Negative Calories: Health Benefits Of Kale

Negative Calories: Health Benefits Of Kale

You've probably heard it before, that you need to include leafy green vegetables in your diet. Vegetables like spinach, lettuce, cabbage and kale. If you've never had kale, then you should include it in your diet. It provides a lot of nutrition value with very few calories. It can be cooked in many different ways. It can be sauteed, braised, steamed, boiled, or just eaten raw.

The health benefits of kale are many. For example, kale contains organosulfur compounds, which appear to lessen the occurence of certain types of cancer. Exactly how these compounds fight cancer isn't clear, although it is believed that these compounds activate enzymes in the liver, which aid in detoxifying the body. These enzymes then help to clear carcinogens from the body.

Kale is also good for the eyes. Some of the carotenoids present in kale act to filter out UV light, thus protecting the eyes, and lowers the risk of cataracts. Kale is an excellent source of beta-carotenes as well, which are the compounds in carrots that promote good vision and healthy eyes.

Kale is an excellent source of vitamin C. Vitamin C is an important antioxidant, which helps to fight free-radicals, thus preventing damage to cells, which could lead to cancer. Vitamin C also helps to prevent cholesterol buildup. Free radicals oxidize cholesterol, which causes it to build up in the arteries. Since vitamin C neutralizes free radicals, it prevents the oxidatin of cholesterol, and therefore, keeps it from building up in the arteries.

The mineral manganese is present in kale. This mineral helps the body to produce energy from carbohydrates and proteins. Manganese is also an antioxident, helping to protect the mitochondria from free-radical damage.

In addition to these benefits, kale is also a good source of fiber, calcium, and vitamin E. Adding kale to your diet can very much benefit your health, by adding these and other essential nutrients. Here's a recipe for a great soup using kale.

Caldo Verde

2 Tbsp. Extra Virgin Olive Oil
1 medium onion, diced
4 cloves of garlic, minced
4-6 medium potatoes, peeled and thinly sliced.
2 quarts cold water or chicken stock
1 lb linguica sausage
2 tsp. salt
pepper
1 lb kale rinsed, and thinly sliced.

In a medium saucepan, heat the olive oil over medium high heat. Add the onion and garlic and cook for about 3-4 minutes, until tender. Add the potatoes, and cook for another 3-4 minutes, stirring constantly.

Add the water or chicken stock to the saucepan, bring to a boil, then cover the pan, and boil gently for about 20 minutes.

While the soup is boiling, remove the linguica from it's casing, and crumble into a large skillet. Cook over medium high heat until cooked through, and most of the fat has rendered out, about 10 minutes.

Mash or puree the potatoes. Add the linguica, and salt and pepper to taste, and continue to cook for another 5 minutes.

Add the kale, and cook for a few minutes more, until the kale is tender. Remove from the heat and serve.

Negative Calorie Diet
Negative Calorie Diet