Health Benefits of Sukuma Wiki – Kales – Amazing Benefits of Sukuma Wiki

“Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. The health benefits of Sukuma wiki (Kales) have been known for a long time. Kales are also filled with so many nutrients such as Vitamin K, Vitamin A, Vitamin C, Manganese, Magnesium, Iron, Fiber, Folate, Magnesium, Vitamin E etc. It is one of the cheapest and available vegetable that can be added in everyone plate regardless of the economic ability. Below are 10 health benefits of Sukuma wiki – Kales.

Sukuma Wiki Health Benefits

1. Promote weight control and management.

5 average sized kales contain around 36-40 calories and few grams of fiber. Not only does the fiber help in digestion it also creates a more satiated feeling hence reduce the need for binge. The fat content in kales is zero percent so when cooked nicely with less oil/fat it becomes such a health meal that controls weight.

2. Promotes a healthy skin

Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. The antioxidants in kales fight the early aging and prevent skin damage by the UV light. A healthy skin is more presentable as it looks glowing and hydrated

3. Lower cholesterol level

The ability of kales to lower cholesterol level depends on how they are cooked. Frying them with excess oil does not do any good in this role. On the other hand steamed kales are able to bind well with the bile juice which results in bile acids that lowers the cholesterol level.

4. Boost good eye sight.

Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages.

5. Strengthens your Immune System

The high nutrients content in Kales promotes a healthy immunity in the body. The body is able to fight common diseases associated with lower immunity level.

6. Boost production of blood

Another health benefit of kales is that it contains iron which is used in formation of blood. People suffering from anemia can benefit a lot if they take approximately half to one cup(0.5 to 1 cup)of kales per day. For vegetarian kales is best alternative source of iron as it contains more iron that red meat.

7. Anti-inflammatory and antioxidants

Excessive inflammation of the body can lead to disease. Omega 3 is one the important good fats that fight diseases such as asthma, arthritis, Osteoporosis etc. A single cup of kales contain ten percent omega 3 fatty acids which is very beneficial to the body. Eating enough kales gives the body antioxidants like flavonoids and carotenoids.

8. Kale is a great detox food.

Kale is jam-packed with sulfur and fiber. These two components are good for body detoxification. Detox removes body impurities hence maintaining a healthy your liver.

9.  Kale is high in Vitamin K

Vitamin K is very important in the body. Not only does it help in blood clotting it also assist in formation of healthy bones as it contain certain proteins that enable absorption of calcium.

10. Prevention of cancer

Consumption of kales can aid protection against some type cancers. Some compounds contained in Kales have the ability to prevent the uncontrolled growth of cells in the body.

Types of kales

African kales

African Kales

Mostly found in Africa. The leaves are dark green and are usually bigger.

Curly Kales

Curly kales are dark green and it contains tough fibrous stalk. For a better taste and less bitter result, the younger leafs are the best.
curly kale

Lacianto Kale

This type of kale has a little bit wrinkled surface. The green is darker than the rest of the kales.
Lacianto Kale

Red Russian Kale

Red Russian Kale has some red around the stalk. The stem is very fibrous hence much of it should be removed before cooking.
Red Russian Kale

Kales recipes/Different ways of eating kales

In order to enjoy the health benefits of kales it is important we look at some kales recipes or different ways of eating kales. As we look at kales recipes it is good to note that the recipe depend on the type of kales. Different kales can give varying recipes

1. Kale salads

To make a good kale salad only the soft kales should be used. Curly kales are the best in this case compared to other kales. They can be combined with apples, lemon juice, olive oil, garlic and almonds apple and Cheddar in a large bowl.

2. Kale chips

Ever heard of kale chips? Well it’s becoming one of the most common snack. The reason is because it easy to prepare.  Put some oil and salt on your kales then put them in an oven until they dry up.

3. Steamed kales

Steamed kales are boiled over high heat for at most 10 minutes depending on the tenderness. To add taste one can add some olive oil, lemon juice, garlic, soy sauce, black pepper and salt.

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