These cookies will be stored in your browser only with your consent. The body is able to fight common diseases associated with lower immunity level. You also have the option to opt-out of these cookies. 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. We also use third-party cookies that help us analyze and understand how you use this website. Frying them with excess oil does not do any good in this role. I hope to inspire, educate and motivate our community through my storytelling! Curly kales are dark green and it contains tough fibrous stalk. Not forgetting it has copious amounts of vitamic C that increases your metabolism and hydrates your skin. Conditions the Sukuma Wiki can grow in The darker the leafy greens, the healthier it is for you! Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. For a better taste and less bitter result, the younger leafs are the best. 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. Excessive inflammation of the body can lead to disease. Ideal for weight management and detox. They can be combined with apples, lemon juice, olive oil, garlic and almonds apple and Cheddar in a large bowl. 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. It is also good roughage which aids digestion. Omega-3 and Omega-6 fatty acids make you beautiful inside and out, making your skin, nails and hair glow with health. It grows in cool climate with good hydration. Ideal for weight management and detox. Red Russian Kale has some red around the stalk. 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. 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. Your sukuma wiki/spinach should be ready for harvesting in 3-4 weeks after transplanting, harvest in the mornings or evening. The work we do generates discoveries and insights that help everyone to support the health of children more effectively. 5 average sized kales contain around 36-40 calories and few grams of fiber. Kale is jam-packed with sulfur and fiber. She has a natural skill for trendy conversations about fashion, travel and entertainment. Tag: sukuma wiki health benefits. We'll assume you're ok with this, but you can opt-out if you wish. trendinginkenya-December 5, 2015 0. Being rich in iron, sukuma wiki helps the body produce a healthy amount of blood. 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. Amazing Benefits of kale (Sukuma Wiki) 1. Put some oil and salt on your kales then put them in an oven until they dry up. Not only does the fiber help in digestion it also creates a more satiated feeling hence reduce the need for binge. A Kenyan lifestyle platform for digital storytelling. Kales have over 10 health benefits, but we’d like to discuss the most important. 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. She is also the author of a personal blog ‘The Blendie’ where she serves up personality, energy and insights on life and more style. 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. The health benefits of Sukuma wiki (Kales) have been known for a long time. 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. This type of kale has a little bit wrinkled surface. Actually, collard greens are among some very important vegetables with some amazing health benefits. A healthy skin is more presentable as it looks glowing and hydrated. The green is darker than the rest of the kales. ... (ALA), the omega-3 fatty acid that's essential for brain health, reduces Type 2 diabetes risk and boosts heart health as well. 1. I suggest cooking them for no more than 5 min to make sure you get all the health benefits. 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. 1. So if you take sukuma wiki regularly, you can be assured of stronger bones. I’m easily excitable, always optimistic, fun haver and a friend. 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. Collard greens are a species of vegetables called Brassica oleracea. 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. 1. Promote weight control and management. 2. Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. Sukuma wiki is a very rustic African dish, enjoyed in many parts of East African countries like Kenya, Tanzania- just to name a few. The most easily accessible vegetable in that group in Kenya has to be Sukuma Wiki, also known as Kale. Some compounds contained in Kales have the ability to prevent the uncontrolled growth of cells in the body. 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 a Swahili phrase meaning, “to stretch the week” especially when paired Ugali (cornmeal fufu). RECENT RESEARCH SAYS. I tell stories through photographs and films. Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages. Your email address will not be published. Entertainment. Steamed kales 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. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. This website uses cookies to improve your experience. 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. A Kenyan lifestyle platform for digital storytelling. Besides being a lover of life, she enjoys writing Relationships and Sex pieces and is also an Interior design junkie. Kales, popularly known as Sukuma is one of the most popular vegetables eaten alongside meat, rice, and other meals. All green leafy vegetables are amazingly healthy. 'Sukuma wiki' has iron, a mineral responsible for blood formation and oxygen holding hence boosts the immune system by fighting viruses and bacteria. Each cup has 121 mg of ALA, according to Dr. Drew Ramsey's book 50 Shades of Kale. Required fields are marked *, CAPITAL LIFESTYLE is a global lifestyle platform for digital storytelling, premiering exclusive daily content. Consumption of kales can aid protection against some type cancers. 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. 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. The native of African wild potato are grasslands and woodlands in South Africa, Botswana, Lesotho, and Swaziland. Weight management. A single cup of kales contain ten percent omega 3 fatty acids which is very beneficial to the body. Kale chips health tips. Below are 10 health benefits of Sukuma wiki – Kales. Another health benefit of kales is that it contains iron which is used in formation of blood. Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. Sukuma Wiki contains high amounts of Vitamin A which strengthens the eye and boosts night vision. 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.'. They are also highly concentrated in minerals that are very effective at warding off disease. For vegetarian kales is best alternative source of iron as it contains more iron that red meat. 1. Detox removes body impurities hence maintaining a healthy your liver. To make a good kale salad only the soft kales should be used. Kale salads Did you know a cup of kale has zero fat and only about 36 calories? The very rich in iron sukuma wiki health benefits Sukuma wiki farming in Kenya has to be Sukuma wiki, known. 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