High-fiber kale is a cruciferous vegetable, which is often used in salads and fruit and vegetable juices. Because of its high nutritional value, it is also called "super food". Cabbage is high in dietary fiber, folic acid, beta carotene, vitamin C and polyphenols, and even contains twice as much calcium as milk!

According to the data of USDA, the calcium content in 100g kale is as high as 232mg, which is twice as high as that of milk with the same weight! Although the calcium absorption rate of kale is lower than that of milk, its calcium content is high, which can be said to be a high-quality food for vegetarians to supplement calcium. Adequate intake of calcium helps to maintain human bone density, delay bone loss, and then prevent osteoporosis.

Besides high calcium content, what are the health benefits of kale? Let's have a look!

Nutritional efficacy of kale 1: high dietary fiber! Increase satiety, burn fat and improve constipation.

100g kale contains 4g of dietary fiber, which is a vegetable with high dietary fiber content. Dietary fiber will prolong the time of food in the stomach, and water-soluble dietary fiber will absorb water and expand, increase satiety, delay hunger time, and reduce the situation of wanting to eat again soon after meals. If you need to control your weight or have friends who are always troubled by eating too much, kale, which is low in calories but can increase satiety, is a very recommended vegetable choice.

Nutritional efficacy of kale 2: high folic acid content! Assist the normal development of the fetus

Folic acid is a nutrient related to the development of fetal nervous system. Studies have found that adequate folic acid supplementation during pregnancy and pregnancy can reduce the incidence of neural tube defects in infants. Many novice mothers will get enough folic acid by supplementing folic acid. In fact, folic acid can also be supplemented by dark vegetables in the diet. Kale is one of the components rich in folic acid. 100g kale can get 1/4 of the recommended daily intake of folic acid for pregnant women!

Nutritional function of kale 3: high vitamin C content! Slow down inflammatory reaction

Kale contains vitamin C and a variety of antioxidant nutrients, which can help the body remove free radicals and inflammatory factors, reduce inflammatory reactions in the body, enhance the body's antioxidant capacity, and alleviate the discomfort caused by various chronic inflammations! However, vitamin C is easily destroyed by high-temperature cooking temperature. Therefore, if you want to eat vitamin C in kale, it is suggested that you make a salad after cleaning, or shorten the cooking temperature and time to avoid the loss of vitamin C and gain the antioxidant benefits.

If you are not suitable for eating raw food such as salad, such as pregnancy or poor resistance, you can still cook it fully. Although vitamin C will be lost, there are still many antioxidant nutrients such as flavonoids in kale.

Specially made by nutritionists! A delicious recipe for kale.

The cooking methods of kale are quite diverse. Here, three recipes are designed with little damage to vitamin C, so that everyone can easily try kale with high nutritional value.

Recipe 1: Lvguoxi

Nutrition label: calorie 206.3 kcal, protein 8.3 g, lipid 3.2 g, sugar 39.9 g and sodium 88 mg.

Materials:

1. Cabbage 150g. 2. A banana. 3. Milk 150ml.

Exercise:

1. Wash kale and put it in a blender.

2. Peel the banana and put it into the juicer. Pour in the milk and mix well.

Recipe 2: Roasted Cabbage

Nutrition label: calorie 136.3 kcal, protein 1.6 g, lipid 12.2 g, sugar 6.2 g, sodium 196 mg.

Materials:

1.200g of cabbage. 2. 5 grams of garlic slices. 3. A little salt. 4. A spoonful of olive oil.

Exercise:

1. Wash kale and dry it.

2. Sprinkle the garlic slices, salt and kale with olive oil and mix well, and bake in the oven for 5 ~ 10 minutes.

Recipe 3: kale omelet

Nutrition label: calorie 335.9 kcal, protein 18.9 g, lipid 25.9 g, sugar 8.5 g, sodium 509 mg.

Materials:

1. Two eggs. 2. Kale 100g. 3. A slice of cheese. 4. A little black pepper. 5. A spoonful of olive oil.

Exercise:

1. Wash kale, stir-fry with a little olive oil, and serve.

2. Beat the eggs evenly and fry them in olive oil.

3. After the upper egg skin is solidified, add kale and cheese and roll it up.

Dr. Shi authorized to reprint the original source. I lost my milk! This vegetable contains twice as much calcium as milk, which can burn fat, prevent constipation and diminish inflammation.