From Wikipedia, the free encyclopedia
Kail (Brassica oleracea Acephala Group) is a vegetable wi green or purpie leafs, the central leafs o it no bein in a heid shape. It is conseedered tae hae mair sibness wi wild cabbitch nor maist domesticate cabbitch. The species Brassica oleracea conteens mony kynds o vegetables, includin broccoli, cauliflouer, collard greens, an brussels sproots. The cultivar group Acephala includes spring greens an collard greens an aw; thay're unco seemilar genetically.
| Kail | |
|---|---|
Curly kail | |
| Species | Brassica oleracea |
| Cultivar group | Acephala Group |
| Oreegin | Unkent, afore the Middle Ages |
| Nutreetional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 117 kJ (28 kcal) |
5.63 g | |
| Succars | 1.25 g |
| Dietary fibre | 2 g |
0.4 g | |
Protein | 1.9 g |
| Vitamins | |
| Vitamin A equiv. beta-carotene lutein zeaxanthin | (85%) 681 μg(76%) 8173 μg18246 μg |
| Thiamine (B1) | (5%) 0.053 mg |
| Riboflavin (B2) | (6%) 0.07 mg |
| Niacin (B3) | (3%) 0.5 mg |
| Vitamin B6 | (11%) 0.138 mg |
| Folate (B9) | (3%) 13 μg |
| Choline | (0%) 0.4 mg |
| Vitamin C | (49%) 41 mg |
| Vitamin E | (6%) 0.85 mg |
| Vitamin K | (778%) 817 μg |
| Meenerals | |
| Calcium | (7%) 72 mg |
| Airn | (7%) 0.9 mg |
| Magnesium | (5%) 18 mg |
| Manganese | (20%) 0.416 mg |
| Phosphorus | (4%) 28 mg |
| Potassium | (5%) 228 mg |
| Sodium | (2%) 23 mg |
| Zinc | (3%) 0.24 mg |
| Ither constituents | |
| Watter | 91.2 g |
| |
| Percentages are approximated uisin US recommendations for adults. Source: USDA Nutrient Database | |
Beta carotene, vitamin K, vitamin C, an calcium is rowth in kail. Kail is a soorce o twa carotenoids, lutein an zeaxanthin.[1] Kail, as wi broccoli an ither brassicas, conteens sulforaphane (parteecular whan it's been chappit or minced), a chemical wi potent anti-cancer properties.[2] Bylin lawers the leevel o sulforaphane; housomeiver, steamin, microwavin, or stir fryin disna cause a important loss.[3] Lik ither brassica vegetables, kail is a soorce o indole-3-carbinol an aw, a chemical that forders DNA repair in cells an appears tae keep cancer cells fae growin.[4][5] Kail haes been foond tae conteen a group o resins cried bile acid sequestrants, that haes been shawn tae lawer cholesterol an lawer absorption o dietary fat. Steamin signeeficantly accresses thir bile acid bindin properties.[6]
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