Health Benefits of Sukuma Wiki – Kales

“Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetables. The health benefits of Sukuma wiki (Kales) have been known for a long time. Kales are also filled with so many nutrients such as Vitamin K, Vitamin A, Vitamin C, Manganese, Magnesium, Iron, Fiber, Folate, Magnesium, Vitamin E, etc. It is one of the cheapest and available vegetables that can be added to everyone’s plate regardless of economic ability. Below are 10 health benefits of Sukuma wiki – Kales.

Sukuma Wiki Health Benefits

1. Promote weight control and management.

5 average-sized kales contain around 36-40 calories and few grams of fiber. Not only does the fiber help in digestion it also creates a more satiated feeling hence reducing the need for binge. The fat content in kale is zero percent so when cooked nicely with less oil/fat it becomes a healthy meal that controls weight.

2. Promotes a healthy skin

Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. The antioxidants in kale fight early aging and prevent skin damage by UV light. A healthy skin is more presentable as it looks glowing and hydrated

Find: Health Benefits of Mangos

3. Lower cholesterol level

The ability of kales to lower cholesterol levels depends on how they are cooked. Frying them with excess oil does not do any good in this role. On the other hand, steamed kales can bind well with the bile juice which results in bile acids that lower the cholesterol level.

4. Boost good eyesight.

Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages.

5. Strengthens your Immune System

The high nutrient content in Kales promotes a healthy immunity in the body. The body can fight common diseases associated with lower immunity levels.

6. Boost production of blood

Another health benefit of kales is that it contains iron which is used in the formation of blood. People suffering from anemia can benefit a lot if they take approximately half to one cup(0.5 to 1 cup)of kales per day. For vegetarians kales is the best alternative source of iron as it contains more iron than red meat.

Find: Health Benefits of Avocados

7. Anti-inflammatory and antioxidants

Excessive inflammation of the body can lead to disease. Omega 3 is one the important good fats that fight diseases such as asthma, arthritis, Osteoporosis, etc. A single cup of kales contains ten percent omega-3 fatty acids which is very beneficial to the body. Eating enough kales gives the body antioxidants like flavonoids and carotenoids.

8. Kale is a great detox food.

Kale is jam-packed with sulfur and fiber. These two components are good for body detoxification. Detox removes body impurities hence maintaining a healthy your liver.

9.  Kale is high in Vitamin K

Vitamin K is very important in the body. Not only does it help in blood clotting it also assists in the formation of healthy bones as it contains certain proteins that enable absorption of calcium.

10. Prevention of cancer

Consumption of kales can aid protection against some type cancers. Some compounds contained in Kales can prevent the uncontrolled growth of cells in the body.

Find: Health Benefits of Indigenous Vegetables

Types of kales

African kales

Mostly found in Africa. The leaves are dark green and are usually bigger.

Curly Kales

Curly kales are dark green and they contain tough fibrous stalk. For a better taste and less bitter result, the younger leaves are the best.

Lacianto Kale

Health Benefits of Sukuma Wiki

This type of kale has a little bit of wrinkled surface. The green is darker than the rest of the kale.

Red Russian Kale

Red Russian Kale has some red around the stalk. The stem is very fibrous hence much of it should be removed before cooking.

health benefits of Kales

Kales recipes/Different ways of eating kales

To enjoy the health benefits of kales it is important we look at some kales recipes or different ways of eating kales. As we look at kales recipes it is good to note that the recipe depends on the type of kale. Different kales can give varying recipes

1. Kale salads
To make a good kale salad only the soft kales should be used. Curly kales are the best in this case compared to other kales. They can be combined with apples, lemon juice, olive oil, garlic almonds apple, and Cheddar in a large bowl.

2. Kale chips
Ever heard of kale chips? Well, it’s becoming one of the most common snack. The reason is because it is easy to prepare.  Put some oil and salt on your kales then put them in an oven until they dry up.

3. Steamed kales
Steamed kales are boiled over high heat for at most 10 minutes depending on the tenderness. To add taste one can add some olive oil, lemon juice, garlic, soy sauce, black pepper, and salt.