The letters of the alphabet do not slack when it comes to delivering fruits and veggies that can contribute richly to your diet. Today we look at what the letter K has to offer.
Fruits
Kaffir limes
The Kaffir lime is a citrus fruit that originates from the southeastern region of Asia and the southern part of China. Its botanical name is Citrus hystrix. It is characterized by a rough, bumpy exterior. The outer skin is green when unripe but turns yellow on ripening.
The leaves of this fruit give off a strong citrus aroma. The limes have the characteristic tartness that you expect to see in limes, however, with a stronger flavor.
A medium sized like yields:
- 20 calories
- 7 g of carbs
- 1.9 g of fiber
- 0.5 g of protein
- 22% of the recommended daily intake of vitamin C.
Uses
- The zest of the fruit is used to give flavor to brandies
- The whole fruit can be made into candies
- Essential oil from the fruit can be used in perfumes and cosmetics.
Health benefits
- Improved oral health: The leaves could be rubbed directly on the gums to kill bacteria there. In addition, the essential oils from the limes are also added to toothpastes and mouth cleansing products to facilitate better oral hygiene.
- Good for the digestive system: The substances contained in Kaffir lime can help clear up your gut and aid the digestion of food. Taking a decoction made up of Kaffir limes can help with constipation. In addition, there is evidence that Kaffir limes can prevent some gastrointestinal problems such as ulcers, hemorrhoids and colorectal cancer.
- Rich in antioxidants: Kaffir likes are rich in antioxidants. These antioxidants can neutralize free radicals that can cause cell mutation and, in turn, cancer. These antioxidants also help slow the breakdown of cells and, in turn, reduce the effects of aging. Kaffir limes can keep you looking younger.
Where to buy Kaffir limes
You can order Kaffir limes from Amazon. You can also purchase them at Walmart, Whole Foods Market, and Costco.
Kabosu
Kabosu is also a citrus fruit. It belongs to the family Rutaceae. It is an evergreen tree, and it most likely originated from Japan. It is quite popular in this Asian country as it is used to improve the taste of a lot of dishes.
It is a juicy fruit that is green when unripe but turns yellow when ripe. The juice from this fruit is most often used in place of vinegar.
It is a very rich fruit in terms of nutrients. 44 g of kabosu yields:
- 11 calorie s
- 3.74 g of carbs
- 0.18 g of protein
- 0.04 g of fiber
- 18.48 mg of vitamin C
Uses
- Kabosu is used in snacks and pastries.
- It is used in fish feed to prevent odor in the meat of fish.
- It is also used in wagashi, desserts and both non-alcoholic and alcoholic beverages.
Health benefits
- Rich in vitamin C: Kabosu fruit is rich in vitamin C. Vitamin C helps to strengthen the immune system while possessing anti-inflammatory properties. It is also an antioxidant that is useful for fighting free radicals that can cause cell mutations.
- Rich in folates: The kabosu fruit is rich in folates that help in embryonic and fetal development. Folates can help prevent the occurrence of birth defects in unborn children.
Where to buy kabosu fruit.
Kabosu fruit can be purchased in grocery stores around you. You can get them at Walmart, Trader Joe’s, and Costco.
Kaki persimmon
This fruit, with the botanical name of Diospyris kaki, is one of the oldest cultivated plants. It originates in China and goes by other names such as Chinese persimmon, Japanese persimmon, or Oriental persimmon.
It is an edible fruit that has a sweet taste with a slight tartness. It is soft and has a fibrous nature.
The unripe version of this fruit is filled with tannins that give it a slightly bitter taste. However, as it ripens, that taste progressively disappears, till it is no longer there.
100 g of Kaki persimmons yield:
- 70 calories
- 19 g of carbs
- 3.6 g of fiber
- 0.6 g of protein.
- 12% of the RDI of vitamin C
Uses
- The persimmon can be dried and eaten as a snack.
- This fruit can be used for making vinegar.
Health benefits
- Good for blood clotting: Kaki persimmons are rich in manganese and vitamin K. These two substances are crucial for the clotting of blood.
- Helps the heart: These persimmons are very rich in antioxidants that promote good heart health. They also have fiber that can reduce the deposit of cholesterol in blood vessels and the cardiovascular system.
Where to buy Kaki persimmons
Kaki persimmons can be found at Walmart, Whole Foods Market, Central Market, etc.
