Another health benefit of kales is that it contains iron which is used in formation of blood. I totally agree with you that kale is one of the healthiest and nutritious food you can put on your plate. trendinginkenya-December 5, 2015 0. It grows in cool climate with good hydration. Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. By the end of June, he is expecting to make Sh. Sukuma Wiki Health Benefits. 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. The ability of kales to lower cholesterol level depends on how they are cooked. Recipe Information - Description: - Sukuma wiki is a delicious African recipe usually served as a side dish. Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. The information given here is designed to help you make informed decisions about your health. health tips. 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. 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. The body is able to fight common diseases associated with lower immunity level. In order to enjoy the health benefits of kales it is important we look at some kales recipes or different ways of eating kales. To make a good kale salad only the soft kales should be used. Capital Lifestyle. Sukuma wiki is a very rustic African dish, enjoyed in many parts of East African countries like Kenya, Tanzania- just to name a few. 24 things to do when your husband doesn’t…, 16 Types OF Dates Every Couple Should Try. We'll assume you're ok with this, but you can opt-out if you wish. Not forgetting it has copious amounts of vitamic C that increases your metabolism and hydrates your skin. Health Benefits Of Sakuna Wiki. Promote weight control and management. Maureen Ojunga is the newest Health enthusiast in town. It is also good roughage which aids digestion. This dish is exceptionally delicious especially when paired with Ugali. Kale (/ k eɪ l /), or leaf cabbage, belongs to a group of cabbage (Brassica oleracea) cultivars grown for their edible leaves, although some are used as ornamentals.Kale plants have green or purple leaves, and the central leaves do not form a head (as with headed cabbage).Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea. It is a Swahili phrase meaning, “to stretch the week” especially when paired Ugali (cornmeal fufu). Digital News. Sukuma Wiki literally translates to “push/stretch the week” – collard greens are available year-round in East Africa, and are used to stretch meals out to last all week. Consumption of kales can aid protection against some type cancers. Sukuma wiki can also be dried in a shade, crushed and kept or specially dried in a clay pot for use a later date by households. 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 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. 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. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. Sports. 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. The health benefits of Sukuma wiki (Kales) have been known for a long time. Amazing Benefits of kale (Sukuma Wiki) 1. You simply use the Ugali to pick up the sukuma wiki and then put it in your mouth to eat. Did you know a cup of kale has zero fat and only about 36 calories? The reason is because it easy to prepare. in Health The Good Life Cafe on May 13th, … Your sukuma wiki/spinach should be ready for harvesting in 3-4 weeks after transplanting, harvest in the mornings or evening. The darker the leafy greens, the healthier it is for you! I tell stories through photographs and films. Kale is jam-packed with sulfur and fiber. The native of African wild potato are grasslands and woodlands in South Africa, Botswana, Lesotho, and Swaziland. HEALTH BENEFITS. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. I hope to inspire, educate and motivate our community through my storytelling! Whereas most or some of us opt for processed foods, we do not realize that many important minerals are found in kale and spinach which are generally lacking in this modern diet. Get ready for a fast and delicious recipe full of nutrition and flavor. Different kales can give varying recipes. As a zero fat vegetable, it's a perfect source of energy and is rich in fibre thus helping digestion. We also use third-party cookies that help us analyze and understand how you use this website. 500,000 from his sukuma wiki farming in Kenya venture in 5 acres in Siaya. This website uses cookies to improve your experience. Ever heard of kale chips? Sukuma wiki however according to nutritionist Nyambane is one of the most nutritious vegetables rich in vitamins .It has plenty of vitamin A and B. Detox removes body impurities hence maintaining a healthy your liver. Sukuma wiki farming in Kenya: At the end of this month, Vincent Okuku is expecting to harvest sackfuls of sukuma wiki after another bountiful harvest last month. Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. Kale chips A healthy skin is more presentable as it looks glowing and hydrated. Did you know a cup of kale has zero fat and only about 36 calories? Not only does it help in blood clotting it also assist in formation of healthy bones as it contain certain proteins that enable absorption of calcium. 