24 things to do when your husband doesn’t…, 16 Types OF Dates Every Couple Should Try. Your sukuma wiki/spinach should be ready for harvesting in 3-4 weeks after transplanting, harvest in the mornings or evening. The body is able to fight common diseases associated with lower immunity level. Frying them with excess oil does not do any good in this role. 1. Sukuma Wiki or collard greens are a common vegetable in Kenya but are considered a poor man’s meal therefore overlooked. We'll assume you're ok with this, but you can opt-out if you wish. The Vitamin A found in kale help store vitamins in the retina and helps protect the optical disorders that come with age. HEALTH BENEFITS. Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. 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. 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 ability of kales to lower cholesterol level depends on how they are cooked. The green is darker than the rest of the kales. You also have the option to opt-out of these cookies. It grows in cool climate with good hydration. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. Ideal for weight management and detox. Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. 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. This website uses cookies to improve your experience while you navigate through the website. 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. What is sukuma wiki? 2 thoughts on “ Health Benefits of Kale (Sukuma wiki) and Spinach ” Zipporah Momanyi March 9, 2017 at 1:51 am. 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. Required fields are marked *, CAPITAL LIFESTYLE is a global lifestyle platform for digital storytelling, premiering exclusive daily content. The reason is because it easy to prepare. The leaves are dark green and are usually bigger. The health benefits of Sukuma wiki (Kales) have been known for a long time. These cookies do not store any personal information. 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. Collard greens are a species of vegetables called Brassica oleracea. So if you take sukuma wiki regularly, you can be assured of stronger bones. 5 average sized kales contain around 36-40 calories and few grams of fiber. Conditions the Sukuma Wiki can grow in All green leafy vegetables are amazingly healthy. The work we do generates discoveries and insights that help everyone to support the health of children more effectively. Mostly found in Africa. A Kenyan lifestyle platform for digital storytelling. The high nutrients content in Kales promotes a healthy immunity in the body. Your email address will not be published. A Kenyan lifestyle platform for digital storytelling. The native of African wild potato are grasslands and woodlands in South Africa, Botswana, Lesotho, and Swaziland. They are low in fat and cholesterol and are a great source of … Weight management. 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. Get ready for a fast and delicious recipe full of nutrition and flavor. For spinach, break off the whole leaf branch from the main stem to avoid rotting. The darker the leafy greens, the healthier it is for you! It is one of the cheapest and available vegetable that can be added in everyone plate regardless of the economic ability. They can be combined with apples, lemon juice, olive oil, garlic and almonds apple and Cheddar in a large bowl. Amazing benefits of sukuma wiki. 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) … It’s also a very fibrous food. 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. Give Sukuma Wiki a try!Regardless of the leafy green you choose, collard greens and Swiss chard both have great health and nutritional benefits. Detox removes body impurities hence maintaining a healthy your liver. Kale chips health tips. Amazing Benefits of kale (Sukuma Wiki) 1. SUKUMA WIKI In Congo and in East Africa ... BENEFITS OF KALE. Curly kales are dark green and it contains tough fibrous stalk. Your email address will not be published. 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. Curly kales are the best in this case compared to other kales. in Health The Good Life Cafe on May 13th, … Excessive inflammation of the body can lead to disease. It is often served and eaten with ugali (made from maize flour).. The information given here is designed to help you make informed decisions about your health. Kenya Fruits Exporters is your number one guide on farming. 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. A single cup of kales contain ten percent omega 3 fatty acids which is very beneficial to the body. This category only includes cookies that ensures basic functionalities and security features of the website. I hope to inspire, educate and motivate our community through my storytelling! She is also the author of a personal blog ‘The Blendie’ where she serves up personality, energy and insights on life and more style. It is also good roughage which aids digestion. Entertainment. 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. Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages. I totally agree with you that kale is one of the healthiest and nutritious food you can put on your plate. By the end of June, he is expecting to make Sh. 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. 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. In order to enjoy the health benefits of kales it is important we look at some kales recipes or different ways of eating kales. I tell stories through photographs and films. Kale is low in calorie, high in fiber and has zero fat Sukuma wiki is an East African dish made with collard greens, known as sukuma, cooked with onions and spices. 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. Sports. Different kales can give varying recipes. Boosts immunity. 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 overall cooking skill level is considered easy. But opting out of some of these cookies may affect your browsing experience. Besides being a lover of life, she enjoys writing Relationships and Sex pieces and is also an Interior design junkie. Not forgetting it has copious amounts of vitamic C that increases your metabolism and hydrates your skin. Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. Promote weight control and management. The darker the leafy greens, the healthier it is for you! ... 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 is mandatory to procure user consent prior to running these cookies on your website. It also contains vitamin C which is vital for the body cells repair and skin smoothening. Put some oil and salt on your kales then put them in an oven until they dry up. © Copyright 2020 Capital Group LTD. All Rights Reserved. Kales have over 10 health benefits, but we’d like to discuss the most important. 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. Sukuma wiki is a very rustic African dish, enjoyed in many parts of East African countries like Kenya, Tanzania- just to name a few. We also use third-party cookies that help us analyze and understand how you use this website. This species contains other common vegetables like cabbage and broccoli. 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. This recipe will yield 6 servings if prepared as directed. Well it’s becoming one of the most common snack. Consumption of kales can aid protection against some type cancers. 7 Amazing Benefits of Sukuma Wiki. 1. 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. The health benefits of Sukuma wiki (Kales) have been known for a long time. It helps more oxygen get to your blood and greatly helps those who are anemic. 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. 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