Nutrition Benefit of Kale Microgreens
Kale is one of the leafy greens with a large nutrient density. People consider it a superfood. It has numerous benefits to your body including lowering bad cholesterol to reduce the risk of heart disease. Kale microgreens contain over forty times the nutrients achieved from adult kale. So, if you’re planning to add some extra nutrition to your diet, microgreens are the way to go. In case you don’t know how kale microgreens look like, they are harvested just after they’ve sprouted and produced the first group of true leaves. Now, let’s find out the nutritional benefits of kale microgreens.
1. ANTI-CANCER POTENTIAL
A study on sprouts and microgreens was done by Australia’s Rural Industries Research and Development Corporation (RIRDC) to find the anti-cancer potential of several microgreens including kale microgreens. For every microgreen of sprout, the anti-cancer score was calculated per the microgreen’s glucosinolate content.
Glucosinolates have a limited biological activity while their metabolites especially isothiocyanates have a significant potential for fighting cancer thanks to their ability to induce phase 2 detoxification enzymes. In that study, broccoli and red radish microgreensled the pack as the ultimate anti-cancer champions. Kale microgreens also showed significant anti-cancer potential. Same as pea shoots microgreens.
2. LOADED WITH POWERFUL ANTIOXIDANTS
Antioxidants like quercetin and kaempferol, yeah!Just like other leafy greens, kales are highly loaded with antioxidants, and their microgreen version is packed with over 30 times more. These antioxidants include beta-carotene, vitamin C, flavonoids and polyphenols. These substances help counteract oxidative damage done to your body by free radicals.
Oxidative damage causes ageing and many diseases such as cancer. The substances especially the flavonoids also have other vital functions which have been adversely studied through test tubes and animals. They are anti-viral, anti-depressant, and anti-inflammatory to name just a few.
3. A SOURCE OF VITAMIN C
It’s common knowledge that vitamin C helps improve your immune system, but it can also keep your bones strong, stimulate your collagen production and keep your skin supple. Most edible veggies, especially kale sprouts and microgreens, are packed with vitamin C. However, greens have different amounts of the vitamin.
According to scientific evidence presented at the International Conference on Food Innovation back in 2010, broccoli and kale microgreens have significantly more vitamin C than other kale types. The study also suggested that to get the most of vitamin C, you should harvest your microgreens when they are around 15-16 weeks old since it is the period when vitamin C levels are on peak.
4. ALSO, ONE OF THE BEST SOURCE OF VITAMIN K
Vitamin K is essential. It’s critical for blood clotting which is done possibly by activating specific proteins and enabling them to bind calcium. Kale is one of the world’s leading sources of vitamin K. A single raw cup of kale microgreen contains over ten times the recommended daily amount.
The form of vitamin K in kale microgreens is K1 while fermented soy foods and some animal products contain K2. Vitamin K also helps to prevent conditions like heart disease and osteoporosis.
5. PROTECTS YOU AGAINST DIABETES
The fiber and antioxidants in kale microgreen have the potential to protect against diabetes. Studies indicate that a high intake of fiber, which is available in kales may help lower blood glucose levels in those having type-1 diabetes. It also helps those with type-2 diabetes to have improved lipids, blood sugar, and insulin levels.
Studies have also shown that kale microgreens have alpha-lipoic acid, an antioxidant that can help lower glucose levels and increase insulin sensitivity to prevent oxidative stress-induced changes for diabetes patients. To produce this antioxidant naturally, you should roll onto a kale microgreen diet.
6. KEEPS YOU FROM GETTING SICK
An apple a day certainly keeps the good doctor away, and a cup of kale microgreens could keep the doctor even further distant. One cup of raw kale contains 80 mg of vitamin C, while the apple surprisingly contains 6 mg of vitamin C. Perhaps they should take out “apple” and put “kale!” Vitamin C is associating with keeping common cold away and prevents viruses.
Vitamin C also helps lower the risks of other diseases like cardiovascular diseases, autoimmune disease, and some cancers. So, if you are frequently hit by the common cold, adopting to a kale microgreen would be the best option.
7. A GOOD SOURCE OF MINERALS
Kale microgreens contain minerals, some of which some peoples miss in their bodies. They are a good source of calcium, which is essential for bone health, a good source of magnesium which most people don’t get enough of and protect against heart disease and type 2 diabetes, and a bit of potassium which helps maintain electrical gradients in the cells of your body.
Studies have shown that adequate potassium can help reduce the chances of suffering from blood pressure and lowers heart disease risk. One advantage of kales over spinach and other leafy greens is that it has low oxalate, a substance known to prevent minerals from being absorbed.
8. IMPROVES DIGESTION
Kale microgreens are high in fiber and water just like mung bean microgreens. Research has proved that both of this help prevent constipation and promote regularity and healthy digestive tract.
Kales also contain vitamins B and C, which are known to promote iron absorption, and they are essential for extracting energy from food, perhaps one of the main reasons you should eat kale microgreens often.
9. MAY AID IN WEIGHT LOSS
When trying to lose weight, you should try to understand foods that can fuel your body without adding enormous amounts of calories. The fiber and water in kale microgreens can make you feel full even though it contains about 33 calories per cup.
Kales also contain about 2 grams of protein in every cup. 4 to 5 cups of kale microgreens would give you 35 grams of complex fibrous carbs, and 10 grams of protein to make you feel full.
10. HIGH IN LUTEIN AND ZEAXANTHIN
Your eyesight gets worse as you age, but luckily, there are several nutrients that can slow down the process. Two of the main nutrients are lutein and zeaxanthin which are found in large deposits in kale microgreens.
Studies have shown that people who consume enough of the two compounds have a much lower risk of contracting cataracts and macular degeneration which are common eye disorders. Consuming kale microgreens may help solve the problem.
Nutrition Density Report: https://www.researchgate.net/publication/267354000_Microgreens_Assessment_of_Nutrient_Concentrations