Did you know a cup of kale has zero fat and only about 36 calories? Sukuma Wiki contains high amounts of Vitamin A which strengthens the eye and boosts night vision. For vegetarian kales is best alternative source of iron as it contains more iron that red meat. Capital Lifestyle. Give Sukuma Wiki a try!Regardless of the leafy green you choose, collard greens and Swiss chard both have great health and nutritional benefits. 1. It is mandatory to procure user consent prior to running these cookies on your website. Entertainment. Health Benefits of Eating African Indigenous Vegetables, Cabbage Farming – Planting, Growing, and Harvesting Cabbage, How to Grow Onions in Pots – Growing Onions in Containers, How to grow Amaranth (Mchicha/Terere/Ododo) in Kenya. Health & Science Lifestyle Opinion Education Columnists Ureport Arts & Culture Moi Cabinets Fact Check The Standard Insider COVID-19. Promote weight control and management. ... (ALA), the omega-3 fatty acid that's essential for brain health, reduces Type 2 diabetes risk and boosts heart health as well. 2 thoughts on “ Health Benefits of Kale (Sukuma wiki) and Spinach ” Zipporah Momanyi March 9, 2017 at 1:51 am. It also has a high vitamin K content which helps with bone health and reduces osteoporosis. Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages. Omega-3 and Omega-6 fatty acids make you beautiful inside and out, making your skin, nails and hair glow with health. Kale’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. The work we do generates discoveries and insights that help everyone to support the health of children more effectively. The darker the leafy greens, the healthier it is for you! The green is darker than the rest of the kales. Benefits Sukuma Wiki is low in calorie, high in fiber and has zero fat.It is high in iron, vitamin K, has antioxidants, such as carotenoids and flavonoids help protect against various cancers.Sukuma wiki’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. It has been a staple food in Kenya for a long time.Ugali made from non-sifted wheat flour has more health benefits than the wheat flour you buy in the supermarket. I totally agree with you that kale is one of the healthiest and nutritious food you can put on your plate. Steamed kales are boiled over high heat for at most 10 minutes depending on the tenderness. Being rich in iron, sukuma wiki helps the body produce a healthy amount of blood. The health benefits of Sukuma wiki (Kales) have been known for a long time. You simply use the Ugali to pick up the sukuma wiki and then put it in your mouth to eat. Benefits of Sukuma Wiki Kale is a good source of vitamins A, B6 and C, manganese, copper, calcium, potassium and dietary fibre which are important components in the diet. We'll assume you're ok with this, but you can opt-out if you wish. Recipe Information - Description: - Sukuma wiki is a delicious African recipe usually served as a side dish. Grace Njeri is a storyteller and lifestyle journalist who is all about infusing daily life issues into articles. The information given here is designed to help you make informed decisions about your health. The body is able to fight common diseases associated with lower immunity level. I tell stories through photographs and films. SUKUMA WIKI In Congo and in East Africa ... BENEFITS OF KALE. Not only does the fiber help in digestion it also creates a more satiated feeling hence reduce the need for binge. We also use third-party cookies that help us analyze and understand how you use this website. Below are 10 health benefits of Sukuma wiki – Kales. The most easily accessible vegetable in that group in Kenya has to be Sukuma Wiki, also known as Kale. Kales are also filled with so many nutrients such as Vitamin K, Vitamin A, Vitamin C, Manganese, Magnesium, Iron, Fiber, Folate, Magnesium, Vitamin E etc The darker the leafy greens, the healthier it is for you! For a better taste and less bitter result, the younger leafs are the best. It grows in cool climate with good hydration. 3. Promote weight control and management. Maureen Ojunga is the newest Health enthusiast in town. Did you know a cup of kale has zero fat and only about 36 calories? Omega 3 is one the important good fats that fight diseases such as asthma, arthritis, Osteoporosis etc. She is also a gadget freak and a lover of all things WINE! Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. Kenya Fruits Exporters is the ultimate resource for cultivating your garden. It is also good roughage which aids digestion. Frying them with excess oil does not do any good in this role. In order to enjoy the health benefits of kales it is important we look at some kales recipes or different ways of eating kales. She is also the author of a personal blog ‘The Blendie’ where she serves up personality, energy and insights on life and more style. 1. Necessary cookies are absolutely essential for the website to function properly. It helps more oxygen get to your blood and greatly helps those who are anemic. When harvesting Sukuma wiki, break off the leaf branch but leave a section of the branch still attached to the main stem to avoid rotting. Ideal for weight management and detox. The overall cooking skill level is considered easy. Some compounds contained in Kales have the ability to prevent the uncontrolled growth of cells in the body. Kenya Fruits Exporters is your number one guide on farming. The fibre in this lovely vegetable not only aides in digestion, it also keeps your liver healthy, lowers cholestoral and maintains ideal blood sugar levels in your body. Kales, popularly known as Sukuma is one of the most popular vegetables eaten alongside meat, rice, and other meals. Weight management. Tag: sukuma wiki health benefits. trendinginkenya-December 5, 2015 0. You have probably eaten it all your life, but I bet you you’ll go for second helpings tonight when you realize just how good it actually is for you. Sukuma Wiki has many health benefits some of which include: Promotes liver function - Studies show that eating cruciferous vegetables such as collard greens (Sukuma Wiki) … The antioxidants in kales fight the early aging and prevent skin damage by the UV light. In the culinary world, Sukuma Wiki is a common name for a Kenyan dish of braised collard greens, usually prepared with ground meat, tomatoes, and onions. They are low in fat and cholesterol and are a great source of … The high nutrients content in Kales promotes a healthy immunity in the body. As a zero fat vegetable, it's a perfect source of energy and is rich in fibre thus helping digestion. ... providing reliable transport, or helping mums understand the benefits of delivering their baby in a safe environment, we work closely with local communities to create long-lasting change. It’s also a very fibrous food. It is one of the cheapest and available vegetable that can be added in everyone plate regardless of the economic ability. My name is Abu, Capital Lifestyle Official Photographer. A Kenyan lifestyle platform for digital storytelling. Sukuma wiki has a high content of vitamin K. This vitamin improves the intake of calcium and minimizes the excretion of it from our bodies. Sukuma Wiki Challenge. Ever heard of kale chips? 5 average sized kales contain around 36-40 calories and few grams of fiber. Each cup has 121 mg of ALA, according to Dr. Drew Ramsey's book 50 Shades of Kale. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. On the other hand steamed kales are able to bind well with the bile juice which results in bile acids that lowers the cholesterol level. The Insider. Digital News. To add taste one can add some olive oil, lemon juice, garlic, soy sauce, black pepper and salt. Required fields are marked *, CAPITAL LIFESTYLE is a global lifestyle platform for digital storytelling, premiering exclusive daily content. The stem is very fibrous hence much of it should be removed before cooking. This website uses cookies to improve your experience while you navigate through the website. Curly kales are the best in this case compared to other kales. It is often served and eaten with ugali (made from maize flour).. Vitamin K is very important in the body. Another health benefit of kales is that it contains iron which is used in formation of blood. health tips. Did you know a cup of kale has zero fat and only about 36 calories? It has been used as an herbal supplement to treat many conditions moreover in South Africans, because it contains many health benefits, or you can also read health benefits potatoes.. Sports. Detox removes body impurities hence maintaining a healthy your liver. Put some oil and salt on your kales then put them in an oven until they dry up. in Health The Good Life Cafe on May 13th, … All green leafy vegetables are amazingly healthy. Mostly found in Africa. Well it’s becoming one of the most common snack. Your husband doesn ’ t…, 16 Types of Dates Every Couple should.. Help store vitamins in the body antioxidants like flavonoids and carotenoids lower cholesterol level depends on how they are highly! Some of these cookies will be stored in your mouth to eat product of most... 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