Kale

Kale belongs to the Brassicacee family like cauliflower and cabbage. It has green leaves, a fibrous stem and is characterized by so important healthy properties that it is considered a true superfood. This vegetable has vitamins, such as vitamins A, B1, B2, B2, C, K and mineral salts such as magnesium, potassium, manganese, calcium, iron and phosphorus. Kale has also a high antioxidant power thanks to the substances contained in it, quercetin and kaempferol, according to the study reported in 2009 on the Journal of agricultural and food chemistry. These two substances belong to the family of flavonoids and have the ability to protect the cardiovascular system, the body from cancer, are antiviral and anti-inflammatory. In addition to this, the kale is also able to lower blood sugar and to keep under control the levels of cholesterol in blood, by lowering bad cholesterol and at the same time increasing the good cholesterol. This last characteristic has been demonstrated by a scientific study published in 2008 on the journal Biomedical and Environmental Sciences by South Korean researchers. In particular, the study, performed on males with levels of cholesterol higher than 200 mg/dL and that had to drink for three months 150 ml of kale juice, has observed a 27% increase in HDL cholesterol and a 10% decrease in LDL cholesterol. But kale contains also lutein and zeaxanthin, two carotenoids with antioxidant properties very useful for the eye health. Thanks to these incredible properties use often the kale, you can add it to salads, cut into strips, but you can eat it also in the form of a pesto in order to season pasta or in soups.