Kail

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Kail
Boerenkool.jpg
Curly kail
Details
Species Brassica oleracea
Cultivar group Acephala Group
Origin Unkent, afore the Middle Ages
Cultivar group members Mony, an some is
kent by ither names.

Kail (Brassica oleracea Acephala Group) is a vegetable wi green or purpie leafs, the central leafs o it no bein in a heid shape. It is conseedered tae hae mair sibness wi wild cabbitch nor maist domesticate cabbitch. The species Brassica oleracea conteens mony kynds o vegetables, includin broccoli, cauliflouer, collard greens, an brussels sproots. The cultivar group Acephala includes spring greens an collard greens an aw; thay're unco seemilar genetically.

Nutritional value[eedit | eedit soorce]

Kail, keukit, byled, drained, 'ithoot saut
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

Beta carotene, vitamin K, vitamin C, an calcium is rowth in kail. Kail is a soorce o twa carotenoids, lutein an zeaxanthin.[1] Kail, as wi broccoli an ither brassicas, conteens sulforaphane (parteecular whan it's been chappit or minced), a chemical wi potent anti-cancer properties.[2] Bylin lawers the leevel o sulforaphane; housomeiver, steamin, microwavin, or stir fryin disna cause a important loss.[3] Like ither brassica vegetables, kail is a soorce o indole-3-carbinol an aw, a chemical that forders DNA repair in cells an appears tae keep cancer cells fae growin.[4][5] Kail haes been foond tae conteen a group o resins cried bile acid sequestrants, that haes been shawn tae lawer cholesterol an lawer absorption o dietary fat. Steamin signeeficantly accresses thir bile acid bindin properties.[6]


References[eedit | eedit soorce]

  1. "Breeding Better Broccoli: Research Points To Pumped Up Lutein Levels In Broccoli". Science Daily. 8 November 2009. Retrieved 5 September 2010. 
  2. 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. PMC 1222573. PMID 11988104. 
  3. Warwick Medical School, University of Warwick (2007-05-15). "Research Says Boiling Broccoli Ruins Its Anti Cancer Properties". 
  4. "Broccoli chemical's cancer check". BBC News. 7 February 2006. Retrieved 5 September 2010. 
  5. "How Dietary Supplement May Block Cancer Cells". Science Daily. 30 June 2010. Retrieved 5 September 2010. 
  6. 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.