Just stir-fried with a little garlic và healthy oil, and kai-lan (gai lan) simply satisfies the taste buds. But beyond its taste, this popular vegetable is also packed full of nutrients.
*

Dietitian Jodie Yeo from Sengkang Community Hospital (SKCH), under SingHealth Community Hospitals (SCH), a thành viên of the SingHealth group, shares the benefits of this commonly eaten vegetable.

Bạn đang xem: Kai

Kai-Lan or sợi lan is the Cantonese name for Chinese broccoli or Chinese kale. Affordable, easy lớn prepare và available all year round, this vegetable is popular and commonly found.

Health benefits of kai-lan

1. Rich in antioxidants

Kai-lan lượt thích many vegetables are nutrient dense and contains a variety of healthy nutrients including vitamin A and C. These nutrients act as antioxidants that can protect your body against oxidative damage, may help khổng lồ boost the immune system và reduce risk for certain cancers. Vitamin A can also help to maintain good eyesight.

Cooking kai-lan with healthy oils (such as canola oil, olive oil, peanut oil) can help in the absorption of fat-soluble vi-ta-min A. However, avoid over cooking kai-lan, which may reduce the availability of vi-ta-min C & overall nutritional quality.

2. Source of folate

Green leafy vegetables, including kai-lan, are a source of folate needed for the body toàn thân to size red blood cells and for those pregnant, prevent neural tube defects during fetal development.

3. High in fibre

The high fibre content of kai-lan can prevent constipation và promote good bowel health. Fibre in kai-lan can also fill you up faster và reduce your urge to eat more or snack between meals.

4. Source of potassium

Potassium in fruits & vegetables, including kai-lan, may reduce one’s risk of high blood pressure. Potassium, together with vi-ta-min K, magnesium và calcium found in kai-lan, can promote healthy bones.

Remember to also include whole grains, lean proteins and other colourful fruits & vegetables as part of a healthy balanced diet.

Xem thêm: Hà Nội Chốt Phương Án Thi Vào Lớp 10 Năm 2021, Tuyển Sinh Lớp 10 Tp Hcm Năm 2021

 

RECIPE BONUS: Ever had iced kai-lan with wasabi và soy sauce from Peony Jade? Get the exclusive recipe by hitting the link.

Also, check out our interview with Chef Ricky Liew of Peony Jade!


Nutritional analysis of kai-lan

A 100g serving of cooked kai-lan (3/4 mug) has:

​Energy

22 calories

​Dietary Fibre

​2.5g

​Vitamin A

​82μg

​Vitamin C

​28mg

​Folate

​99μg

​Potassium

​261mg

​Vitamin K

​85μg

​Magnesium

​18mg

​Calcium

​100mg

Ref: L20

Check out our other food & nutrition articles:

Health Benefits of Spinach

Health Benefits of Pumpkin

Dried Fruits: Nutritional Benefits

" class="hxc-anchor" href="https://www.plovdent.com/food-nutrition/food-tips/tea-is-it-healthier-than-coffee" target="_blank">Tea, Is It Healthier Than Coffee?