Kakadu plum
Kakadu plum belongs to the family of Combretaceae. This fruit is native to
Australia Its botanical name is Terminalia ferdinandiana. When unripe, it has a yellow green color, but turns pale and sometimes pinkish as it ripens. This fruit is popular as medicine in Aboriginal cultures, where it has been used to treat ringworms and some other skin ailments.
It is known for its very high concentrations of vitamin C. A 109 g of Kakadu plum yields:
- 59 Calories
- 0.8 grams of Protein
- 17.2 grams of carbs
- 7.1 grams of dietary fiber
- 3,230% of the Daily Value (DV) of Vitamin C
Uses:
- The plum can be used in jams and jellies.
- The fruit can be used to preserve the freshness of prawns.
- It is also used in sauces.
Health benefits
- Very very rich in vitamin C: Kakadu plums give the highest yield of vitamin C than any other fruit. As mentioned above, a 100 g serving of this fruit gives you over 3000 times your recommended daily intake of vitamin C? Vitamin C boosts your immune system, helps with iron absorption, and aids collagen synthesis.
- Rich in ellagic acid: Ellagic acid is a phytochemical that is a powerful antioxidant. It has lots of anti-inflammatory and anti-cancer properties. It helps to eliminate free radicals and oxidative species that can cause harm to your body cells.
Where to buy Kakadu plums.
Kakadu plums can be purchased at Walmart, Natural Grocers, and CVS, etc.
Kanzi Apple
Kanzi Apple is a hybrid or crossbreed between the Gala species and the Braeburn species. Kanzi is a name that means “hidden treasure” in Swahili. The actual name is Nicoter, while Kanzi is just a trademark.
It combines the best qualities of both the Gala and Braeburn species. It has the juiciness of the former and the tangy sweetness of the latter.
The apples are quite rich in nutrients. A medium sized Kanzi apple yields:
- 71 calories
- 15.7 g of carbs
- 2.4 g of fiber
- 0.5 g of protein
Uses
- Kanzi apples can be baked into pies and cakes.
- The apples can be juiced and also blended into smoothies.
Health benefits
- Lowers risk of stroke: Studies have shown that consuming apples can greatly reduce the risk of stroke in individuals. This was greatly linked to the amount of fiber found in Kanzi apples. High fiber content in meals contributes to a lower chance of developing heart disease or stroke.
- Helps your numerological health: Quercetin, an antioxidant can be found in Kanzi apples in good quantities. This antioxidant has a protective effect on your neurological system. It neutralizes those reactive species that can cause damage to your nerves and neurons. This prolongs longevity and helps prevent neurological degenerative diseases like Alzheimer’s.
- Anti-cancer properties: Kanxi apples are rich in other antioxidants that can lead to cancer. These antioxidants help to reduce the oxidative stress caused by free radicals. These free radicals can cause cell mutations and lead to cancer.
Where to buy Kanzi apples
Kanzi apples can be purchased at Frecon Farms, Chelan Fresh, and Kishman’s Fresh Market.
Kiwi fruit
The kiwifruit is a tropical fruit that is native to China. It belongs to the genus Actinidia. The skin of this fruit is quite edible and is rich in antioxidants. The flesh beneath is of a green or gold coloration. There are small edible black seeds arranged in rows within the flesh.
Kiwis are low-calorie but highly nutritious fruits. 100 grams of kiwi yields:
- 61 calories
- 0.5 g of Fat
- 15 g of carbs.
- 3 g of fiber.
- 1.1 g of protein.
- 154% of the daily value of Vitamin C
Uses
- These fruits can be processed into jams.
- Kiwis can be baked into crumbles and pies.
- They can be made into smoothies.
- Can also be used in fruit salads.
Health Benefits
- Kiwis are very rich in vitamin C: Vitamin C is an important antioxidant for our body as it neutralizes those free radicals that can cause damage to our cells. It is also involved in boosting our body’s immunity. This helps us fight diseases. In addition, vitamin C is important for the formation of collagen and neurotransmitters.
- Rich in antioxidants: Kiwis are very rich in carotenoids such as lutein, zeaxanthin, and beta-carotene. These carotenoids are also antioxidants that are good for our bodies. They can help to lower the risk of heart diseases and cancer.
- Rich in dietary fiber: Kiwis have a rich amount of both soluble and insoluble fiber that aids with digestion. Fiber, as is well known, protects against constipation. It aids in good bowel movement. It also acts as a good preventative measure against colon cancer.
- Good for the heart: Kiwis are high in antioxidants that lower the cholesterol level. This means that it can reduce the risk factors for stroke and heart diseases.
