an decrease absorption o dietary fat. Steamin significantly increases these bile acid bindin properties.[6]
References [edit]
- ↑ Breeding Better Broccoli: Research Points To Pumped Up Lutein Levels In Broccoli. Science Daily (8 November 2009). Retrieved on 5 September 2010. .
- ↑ Yuesheng Zhang & Eileen C. Callaway (May 2002). "High cellular accumulation of sulphoraphane, a dietary anticarcinogen, is followed by rapid transporter-mediated export as a glutathione conjugate". The Biochemical journal 364 (Pt 1): 301–307. PMID 11988104. PMC 1222573. //www.ncbi.nlm.nih.gov/pmc/articles/PMC1222573/.
- ↑ Warwick Medical School, University of Warwick. "Research Says Boiling Broccoli Ruins Its Anti Cancer Properties", 2007-05-15.
- ↑ "Broccoli chemical's cancer check", BBC News, 7 February 2006. Retrieved on 5 September 2010..
- ↑ How Dietary Supplement May Block Cancer Cells. Science Daily (30 June 2010). Retrieved on 5 September 2010. .
- ↑ Talwinder Singh Kahlon, Mei-Chen M. Chiu, Mary H. Chapman (2008). "Steam cooking significantly improves in vitro bile acid binding of collard greens, kale, mustard greens, broccoli, green bell pepper, and cabbage". Nutrition Research 28: 351-357. http://www.sciencedirect.com/science/article/pii/S027153170800064X.
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