Superfood list #3
Superstar superfood, kale. Beyoncé had it on a sweatshirt. In a music video. Kale. is. HUGE. And kale chips are extremely popular in certain parts of the world. What is the buzz all about?
Kale, which kale chips are made of, might as well be the king of the cabbage family. The most common type of kale is curly kale with green and curly leaves and a hard, fibrous stem. While it contains very little fat, a large portion of the fat in it is an omega-3 fatty acid called alpha-linolenic acid.
Considering its incredibly low-calorie content, kale is among the most nutrient-dense foods out there. Consuming more kale is a great way to increase the total nutrient content of your diet.
- like other leafy greens, kale is full of antioxidants: beta-carotene, vitamin C, polyphenols, and flavonoids, which have heart-protective, blood pressurelowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer effects
- kale is much higher in vitamin C than most other vegetables (it contains about 4.5 times as much as spinach, for example)
- it can help with lower cholesterol, which may reduce the risk of heart disease
- one of the world's best sources of vitamin K (K1)
A: 200 mcg (25%)
K: 138 mcg (110%)
Calcium: 120 mg (10%)
Iron: 1.2 mg (6%)
Chia seeds - small but mighty superfoods.
Chia seeds (a.k.a. salvia hispanica) were an important food for Aztecs and Mayans. They valued their ability to provide sustainable energy, and ”chia" is the ancient Mayan word for "strength."
The recommendation of chia seeds has been attributed to their high protein degree, dietary fiber, antioxidants, minerals, and vitamins. But it is their oil content with the largest fraction of alpha-linolenic acid (omega-3) likened to other natural sources known to date is their nutritional breakthrough.
- chia seeds deliver a lot of nutrients with very few calories: 137 per 1 oz/28 gram
- more than 90% of carbs in chia seeds are, in fact, fiber (as you might know from our previous posts, fiber is great for gut health) • by weight, chia seeds are about 14% protein (very high compared to most plants)
- they are high in calcium, phosphorus, and magnesium that are important for bone health It is incredibly easy to incorporate them into your diet as they taste rather bland, so you can add them to pretty much anything. And they do not need to be ground like flax seeds, which makes them easier to prepare.
On top of that, because of their ability to absorb both water and fat, they can be used to thicken sauces. Or even serve as egg substitutes! Vitamin component of chia seeds per 1 oz/28 gram (% of daily value by Recommended Dietary Allowance )
C: 0,4mg (0,5%)
A (retinol): 4 mcg (0,5%)
Calcium: 160 mg (13%)
Iron: 2 mg (25%)
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