Considered a real superfood for the colder months of the year, kale or black kale is a vegetable rich in minerals and vitamins, many of which have antioxidant properties.
Furthermore, significant doses of flavonoids and other plant molecules allied to health are also hidden inside. Let’s find out what its characteristics are.
NUTRITIONAL PROPERTIES OF BLACK CABBAGE
Black cabbage is an excellent source of molecules with antioxidant activity; in fact, it contains vitamin A, vitamin C and vitamin E.
But that’s not all: kale is also a source of B vitamins and folic acid. The latter, important for the synthesis of DNA and for the production of red blood cells, is essential during pregnancy for the correct development of the baby’s nervous system. Its mineral content is also interesting. In particular, black cabbage is a source of calcium (which together with the vitamin K present in kale – already precious for blood clotting – helps protect bones), zinc (useful for the proper functioning of the immune defenses) and iron (essential to transport oxygen in the blood). The good reasons for bringing black cabbage to the table go beyond its micronutrients. Indeed; kale is also a source of kaempferol, quercetin and isoramnetina, molecules belonging to the flavonoid class.
The first two are known as powerful antioxidants; both are considered allies against cardiovascular problems and cancers.
On the other hand, isoramnetina is a vasodilator; for this reason it is thought that it can in turn help protect the cardiovascular system. Finally, all three of these flavonoids have been associated with anti-inflammatory properties.
Other noteworthy compounds that can be obtained from eating black cabbage are glucosinolates, molecules that have been associated with anticancer properties. However, not all varieties are equally rich in it.
Finally, we must not forget that black cabbage is also a source of significant quantities of fiber, known allies of health, and for all these reasons, including black cabbage in your diet helps to improve its quality from a nutritional point of view.
CALORIES AND NUTRITIONAL VALUES OF BLACK CABBAGE
Calories and Nutrition Facts of Black Cabbage Black cabbage is a food dense in micronutrients; compared to a caloric intake of only 35 Kcal, 100 grams of this vegetable bring in fact:
2.92 g of protein;
1.49 g of fat, including 0.178 g of saturated fat, 0.104 g of monounsaturated fat and 0.673 g of polyunsaturated fat;
4.42 g of carbohydrates, including only 0.99 g of sugars;
4.1 g of fiber;
254 mg of calcium;
1.60 mg of iron;
33 mg of magnesium;
55 mg of phosphorus;
348 mg of potassium;
53 mg of sodium;
0.39 mg of zinc;
93.4 mg of vitamin C;
0.113 mg of thiamine;
0.347 mg of riboflavin;
1,180 mg of niacin;
0.147 mg of vitamin B6;
62 µg of folate;
241 µg of vitamin A (retinol equivalent);
0.66 mg of vitamin E (alpha-tocopherol);
389.6 µg of vitamin K.
Black cabbage is the main ingredient of the most classic of Tuscan soups, the ribollita, in which it can be enjoyed together with chard, cabbage, beans and homemade bread.
However, there are other ways to bring it to the table; the important thing is to prepare it properly for cooking: the central rib must be eliminated (sometimes you need to use a knife to do this).
Once cleaned, the black cabbage can be boiled in boiling water; to keep the green color of its leaves alive and not lose the vitamin C present inside, it must not be cooked for long: 3 minutes are enough, after which it must be quickly transferred to water and ice.
Alternatively, you can opt for braising, cooking the black cabbage in a pan with a drizzle of oil and a little shallot or onion; once ready it can be consumed as such or used as an ingredient for other recipes, for example to prepare black cabbage croutons.For those who want to use black cabbage as a source of iron it is useful to remember that since it is a food of vegetable origin, bioavailability of the latter is limited, but that a little trick in the kitchen can help increase it: add a source of vitamin C, such as lemon juice. It will help to absorb it better
CURIOSITÀ SUL CAVOLO NERO
Il cavolo nero appartiene a una delle specie di Brassicaceae più rilevanti nell’economia mondiale: tra broccoli, cavolfiori, cavolini di Bruxelles, kale e chi più ne ha più ne metta, la produzione di B. oleracea supera i 70 milioni di tonnellate.
I benefici del cavolo nero sono talmente celebrati che qualcuno si è addirittura inventato un National Kale Day, vale a dire una giornata interamente dedicata al cavolo nero, da celebrare nel mese di ottobre uniti dal motto “il kale non è solo un superfood, quando si tratta di salute è un supereroe”.