Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy green comes in a variety of colors, shapes and textures. It’s often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled or baked.
Along with broccoli and Brussels sprouts, kale is a cruciferous vegetable that offers an array of potential health benefits สมัคร UFABET
However, raw kale also contains a compound called goitrin, which can affect thyroid function.
This article examines whether raw kale is safe to eat.
Highly nutritious
Kale is a nutrient-dense food, as it’s low in calories and high in many important vitamins, minerals, and antioxidants.
For example, 1 cup (21 grams) of raw kale contains only 7 calories but is an excellent source of vitamins A, C, and K. It’s also a good source of manganese, calcium, copper, potassium, magnesium, and several B vitamins.
This vegetable is likewise packed with antioxidants. These molecules help counteract oxidative damage caused by compounds called free radicals. And may reduce your risk of conditions like heart disease, Alzheimer’s, and certain forms of cancer.
Due to nutrient composition, eating it may offer several health benefits. Including promoting eye and heart health and protecting against certain forms of cancer.
Cooking affects the nutritional value.
Has a bitterness that can be reduced by cooking it.
Still, studies have shown that cooking it may reduce its content of nutrients, including antioxidants, vitamin C, and several minerals.
One study evaluated the effects of five cooking methods on the antioxidant and nutrient composition of kale.
Compared with raw, all cooking methods resulted in a significant reduction in total antioxidants and minerals. Including calcium, potassium, iron, zinc, and magnesium.
While raw kale may boast the highest nutrient content. The study found that steaming retained the most antioxidants and minerals, compared with other cooking methods.
As a result, for those who prefer cooked kale, steaming it for a short duration may be the best way to preserve its nutrient levels.