By Discover Kale Nutritionist Fiona Hunter
Vegan on Female First
Kale is an excellent source of the B vitamin folate, vitamins A and K, the mineral potassium, and the phytochemical lutein but what makes it particularly useful for vegans is that it contains useful amounts of iron and calcium which are 2 nutrients that may be short in a vegan diet.
The absorption of iron and calcium from green leafy vegetables which also contain oxalic acid is reduced because the oxalic acid bind to the calcium and iron making it more difficult for the body to access these nutrient - because kale contains less oxalate than many other green leafy vegetables - it is a better source of iron and calcium
Background on the vitamins and minerals in kale
The B vitamin folate and the mineral iron are both essential for the manufacture or red blood cells which carry oxygen and nutrients around the body. Red blood cells typically live for around 120days then then die and need to be replaced by new ones so your body needs a regular supply of these nutrients. Lack of iron and folate in the diet can cause anaemia which can cause lethargy and lack of energy
Vitamin K helps to keep the bones healthy and is important for wound healing. Studies show that low levels of vitamin K in the blood are linked with low bone density and reduced risk of osteoporosis. One study published in the American Journal of Clinical Nutrition revealed that women who ate at least 110ug of vitamin K a day were 30% less likely to break a hip compared with those who ate less
Potassium is necessary for the correct functioning of the heart muscle and helps to keep the heart beating with a healthy rhythm. Potassium also helps to control blood pressure and can help reduce the risk of high blood pressure by balancing out the negative effects of too much salt.
Lutein research from the Department of Dermatology at the University of Naples show can help protect the skin and eyes from damage from sunlight by boosting the skins natural antioxidant capacity. Studies show that people who have a good intake Lutein have a reduced risk of Age Related Macular degeneration which is the most frequent cause of loss of vision in the UK
For ideas on how you can include kale in your diet, take a look at these recipes from Discover Kale - http://www.discoverkale.co.uk/all-recipes/
Tagged in Vegan