Where to buy kiwis.
Kiwis can be bought in grocery stores: Kiwi Food Market, Walmart Supermarket, MegaKiwi, etc.
Vegetables
Kabocha Squash
The Kabocha squash is also referred to as the Japanese pumpkin. It is a cultivar of the Cucurbita maxima species. The fruit has a dark green skin with a deep yellow flesh on the inside. It has a very sweet taste and can sometimes be used to substitute for sweet potatoes in dishes.
To top it all off, it is quite nutritious. An 85 g serving of Kabocha squash yields:
- 30 Calories
- 8.2 g of carbs
- 1.2 g of fiber
- 1782 mcg of beta carotene
- 9 mg of protein
Uses
- It can be incorporated into pies and puddings.
- It can be used to make pumpkin porridge
- It can be used to make salads.
Health benefits
- Kabocha squash is very rich in beta-carotene: beta-carotene is a pigment that is converted to vitamin A in the body. Vitamin A is a very important vitamin for promoting good eyesight, cell growth and repair.
- Aids weight loss: The low number of calories it contains, combined with the high fiber content, can help you lose weight. The fiber content gives you a feeling of satiety and keeps you from consuming more calories.
- Better bladder function: Studies have revealed that taking oil extracted from the squash’ seed can help improve urinary function in people with overactive bladders.
Where to buy Kabocha squash
Kabocha squash can be purchased at Whole Foods Market, Kroger, Walmart, etc.
Kai Lan
Kai lan is a green, leafy vegetable that is native to China. It goes by names such as Chinese broccoli and Chinese kale. It belongs to the Brassica oleracea species. It has blue-green flat leaves with a glossy outlook.
Kai lan is common in Chinese cuisine and forms a great part of their dishes.
The Kai lan is quite nutritious and a 100 g serving of Kai lan gives:
- 22 calories
- 2.5 g of fiber
- 28 mg of vitamin C
- 99 nanograms of folate
- 261 mg of potassium
Uses
- Can be used in stir-fries.
- Kai lan can be used in sauces and stews.
Health benefits
- Abundant in antioxidants: As is well known, antioxidants are substances that help to get rid of free radicals and oxidative species that can cause harm to your body cells. Kai lan is no newcomer, as it comes nutrient-rich and antioxidant-packed. It is rich in vitamins A and C. These two help boost the immune system. Vitamin A, in particular, is very good for promoting good eyesight.
- Rich in folates: Kai lan is rich in folates, which are also known as vitamin B9. Vitamin B9 is very important in the development of the fetus during pregnancy. It is also vital to the production of new red blood cells.
Where to buy Kai lan
You can buy Kai Lan at Walmart. You can also order it from Amazon.
Kale
Kale is a green, leafy vegetable that belongs to the same family as cabbage. It can have green or purple leaves, depending on the variety. It is a cultivar of the Brassica oleracea species and is considered a close relative of wild cabbage.
Kale is a very nutritious vegetable. It has a high ratio of nutrients to calories, giving it the label of “superfood.” A cup of fresh kale yields:
- 7.2 calories
- 0.9 g of carbs
- 0.8 g of fiber
- 49.6 mcg of vitamin A
- 52.3 mg of Calcium
- 29.2 mg of Vitamin C
Uses
- Kale can be sauteed or fried.
- It can be eaten raw.
- It can be steamed.
Health Benefits
- Lowers the risk of diabetes: Kale is very rich in antioxidants and fiber. Studies have shown that foods rich in these two substances are likely to reduce the risk of developing type 2 diabetes.
- Abundant in vitamin C: Kale has a rich amount of vitamin C. Research has shown that it has 4 times the amount of vitamin C that is found in spinach. This is good news, as vitamin C strengthens your immune system to fight against infections and diseases.
- Promotes heart health: Kale is a good source of potassium. Potassium helps to regulate blood pressure and maintain the heart’s rhythm. Consuming kale keeps your heart functioning in perfect condition, and it can help prevent the onset of conditions like strokes and heart attacks.
- Lowers the risk of cancer: Kale is rich in chlorophyll, which lowers the risk of cancer. Chlorophyll is a substance that helps detoxify your body of carcinogens and other cancer causing species. It binds to these radicals and helps eliminate them from your body. It also contains substances like sulforaphane which can lower the risk of cancer.
Where to buy Kale
Kale can be found in most grocery stores such as: Costco, Walmart, and Trader Joe’s.
