Cómo la col rizada ayuda a promover un estilo de vida saludable?
Contenido Nutritivo
Vitaminas
Excelente Fuente de:
- Vitamina K – 684%
- Vitamina A – 206%
- Vitamina C – 134%
También una fuente de:
- Vitamina B6 – 9%
- Tiamina – 5%
- Riboflavina – 5%
- Folato – 121%
- Niacina – 3%
Minerales
Excelente Fuente de:
- Manganeso – 26%
Buena Fuente de:
- Cobre – 10%
También una fuente de:
- Calcio – 9%
- Potasio – 9%
- Hierro – 6%
- Magnesio – 6%
- Fósforo – 4%
Otro
También una fuente de:
- Fibra – 5%
- Proteína – 4%
- Antioxidantes - Flavonoides, polifenoles.
- Secuestrantes de Ácidos Biliares
* Toda la información nutricional de (1)
¿Cómo la col rizada previene las enfermedades crónicas?
La col rizada contiene una serie de compuestos que ayudan a mejorar el pronóstico a largo plazo de las enfermedades crónicas.
¿Cómo la col rizada previene el cáncer?
Kale is loaded with antioxidants and has been shown to prevent your risk of several different cancers. Cancer is often caused by oxidative stress and chronic inflammation. When there is an excess of free radicals, which are unstable molecules that attack your tissues, there is an increased chance of cancer cells growing and reproducing to different parts of your body. As a result, cancer spreads and becomes increasingly dangerous over time to your long-term health and survival-rate. (2)
Similar to other leafy greens, kale is high in several antioxidants, such as vitamin C, beta-carotene, flavonoids, and other polyphenols. These antioxidants help battle against free radicals and can eradicate them. (3)
Vitamin C protects your immune system by promoting white blood cell development. White blood cells can protect your body from foreign compounds and against several malignant cell types, including cancer cells.
Specifically, kale is loaded in two antioxidants, sulforaphane and indole-3-carbinol, which have been shown to prevent cancer.
Los estudios han demostrado que varias verduras crucíferas pueden prevenir y reducir el riesgo de varios cánceres. (9)
¿Cómo la col rizada previene la diabetes?
Kale has been shown to prevent type 2 diabetes. Type 2 diabetes is caused as a result of increased blood sugar levels. As your blood sugar levels fluctuate and increase after a carb-loaded meal, your insulin resistance decreases. This leads to an increased risk of diabetes, which can, in turn, lead to many diseases.
Kale is sufficient in its magnesium content. Magnesium has been shown to have the ability to regulate blood sugar levels in the body by reducing the absorption of sugar. Ultimately, this can help reduce your risk of type 2 diabetes. (10)
Also, kale has high water content and is low in calories. As a result, kale can fill you up and has been shown to reduce your weight and blood sugar levels.
¿Cómo la col rizada previene las enfermedades cardiovasculares?
Cardiovascular disease is one of the leading drivers of death in the world. Cardiovascular diseases can often be caused by a buildup of bad LDL cholesterol and high blood pressure. When there is an excess of LDL cholesterol, the LDL cholesterol will clump together and block blood flow from reaching certain parts of your body. As a result, this can lead to a stroke or heart attack. It is essential to consume foods with good HDL cholesterol, which combats and eliminates LDL cholesterol.
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Kale contains compounds called bile acid sequestrants. Bile acid sequestrants can prevent bile acids from being reabsorbed in the digestive system. Typically, your liver will turn the cholesterol into bile acids, which is released into the bloodstream whenever you have a carb-loaded meal. So, the cholesterol stays in your body throughout any meal that you have – however, kale helps eliminate these bile acids. In turn, this lowers your cholesterol level and reduces your risk for heart attacks or stroke. (11)
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One study found that having kale juice for a few months helped increase the HDL cholesterol by up to 25% and lowered the LDL cholesterol by 10%. (12)
- Similarly, another study showed that kale increased this bile acid sequestrant effect. Kale was almost half as potent as a cholesterol-lowering drug for this beneficial effect against LDL cholesterol. (13)
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Furthermore, kale is extremely rich in vitamin K. Vitamin K has been shown to reduce your risk for heart diseases by minimizing the probability of blood clots. Kale is one of the richest sources in vitamin K, so be sure to incorporate this into your diet for all the benefits laid out above. (14)
La col rizada promueve una serie de beneficios para la salud
¿Cómo la col rizada promueve la salud ósea?
As mentioned above, kale is absolutely loaded in vitamin K. Kale is also adequate in potassium and calcium levels. All three of these nutrients have been shown to improve your overall bone health. Specifically, they each act and contribute to your bone’s overall strength, durability, and density. By consuming kale, you reduce your risk for bone-related disorders such as osteoporosis and rheumatoid arthritis. (15, 16, 17)
¿Cómo la col rizada promueve la salud ocular?
Kale is very rich in lutein and zeaxanthin. Lutein and zeaxanthin have been shown in many studies to have protective effects on your eye health. Many studies have shown that lutein and zeaxanthin can reduce your risk for age-related macular degeneration and cataracts. (18)
Kale is also rich in vitamin A and beta carotene (i.e., the precursor for vitamin A). Vitamin A has been shown to be extremely beneficial for eye health, as it improves your night vision. (19)
As you age, it is essential to receive lutein, zeaxanthin, and vitamin A to lower your chance for debilitating diseases and permanent damage.
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