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All about “Kale”, this superfood

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The health benefits of kale


With its high vitamin C content , kale is a very good antioxidant for the body. It will trap free radicals and promote the proper renewal of your cells.


It is also the considerable amount of vitamin C that will confer kale anti-inflammatory properties. Do not hesitate to consume it in winter to relieve the small evils of winter.

Helps digestion

Very famous for reducing spasms, nausea and gastric pain, kale will relieve digestion problems.

Prevents cardiovascular disease

Regular consumption of kale will allow you to meet your needs for potassium, vitamins E and vitamin K which play a decisive role in the prevention of accidents and cardiovascular diseases.


With its draining properties, kale will promote good urinary elimination of water stored in the body.

Nutritional values ​​of kale

Per 100g of kale

Water 85.1 g
Carbohydrates 4.2g
Fat 1.07 g
Protein 4.33 g
Fibers 4.9 g
Calcium 185 mg
Iron 1.29 mg
Potassium 489 mg
Beta carotenes 5930 µg
Vitamin E 3.47 mg
Vitamin K 591 µg
Vitamin B9 101 µg
Vitamin C 145 mg
Energy 53.5 kcal


224 kJ


The main nutrients in kale


To maintain good bone health but also ensure muscle contractions in your body and regulate blood pressure, the calcium intake of kale will be a real health ally.


The iron present in kale will obviously limit the risk of anemia, but also transport oxygen adns the body and will be well absorbed thanks to the presence of vitamin C in kale.


The high potassium content in kale will help you reduce the risk of developing cardiovascular disease.

Beta carotenes

It is good eye health and cell renewal that will be favored by the considerable beta-carotene intake of kale.

Vitamin E

Vitamin E will have an anti-platelet aggregating action, so it will be decisive in preventing cardiovascular diseases . It is also an antioxidant vitamin.

Vitamin K

In kale, there is a good amount of vitamin K which is anti-hemorrhagic and coagulant.

Vitamin B9

Particularly important in the context of a pregnancy or a desire for pregnancy, vitamin B9 (or folates) will participate in the construction of DNA for the fetus.

Vitamin C

With a good supply of vitamin C, it is the assurance for your body to be preserved from cellular aging but also to see its immune defenses stimulated and to promote the absorption of iron.

Using kale in the kitchen: some recipe ideas

The taste of kale

The flavor of this cabbage is not very pronounced and slightly sweet, which makes it a vegetable easy to consume whatever its form.

How to choose kale?

Kale has – as its name suggests – very curly leaves, it is not headed. The leaves can range from pale green to dark green without affecting their quality, however they should not be stained.

It is found from October to March on market stalls.

How to properly store kale?

To promote good conservation, wash and separate the cabbage leaves then place them in the vegetable drawer of the refrigerator which will keep them for several days.

How to cook kale?

Most of the time, we cook the cabbage in steam before eating it. It can also be prepared in the form of kale chips, as a salad, or as a juice prepared with an extractor.

It is often associated with potatoes and bacon in recipes from Germany or Alsace-Lorraine. It can also be eaten with carrots, beets and seasoned with curry, soy sauce or ginger.

Little story of kale

The name of kale cabbage defines several varieties of cabbage: all those which are not headed and which are by definition, old varieties of cabbage. Kale can therefore be called kale.

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