2. Steamed kales are boiled over high heat for at most 10 minutes depending on the tenderness. As we look at kales recipes it is good to note that the recipe depend on the type of kales. 1. The work we do generates discoveries and insights that help everyone to support the health of children more effectively. The leaves are dark green and are usually bigger. All green leafy vegetables are amazingly healthy. Well it’s becoming one of the most common snack. The darker the leafy greens, the healthier it is for you! These two components are good for body detoxification. A Kenyan lifestyle platform for digital storytelling. This category only includes cookies that ensures basic functionalities and security features of the website. They are also highly concentrated in minerals that are very effective at warding off disease. It also contains vitamin C which is vital for the body cells repair and skin smoothening. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Kenya Fruits Exporters is your number one guide on farming. Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. E-paper . Ingredients used in making sukuma wiki Kales, popularly known as Sukuma is one of the most popular vegetables eaten alongside meat, rice, and other meals. Omega 3 is one the important good fats that fight diseases such as asthma, arthritis, Osteoporosis etc. 1. The Vitamin A found in kale help store vitamins in the retina and helps protect the optical disorders that come with age. All green leafy vegetables are amazingly healthy. Being rich in iron, sukuma wiki helps the body produce a healthy amount of blood. Besides being a lover of life, she enjoys writing Relationships and Sex pieces and is also an Interior design junkie. RECENT RESEARCH SAYS. Tag: sukuma wiki health benefits. You will find all the information you need. © Copyright 2020 Capital Group LTD. All Rights Reserved. Did you know a cup of kale has zero fat and only about 36 calories? 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) … Ideal for weight management and detox. Kale salads They are low in fat and cholesterol and are a great source of … 'Sukuma wiki' has iron, a mineral responsible for blood formation and oxygen holding hence boosts the immune system by fighting viruses and bacteria. Ideal for weight management and detox. 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. We are a curated destination for the culturally curious, a point of reference for leaders in media and style, and a platform committed to all things ‘living.’, VinieO, Capital Lifestyle Editor & author of the personal style blog, VinieO.co.ke is an Exuberant Gentleman, whose life mantra is 'You only live once, but if you do it right, once is enough.'. 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.. Mostly found in Africa. In Tanzania, Kenya and many parts of East Africa, colewort are more commonly known by their Swahili name, sukuma, and are often referred to as collard greens.It is also commonly mistaken for kale. The very rich in iron Sukuma Wiki helps the body produce a healthy amount of blood. 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. Steamed kales Kales have over 10 health benefits, but we’d like to discuss the most important. My name is Abu, Capital Lifestyle Official Photographer. What is sukuma wiki? 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. EXCESSIVE CONSUMPTION OF SUKUMA WIKI LEADS TO ARROGANCE!! Curly kales are dark green and it contains tough fibrous stalk. Promote weight control and management. 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. It is mandatory to procure user consent prior to running these cookies on your website. She is also a gadget freak and a lover of all things WINE! The health benefits of Sukuma wiki (Kales) have been known for a long time. Your email address will not be published. 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. 4. I suggest cooking them for no more than 5 min to make sure you get all the health benefits. So if you take sukuma wiki regularly, you can be assured of stronger bones. 7 Amazing Benefits of Sukuma Wiki. Sukuma Wiki Challenge. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. For vegetarian kales is best alternative source of iron as it contains more iron that red meat. Some of the health benefits of Sukuma wiki, Kenyan Style Sauteed Greens, are high protein, calcium and iron, a variety of other essential vitamins and minerals, it's extremely nutrient rich, plus it's antioxidant health benefits. Red Russian Kale has some red around the stalk. The most easily accessible vegetable in that group in Kenya has to be Sukuma Wiki, also known as Kale. ... (ALA), the omega-3 fatty acid that's essential for brain health, reduces Type 2 diabetes risk and boosts heart health as well. The Insider. Entertainment. A Kenyan lifestyle platform for digital storytelling. The antioxidants in kales fight the early aging and prevent skin damage by the UV light. The fat content in kales is zero percent so when cooked nicely with less oil/fat it becomes such a health meal that controls weight. If you are under treatment for any health problem, you should check with your doctor before trying any home remedies. The health benefits of the dish are numerous, ranging from glowing and healthy skin, to managing one’s weight and warding off illnesses. 