Many people put kale in their salad believing they are doing something good for their health. The problem is that if you eat it without a fatty dressing, your body absorbs little or none of the carotenoids and vitamins contained in the leaves. The study referred to says it clearly: lutein, vitamin C and β-carotene are there, but they remain trapped in plant tissues and pass almost unscathed along the digestive tract.
Because cooking and boiling don’t solve it
Kale has a looser texture than carrots and tomatoes. Even if you cook it, it doesn’t behave the same way: it breaks down quickly, but not enough to make the nutrients available. So it’s not enough to blanch it, blend it or cook it in water.
The decisive role of oil and emulsions
If you make it, consider this: A simple salad with extra virgin olive oil provides more benefit than a bowl of boiled kale seasoned only with lemon. The same goes for soups. If you make a kale soup and don’t include even a small amount of fat, you risk having an apparently “healthy” dish. Even a walnut cream or a hint of avocado can make the difference. There is no need to add too much, as long as the fat is present and well blended.
Practical tips for cooking kale
In the kitchen, some consolidated gestures already work well. Cooking cabbage along with a light sauté, adding an oil-based sauce during cooking, or seasoning it to the finished dish offers similar results. The study verified that the emulsion remains effective even with heat, so you don’t necessarily have to add the seasoning only at the end. A concrete example: sautéed kale with a drizzle of oil and a few oily seeds supports the absorption of carotenoids better than a boiled and lightly seasoned dish.
It’s also a good idea to combine it with ingredients that naturally contain good fats. Think of a main dish with kale, chickpeas and a spoonful of hummus, or a pasta with chopped kale and a light pesto. This way you activate the nutrients without distorting the recipe.
Eating healthy means activating food
The message that emerges is simple: if you choose kale for its properties, make sure the dish allows it to express them. You don’t need elaborate preparation, just build the pairing intelligently. Scientists are working to perfect condiments capable of releasing even more nutrients, but in the meantime, just use what you already have in your pantry in the right way.
Eating well doesn’t just mean choosing the right food, but giving it the chance to act. Otherwise, even the best of superfoods risks making a scene and little else.
Source: Science Direct
