{"id":5073,"date":"2013-11-06T19:13:20","date_gmt":"2013-11-06T19:13:20","guid":{"rendered":""},"modified":"2015-12-01T18:15:04","modified_gmt":"2015-12-01T18:15:04","slug":"kale-nutrition-profile-and-recipes-healthy-vegetable-strong-disease-fighting-propertie","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/kale-nutrition-profile-and-recipes-healthy-vegetable-strong-disease-fighting-propertie\/","title":{"rendered":"Perfil nutricional y recetas con col rizada: una verdura saludable con potentes propiedades para combatir enfermedades"},"content":{"rendered":"

Why:\u00a0 It\u2019s packed with disease-fighting compounds.\u00a0 For instance, #kale<\/a> has twice as much vitamin C as an orange (120 mg per 100g, vs. 59 mg per 100g). Wow \u00ad that\u2019s a lot of vitamin C. Like broccoli and cabbage, kale is a cruciferous vegetable. One cup has more than 200 percent of the Daily Value (DV) for vitamin A, including sought-after lutein and zeaxanthin (for healthy eyes) and beta carotene (for healthy skin and eyes), 5 percent of the DV for fiber and 684 percent of DV for vitamin K, which helps bone hold onto the calcium it has.<\/p>\n

Health Perks:\u00a0 One of the key benefits is the abundance of antioxidants\u00a0 \u00ad chemicals that slow down the aging process and help prevent heart disease and certain kinds of cancer by blocking the cellular and arterial damage caused by oxidation.<\/p>\n

According to researchers from the Department of Human #Nutrition<\/a> at the Agricultural University of Krakow in Poland, brassica vegetables contain a lot of valuable antioxidants, including vitamins C and E, carotenoids and antioxidant enzymes such as catalase, superoxide dismutase (SOD) and peroxidase, which help to prevent cancer.<\/p>\n

Additionally, kale is rich in glucosinolates. Glucosinolates are phytonutrients that remove free radicals from the body by stimulating the body’s own natural antioxidant systems. This cascade of antioxidant activity \u00ad unlike the one-shot, finite amount you get from most direct antioxidants \u00ad actually cycles over and over within the physiology, continuing to protect your system for as long as three to four days after they\u2019ve been consumed.<\/p>\n

However, glucosinolates and S-methylcysteine sulfoxide also account for what some consider kale\u2019s bitter and unpleasant flavor.\u00a0 Many cooks recommend giving the kale a massage, which reduces bitterness.\u00a0 Also, adding sweet (honey, fruit, etc.) and salt can really enhance the flavor.<\/p>\n

In addition, kale has high levels of the flavonoids kaempferol and quercetin, which help reduce inflammation, keep blood vessels healthy and prevent DNA damage that can lead to cancer. Finally, it has good amounts of calcium and is loaded with magnesium.<\/p>\n

How to Select and Store: According to the Produce for Better Health Foundation’s Fruits & Veggies More Matters ( www.fruitsandveggiesmorematters.org), \u201cChoose dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves. \u2026 Store kale in a plastic bag in the coldest part of the fridge for three to five days.\u201d<\/p>\n

Nutrition: 1 cup raw: 33 calories, 2.87g protein, 5.86g carbs, 2.4g fiber, 0.62g fat.<\/p>\n

Need to Know: If you are taking blood-thinning or anti-coagulant drugs such as warfarin (brand name Coumadin), you need to avoid large amounts of kale, because its high level of vitamin K\u00a0 could interfere with your medications.<\/p>\n

The researchers from the University of Agriculture in Krakow also found that \u201cthe cooking process of kale resulted in lowering of the antioxidant activity of its antioxidants especially of vitamin C, polyphenols and to the lesser extent of beta carotene.\u201d They also stated that these findings confirm the fact that kale should be eaten raw or with minimal processing (such as blanching them briefly).<\/p>\n

According to the Environmental Working Group, kale is in the \u201cplus\u201d category for their \u201cDirty Dozen.\u201d\u00a0 \u201cThese crops did not meet traditional Dirty Dozen criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system.\u201d<\/p>\n

Interesting:\u00a0 In Scotland they often use the expression \u201cCome to Kale\u201d to invite someone to dinner. They eat a lot of kale there.<\/p>\n

