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Kale is a powerhouse of a vegetable

Monday, October 21, 2013

Kale is rich in vitamin A. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers.

It is one of the excellent vegetable sources for vitamin-K . Vitamin K has potential role bone health by promoting bone formation and strengthening activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

Kale also contains high levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

This leafy vegetable is notably good in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamine, pantothenic acid, etc., that are essential for substrate metabolism in the body.

It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron-deficiency anemia, and believed to protect from cardiovascular diseases and colon and prostate cancers.


And it is delicious too! Try some of these recipes and your family will say - "More please"


Artichoke, Kale & Ricotta Pie
www.thekitchn.com/recipe
-artichoke-heart-kale-ri-1
42441





Kale, Apple and Pancetta Salad
www.seriouseats.com/reci
pes/2012/02/serious-salads
-kale-apple-and-pancetta-s
alad.html





Garlicky Kale Flatbread Pizza
www.tablespoon.com/recip
es/garlicky-kale-flatbread
-pizza/1190ba60-1d17-49a6-
94e7-7fd7be410190






Kale & Smoked Bacon Quiche
allthingsnice.typepad.co
m/tastebuddies/2007/12/pos
t.html





Provenšal Kale and Cabbage Gratin
www.nytimes.com/2009/03/
07/health/nutrition/06reci
pehealth.html?ref=kale&_r=2&






Curried Potato Kale Galette
www.theglutenfreevegan.c
om/2012/03/curried-potato-
kale-galette-2/





Kale and Onion Pie
www.seriouseats.com/reci
pes/2012/01/kale-and-onion
-pie.html






Spicy Stir-Fried Tofu With Kale and Red Pepper
www.seriouseats.com/2012
/02/dinner-tonight-spicy-s
tir-fried-tofu-with-kale-a
nd-red-pepper.html?ref=obinsite






Kale Salad with Roasted Butternut Squash and Spiced Pecans
food52.com/recipes/7763-
kale-salad-with-roasted-bu
tternut-squash-and-spiced-pecans





Kale Salad with Apricots, Avocado, and Parmesan
www.thekitchn.com/lunch-
for-one-kale-salad-with-14
8328
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