Sukuma: Healthiest things to eat!

May 11, 2011 –  Sukuma Wiki is one of the healthiest things to eat!  Sukuma Wiki, which means “to push the week” implies that the dish is used to stretch the meals in order to last for the week.

Made will leafy green vegetables, usually kale, the finely chopped leafs are sautéed with onions until tender. In other recipes, tomatoes and even chilli are added for extra flavours.

According to Methods of Healing, Kale, is one of their top ten healthiest vegetables.


(Isabelle Prondzynsk)



Kale is a leafy vegetable that has various benefits for the body!  It’s a miracle worker.  Like other vegetables, kale contains important vitamins, but what sets kale apart from the rest, is that it has more dietary value per calorie.

Kale has been known as a vegetable that has detox benefits that can improve your health, body function, and mind.  Detoxification is an important component to maintaining your health through natural means and removing toxins from your body.

Kale is highly nutritious and in one cup it amazingly contains 1,328% of the recommended dietary allowance (RDA) for vitamin K, 192% of the RDA for vitamin A, and 89% of the RDA for vitamin C. Kale is also a good source of iron and calcium, which builds strong bones.

Kale has more antioxidants than spinach, seven times more capitalfmnew-carotene than broccoli and ten times more letuein and zeaxanthin than broccoli.

Researchers have also discovered kale’s ability to reduce the risk of cancer and specifically, reducing ovarian cancer in women.

Nutritionists also note that consuming kale regularly will also keep your lungs healthy and even help you maintain a healthy weight (weight loss!).



Sukuma is nothing new for Kenyans: fresh kale is found everywhere, easily grown in home gardens, and Sukuma is a staple in Kenyan cuisine.  It’s easy for us to forget about the many health benefits of Sukuma and become bored of something that is readily available.

Next time you catch your eyes wandering from Sukuma Wiki on the menu, trust your gut instinct and order it.  You won’t regret it!


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