#Recipes<\/a><\/p>\n

Vegetarian Kale Soup<\/p>\n

Healthy Recipe provided by Allrecipes.com, submitted by Donna B.<\/p>\n

Makes 8 servings<\/p>\n

2 tablespoons olive oil
\n1 yellow onion, chopped
\n2 tablespoons chopped garlic
\n1 bunch kale, stems removed and leaves chopped
\n8 cups water
\n6 cubes vegetable bouillon (such as Knorr)
\n1 (15-ounce) can diced tomatoes
\n6 white potatoes, peeled and cubed
\n2 (15-ounce) cans cannellini beans (drained if desired)
\n1 tablespoon Italian seasoning
\n2 tablespoons dried parsley
\nSalt and pepper to taste<\/p>\n

Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.<\/p>\n

Nutritional Information (1 serving ): 277 calories; 4.5g fat; 401mg sodium; 50.9g carbohydrates; 10.3g fiber; 9.6g protein.<\/p>\n

Kale, Quinoa and Avocado Salad with Lemon Dijon Vinaigrette<\/p>\n

Healthy Recipe provided by Allrecipes.com, submitted by Stephanie<\/p>\n

Makes 4 servings<\/p>\n

Salad
\n2\/3 cup quinoa
\n1 1\/3 cups water
\n1 bunch kale, torn into bite-sized pieces
\n1\/2 avocado, peeled, pitted and diced
\n1\/2 cup chopped cucumber
\n1\/3 cup chopped red bell pepper
\n2 tablespoons chopped red onion
\n1 tablespoon crumbled feta cheese<\/p>\n

Dressing
\n1\/4 cup olive oil
\n2 tablespoons lemon juice
\n1 1\/2 tablespoons Dijon mustard
\n3\/4 teaspoon sea salt
\n1\/4 teaspoon ground black pepper<\/p>\n

Bring the quinoa and water to a boil in a saucepan. Reduce the heat to medium-low, cover and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.<\/p>\n

Place the kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover and steam until the kale is hot, about 45 seconds; transfer to a large plate. Top the kale with the quinoa, avocado, cucumber, bell pepper, red onion and feta cheese.<\/p>\n

Whisk the olive oil, lemon juice, Dijon mustard, sea salt and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.<\/p>\n

Nutritional Information: (1 serving): 342 calories; 20.3g fat (3.1g saturated); 552mg sodium; 35.4g carbohydrates; 6.4g fiber;\u00a0 8.9g protein.
\n____________________________________
\nCHARLES PLATKIN, Ph.D., M.P.H., is a nutrition and public health advocate and founder of foodmedcenter.org. Copyright 2013 by Charles Platkin. All rights reserved. Sign up for the free #Diet<\/a> Detective newsletter at www.foodmedcenter.org<\/p>","protected":false},"excerpt":{"rendered":"

Why:  It\u2019s packed with disease-fighting compounds.  For instance, kale has twice as much vitamin C as an orange (120 mg per 100g, vs. 59 mg per 100g). Wow \u00ad that\u2019s a lot of vitamin C. Like broccoli and cabbage, kale is a cruciferous vegetable. One cup has more than 200 percent of the Daily Value (DV) for vitamin A, including sought-after lutein and zeaxanthin (for healthy eyes) and beta carotene (for healthy skin and eyes), 5 percent of the DV for fiber and 684 percent of DV for vitamin K, which helps bone hold onto the calcium it has.
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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. 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The Center conducts extensive research on longevity and healthspan, exploring how nutrition and lifestyle interventions can extend both lifespan and the number of years lived in good health. Core to its work is the dissemination of reliable, peer-reviewed information on nutrition, longevity science, and healthy aging, as well as ensuring universal access to healthy, affordable food, and creating a more equitable, smart food system that will improve health outcomes. A distinguished scholar and influential figure in the fields of public health, nutrition, and food policy, Dr. Platkin is a Distinguished Lecturer (Emeritus) at City University of New York at Hunter College. He has both a Masters Degree and a Ph.D. in Public Health, specializing in nutrition. He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_pr\/author\/charles-platkin\/"}]}},"modified_by":null,"_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/5073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/comments?post=5073"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/5073\/revisions"}],"predecessor-version":[{"id":18057,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/5073\/revisions\/18057"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media\/6318"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media?parent=5073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/categories?post=5073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/tags?post=5073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}