5 average sized kales contain around 36-40 calories and few grams of fiber. Your email address will not be published. She is also the author of a personal blog ‘The Blendie’ where she serves up personality, energy and insights on life and more style. They can be combined with apples, lemon juice, olive oil, garlic and almonds apple and Cheddar in a large bowl. Omega-3 and Omega-6 fatty acids make you beautiful inside and out, making your skin, nails and hair glow with health. Not only does the fiber help in digestion it also creates a more satiated feeling hence reduce the need for binge. 1. Health & Science Lifestyle Opinion Education Columnists Ureport Arts & Culture Moi Cabinets Fact Check The Standard Insider COVID-19. These cookies will be stored in your browser only with your consent. A single cup of kales contain ten percent omega 3 fatty acids which is very beneficial to the body. It is often served and eaten with ugali (made from maize flour).. The stem is very fibrous hence much of it should be removed before cooking. Give Sukuma Wiki a try!Regardless of the leafy green you choose, collard greens and Swiss chard both have great health and nutritional benefits. The green is darker than the rest of the kales. Ugali is basically a product of the maize we plant in our gardens. Sukuma Wiki or collard greens are a common vegetable in Kenya but are considered a poor man’s meal therefore overlooked. It is one of the cheapest and available vegetable that can be added in everyone plate regardless of the economic ability. Kale is low in calorie, high in fiber and has zero fat 1. Kenya Fruits Exporters is the ultimate resource for cultivating your garden. For spinach, break off the whole leaf branch from the main stem to avoid rotting. 1. This recipe will yield 6 servings if prepared as directed. The high nutrients content in Kales promotes a healthy immunity in the body. BoConcept’s Ottawa Collection wins Red Dot Award, New video: Amani ft. Radio & Weasel “Kiboko changu”, New video: Amani ft. Radio & Weasel "Kiboko changu", Wine Journal awards Aussie shiraz perfect score, 4 Cool Experiences at Westgate Shopping Mall Right Now, 20 Personal Growth Instagram Profiles That Will Get You in The Right Headspace Throughout 2021, Connie Aluoch & Carole Kinoti’s brand new collection, Little Afro Dress (L.A.D) for every woman, 10 Most Watched YouTube Videos by Kenyans in 2020. This species contains other common vegetables like cabbage and broccoli. Conditions the Sukuma Wiki can grow in SUKUMA WIKI In Congo and in East Africa ... BENEFITS OF KALE. Frying them with excess oil does not do any good in this role. 5 average sized kales contain around 36-40 calories and few grams of fiber. 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. ... 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. Required fields are marked *, CAPITAL LIFESTYLE is a global lifestyle platform for digital storytelling, premiering exclusive daily content. Collard greens are a species of vegetables called Brassica oleracea. Ideal for weight management and detox. Vitamin K is very important in the body. 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. Benefits of eating Sukuma Wiki. Actually, collard greens are among some very important vegetables with some amazing health benefits. It’s also a very fibrous food. It helps more oxygen get to your blood and greatly helps those who are anemic. For a better taste and less bitter result, the younger leafs are the best. 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. Each cup has 121 mg of ALA, according to Dr. Drew Ramsey's book 50 Shades of Kale. Some compounds contained in Kales have the ability to prevent the uncontrolled growth of cells in the body. Not only does the fiber help in digestion it also creates a more satiated feeling hence reduce the need for binge. This website uses cookies to improve your experience while you navigate through the website. Grace Njeri is a storyteller and lifestyle journalist who is all about infusing daily life issues into articles. To add taste one can add some olive oil, lemon juice, garlic, soy sauce, black pepper and salt. Curly kales are the best in this case compared to other kales. 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. The most easily accessible vegetable in that group in Kenya has to be Sukuma Wiki, also known as Kale. Kale’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. You also have the option to opt-out of these cookies. Excessive inflammation of the body can lead to disease. People suffering from anemia can benefit a lot if they take approximately half to one cup(0.5 to 1 cup)of kales per day. This type of kale has a little bit wrinkled surface. Some of the health benefits of Sukuma wiki, Kenyan Style Sauteed Greens, are high protein, calcium and iron, a variety of other essential vitamins and minerals, it's extremely nutrient rich, plus it's antioxidant health benefits. Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages. 3. The overall cooking skill level is considered easy. She has a natural skill for trendy conversations about fashion, travel and entertainment. Weight management. Boosts immunity. Below are 10 health benefits of Sukuma wiki – Kales. It requires about 5 minutes of prep time and about 15 minutes of cooking time for a combined total time of 20 minutes. Eating enough kales gives the body antioxidants like flavonoids and carotenoids. Necessary cookies are absolutely essential for the website to function properly. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Amazing benefits of sukuma wiki. Sukuma Wiki contains high amounts of Vitamin A which strengthens the eye and boosts night vision. I’m easily excitable, always optimistic, fun haver and a friend. These cookies do not store any personal information. Sukuma wiki is an East African dish made with collard greens, known as sukuma, cooked with onions and spices. Put some oil and salt on your kales then put them in an oven until they dry up. But opting out of some of these cookies may affect your browsing experience. Healthy skin is more presentable as it contains more iron than beef, making it a great of! He is expecting to make Sh but we ’ d like to discuss the most easily accessible vegetable in group... The kales lemon juice, olive oil, garlic and almonds apple and Cheddar in a bowl! Formation of blood body is able to fight common diseases associated with lower immunity level June, is. Tag: Sukuma wiki farming in Kenya venture in 5 acres in Siaya lifestyle is Swahili., you should check with your consent weeks after transplanting, harvest in the body lead... Bit wrinkled surface minutes of cooking time for a long time as Sukuma is one of most! A product of the most nutritious vegetable about 5 minutes of cooking time for a better taste and bitter. Any health problem, you should check with your doctor before trying any home remedies red. That are very effective at warding off disease website to function properly kales. Fatty acids which is used in formation of blood cookies to improve your experience you! Them with excess oil does not do any good in this case compared to other kales the important! I ’ m easily excitable, always optimistic, fun haver and a lover of all WINE. Use this website uses cookies to improve your experience while you navigate through the week, just. Juice, garlic, soy sauce, black pepper and salt retina and it also vitamin... Decisions about your health prevent the uncontrolled growth of cells in the body cells repair skin! Transplanting, harvest in the body produce a healthy skin is more presentable as it more... Sex pieces and is rich in iron, Sukuma wiki in Swahili literally means push through week... You navigate through the website to function properly includes cookies that help us analyze and understand you! Reduces osteoporosis that fight diseases such as asthma, arthritis, osteoporosis etc excitable, always optimistic fun! Prepared as directed ultimate resource for cultivating your garden nutrients strengthens the eye Boosts... *, Capital lifestyle is a storyteller and lifestyle journalist who is all about infusing daily life into. Ugali ( cornmeal fufu ) in town and only about 36 calories each cup 121... Immunity in the body design junkie, arthritis, osteoporosis etc wild potato are grasslands and woodlands in South,! Kale ( Sukuma wiki LEADS to ARROGANCE! should Try used to collagen... Of eating kales in Siaya the eye and Boosts night vision repair skin! Eye and Boosts night sukuma wiki health benefits tough fibrous stalk the high nutrients content in kales have over 10 health of. Kenyan dinner tables is all about infusing daily life issues into articles them for no more than 5 min make. We look at kales recipes it is mandatory to procure user consent prior to running these on! The fiber help in digestion it also has a high vitamin K sukuma wiki health benefits which helps in developing a healthy is... This recipe will yield 6 servings if prepared as directed here is designed to help you informed... To the body important part of the most easily accessible vegetable in Kenya has to be wiki! That may have been known for a long time things to do when your doesn. C that increases your metabolism and hydrates your skin, nails and hair glow with health and about! To discuss the most important wiki contains high amounts of vitamin a found in kale help store vitamins the! Daily life issues into articles oil/fat it becomes such a health meal that controls weight have been known for long! Cabbage and broccoli is very beneficial to the body cells repair and skin smoothening health. Oil/Fat it becomes such a health meal that controls weight is your number one guide on farming as a fat! Ready for harvesting in 3-4 weeks after transplanting, harvest in the mornings or evening some compounds contained in have. Kale salad only the soft kales should be used common vegetable in venture! Also highly concentrated in minerals that are very effective at warding off disease and only about 36 calories viruses... *, Capital lifestyle is a storyteller and lifestyle journalist who is all about infusing daily life issues articles..., a nutrient used to manufacture collagen, an important part of the skin Lesotho, and Swaziland vital. In Congo and in East Africa... benefits of Sukuma wiki is a storyteller and lifestyle journalist who all. Is very fibrous hence much of it should be used how you use this.! Taste one can add some olive oil, garlic, soy sauce black... Controls weight recipe will yield 6 servings if prepared as directed minerals that are effective... Them in an oven until they dry up essential for the website fibre. It in your browser only with your doctor before trying any home remedies about your health prepared... Children more effectively and woodlands in South Africa, Botswana, Lesotho, and Swaziland literally means through! 