Kelp
Kelp is a brown sea algae. They do well in shallow oceans and grow well in nutrient -rich water. They are part of the order Laminariales.
Kelp has a flat, leaf-like structure, and it finds itself a major component of Japanese cuisine. It provides a lot of nutrients that are essential to your diet. Kelp grows in the sea, and is very good at absorbing different minerals such as iodine and iron.
A one-ounce serving of kelp yields:
- 68 calories
- 11 g of carbs
- 5 g of protein
- 16% of the RDI of iron.
Uses
- Kelp produces a substance called sodium alginate that can be used as a thickener in foods such as ice cream.
- It is used in sushi rolls.
- You can make noodles out of kelp, which are also a healthy alternative to traditional noodles.
Health benefits
- Lowers risk of anemia: with the abundance of iron that kelp contains, it can greatly reduce the likelihood of you developing anemia. Iron is an important component of hemoglobin, a substance that helps transport oxygen to the various parts of your body.
- Lowers risk of diabetes: Kelp contains another mineral called vanadium. Studies have shown that vanadium is effective at lowering blood sugar. This will help people suffering from type 2 diabetes.
- Prevents hypothyroidism: Kelp is a rich source of iodine, which prevents hypothyroidism. Deficiency in iodine can lead to hypothyroidism, which is a condition where your thyroid cannot produce enough hormones needed by your body. However, you must be careful while consuming kelp, as excess iodine can also cause issues for you.
Where to buy kelp
You can buy kelp in the following locations: Omega Health Foods, Sprouts Farmers Market, and Atlantic Sea Farms, etc.
Kidney Beans
The kidney beans are just a kidney-shaped variety of the usual beans. Its botanical name is still Phaseolus vulgaris. It comes in both the red and white variants. Kidney beans are a rich source of protein.
100 g of boiled kidney beans gives:
- 127 calories
- 23 g of carbs
- 6 g of fiber
- 9 g of protein
- 12% of the recommended daily intake of iron.
Uses
- Kidney beans can be cooked and made into pottages.
- They can be used in stews and soups.
Health benefits
- Lowers cholesterol: Kidney beans are a rich source of plant protein. This means that they can replace meat and other protein sources that have high cholesterol. This low cholesterol content means that they can help the health of your heart and prevent issues such as strokes and other cardiovascular related health issues.
- Lowers risk of diabetes: Kidney beans rank low in the glycemic index. This is an index that shows how fast food can raise your blood sugar. Also, when combined with other sugar rich foods, it can slow the rate at which sugar is absorbed into your bloodstream.
- Aids weight loss: Kidney beans are rich in fiber. While on a weight loss program, fiber in food creates a feeling of satisfaction, and this helps you reduce your calorie intake.
Where to buy kidney beans
Kidney beans can be purchased in the following places. You can order them from Amazon. You can also buy them at Walmart or Costco.
Kohlrabi
Kohlrabi is a cultivar that belongs to the same family as cabbages, broccoli, kale, and Brussels sprouts. It is also called German turnip and has the characteristic light green color of cabbage.
Kohlrabis are nutrient dense and 100 g of this vegetable gives:
- 27 calories
- 6 g of carbs
- 3.6 g of dietary fiber
- 103% of the recommended daily intake of vitamin C
Uses
- Kohlrabi can be eaten raw and added to salads.
- It can be roasted and used in stir fries.
Health benefits
- Possesses anti-inflammatory properties: Kohlrabi is rich in substances that can reduce inflammation in tissues.
- Anti-cancer properties: Kohlrabi just like other vegetables in its family contain glucosinolates. These substances, studies have shown, are great antioxidants that have proven useful in neutralizing certain carcinogens and preventing cells from cell mutations.
Where to buy kohlrabi
Kohlrabis can be purchased in: Melissa’s Produce, Walmart, Amazon, etc.
Komatsuna
Komatsuna is a green leafy vegetable that is native to Japan and Taiwan. It is also called Japanese mustard spinach. It has a fresh, sweet taste and can be eaten raw or cooked.
Komatsuna is a very rich vegetable. 100 g of the komatsuna yields:
- 22 calories
- 3.9 g of carbs
- 2.8 g of fiber
- 2.2 g of protein
- 216% of the recommended daily intake of vitamin C.
Uses
- It can be used in stir-fries and salads.
- Komatsuna can be pickled.
- It can be used in sauces and soups.
Where to buy Komatsuna
Komatsunai can be purchased in: Suzuki Farms, Amazon, etc.