Why kale is so nutritious: its components and characteristics
Summary of this article
The nutritional value of kale earns it the title "king of vegetables": per 100g it contains 81mg of vitamin C, 220mg of calcium, 3.7g of dietary fiber, and is rich in beta-carotene, lutein, and vitamin K. This article takes a detailed look at scientifically confirmed health effects such as suppressing bone-mass loss in postmenopausal women, curbing post-meal blood-sugar rises, a 27% increase in good cholesterol, and improved allergy symptoms. It also introduces research on growth promotion in Vietnamese elementary-school children.
Known as a raw material for aojiru kale,。
In fact, this vegetable holds the nickname "king of vegetables" for its high nutritional value. Belonging to the Brassicaceae family alongside cabbage and broccoli, and positioned as their wild ancestor, kale is said to originate from the Mediterranean coast and the Greek region, and has been cultivated since before the common era — a food with a long history.
It is popular overseas as a superfood and is also attracting attention in Japan as health consciousness grows. A key characteristic is that it contains a wide range of nutrients, including vitamins, minerals and dietary fiber.
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The abundant nutritional components in kale
Let's take a concrete look at kale's high nutritional value.
A treasure trove of vitamins
Kale is rich in vitamin C.
Along with lemons, kiwis and strawberries, it is one of the familiar sources of vitamin C. Vitamin C is known as a nutrient involved in collagen production.
It also contains beta-carotene, which is known as a nutrient converted into vitamin A in the body.
Containing a lot of vitamin K is another characteristic of kale.
Minerals and other important components
Its abundance of calcium is also worth noting. Calcium is known as a nutrient that forms bones and teeth.
It also contains a lot of dietary fiber.
The dietary fiber in kale includes both soluble and insoluble fiber.
Kale's distinctive functional components
A component called lutein
Lutein is a type of pigment called a carotenoid.
Lutein is a pigment found in green and yellow vegetables. The body cannot produce it, so it must be obtained from food. Kale, along with spinach, is known as a vegetable high in lutein.
How chlorophyll works
The chlorophyll abundant in kale is the source of its vivid green color.
It is also used as a natural coloring ingredient and is the source of kale's vivid green color.
A component called melatonin
Kale also contains a component called melatonin.
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Summary: the value of making kale part of your everyday diet
The reason kale is so nutritious is that it's rich in a wide range of nutrients including vitamins A, C, and K, calcium, dietary fiber, lutein, and chlorophyll.
Known as a raw material for aojiru, kale is the "king of vegetables" that can be brought to the everyday table in many forms, including salads, smoothies, soups and dressed side dishes.
Why not make nutritious kale part of your diet?
