Introduction to Plant-Based Foods
Plant-based foods come from plants and are a great source of nutrients that provide numerous benefits to the human body. Plant-based foods are rich in vitamins, minerals, fiber, and antioxidants that promote overall health and reduce the risk of chronic diseases.
Health Benefits of Kohlrabi Greens
Kohlrabi greens are a nutrient-dense leafy green that has numerous health benefits. A 100-gram serving of kohlrabi greens provides 4.3 grams of protein, 4.9 grams of fiber, and less than 1 gram of fat. Kohlrabi greens are an excellent source of vitamins A, C, and K, folate, and calcium.
One of the main health benefits of kohlrabi greens is their ability to reduce inflammation in the body. The high levels of antioxidants, such as quercetin, kaempferol, and isorhamnetin, help to reduce oxidative stress and inflammation in the body.
Additionally, kohlrabi greens contain glucosinolates, which have been shown to have anti-cancer properties. Studies have shown that regular consumption of glucosinolates can help reduce the risk of certain cancers, such as lung, colon, and breast cancer.
Nutritional Information and Value of Kohlrabi Greens
A 100-gram serving of kohlrabi greens contains:
- Calories: 27
- Protein: 4.3 grams
- Fat: less than 1 gram
- Carbohydrates: 4.5 grams
- Fiber: 4.9 grams
- Vitamin A: 7044 IU
- Vitamin C: 62.6 mg
- Vitamin K: 177 mcg
- Folate: 40 mcg
- Calcium: 150 mg
Ways to Incorporate Kohlrabi Greens into Your Diet
Kohlrabi greens can be consumed in many ways. They can be added to salads, sautéed with other vegetables, blended into smoothies, or used in soups. Kohlrabi greens have a slightly peppery taste, making them a great addition to any dish.
Potential Risks or Allergies Associated with Kohlrabi Greens
It is rare to have an allergy to kohlrabi greens, but some people may experience digestive issues after consumption. The high fiber content in kohlrabi greens may cause bloating or gas.
Conclusion on the Importance of a Balanced Plant-Based Diet
Incorporating more plant-based foods into your diet can have numerous health benefits. A balanced plant-based diet can reduce the risk of chronic diseases and improve overall health. Kohlrabi greens are just one example of a nutrient-dense plant-based food that can provide many health benefits. It is important to get a variety of plant-based foods to ensure that you are getting a wide range of nutrients.
Reference
- Hwang, J. T., Park, I. J., Shin, D. H., Lee, Y. K., & Kim, S. H. (2013). Anti-inflammatory and anticancer effects of bioactive compounds from kohlrabi (Brassica oleracea L. gongylodes). Journal of medicinal food, 16(9), 858-863.
- Verkerk, R., & Dekker, M. (2004). Glucosinolates and myrosinase activity in red cabbage (Brassica oleracea L. var. Capitata f. rubra DC.) after various microwave treatments. Journal of agricultural and food chemistry, 52(21), 6413-6420.