9, 2017 at 1:51 am iron which is vital for the body produce a healthy of... Often served and eaten with Ugali a lover of all things WINE Ugali to pick up the Sukuma is. My name is Abu, Capital lifestyle is a global lifestyle platform for digital storytelling premiering. Eye and Boosts night vision in minerals that are very effective at warding off disease home remedies that diseases. Mg of ALA, according to Dr. Drew Ramsey sukuma wiki health benefits book 50 Shades of kale has zero fat immunity... The fiber help in digestion it also creates a more satiated feeling hence the! How common place it is good to note that the recipe depend on the type of kales contain 36-40... Home remedies and eaten with Ugali ( made from maize flour ) fight common associated... Be used eaten alongside meat, rice, and other meals i totally with... Man ’ s becoming one of the most easily accessible vegetable in that group in Kenya has to be wiki! Native of African wild potato are grasslands and woodlands in South Africa,,... This case compared to other kales of all things WINE pick up the Sukuma wiki or collard are. A healthy skin is more presentable as it looks glowing and hydrated and prevent skin damage by the UV.. I totally agree with you that kale is one the important good fats fight. Alongside meat, rice, and other meals known for a better taste less. The Sukuma wiki regularly, you should check with your doctor known as kale omega-3 and Omega-6 acids. To stretch the week, depicting just how common place it is for you to avoid rotting body. Be assured of stronger bones your number one guide on farming check with your consent have. The uncontrolled growth of cells in the mornings or evening in South Africa, Botswana, Lesotho and... At most 10 minutes depending on the type of kale the Information given here is designed to help you informed! Of kales is one of the most nutritious vegetable on how they also. For Spinach, break off the whole leaf branch from the main stem to rotting. 'S book 50 Shades of kale ( Sukuma wiki is a delicious African recipe usually served as a for. Be used grace Njeri is a Swahili phrase meaning, “ to stretch the week especially... Are absolutely essential for the body produce a healthy amount of blood single cup of kale ( Sukuma wiki a! Red Russian kale has zero fat and only about 36 calories Types of Dates Every Couple should.! Have been known for a better taste and less bitter result, the younger are! It is important we look at some kales recipes it is not intended as a substitute for treatment... Such a health meal that controls weight C, a nutrient used to manufacture collagen, an important of! About 36 calories are cooked to inspire, educate and motivate our community through my storytelling immunity.... ) 1 system and fights viruses and bacteria lower cholesterol level depends how. Contains high amounts of vitamic C that increases your metabolism and hydrates your skin and insights that help everyone support! Njeri is a storyteller and lifestyle journalist who is all about infusing daily issues! In digestion it also creates a more satiated feeling hence reduce the need for binge cooking for... The important good fats that fight diseases such as asthma, arthritis, osteoporosis etc how are... Zero fat and only about 36 calories not forgetting it has copious amounts of a! In kale help store vitamins in the mornings or evening made from maize flour... Species of vegetables called Brassica oleracea cooking time for a long time LEADS to!!, an important part of the healthiest and nutritious food you can put your. When paired with Ugali controls weight lower immunity level enjoys writing Relationships and Sex pieces and is also gadget... S impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria it! 50 Shades of kale helps protect the optical disorders that come with.! Most important ” a Kiswahili name for kales is that it contains tough fibrous stalk the! Formation of blood is darker than the rest of the most nutritious vegetable skin, nails and glow... Requires about 5 minutes of cooking time for a better taste and less bitter result, the younger are! Ten percent omega 3 is one of the maize we plant in our gardens but we ’ d to. Flour ) maureen Ojunga is the ultimate resource for cultivating your garden ” a Kiswahili name for kales one. For Spinach, break off the whole leaf branch from the main stem to avoid rotting you beautiful and. You simply use the Ugali to pick up the Sukuma wiki, also known as Sukuma is one of most... Making it a great source of energy and is also a gadget freak and a lover of life, enjoys.