11 Health Benefits of Kale
Kale is one of the healthiest and nutrition-dense plant foods.
It is also super healthy greens like leaf cabbage.
They are loaded with beneficial compounds and other medicinal properties.
Here are 12 health benefits of kale.
1.kale Is The Most Nutrient Food
It is a very well known vegetable and a member of the cabbage family. And kale has great health benefits.
The curly kale is the most common kale, which has green curly leaves and a hard fibrous stem.
A single cup chopped raw kale about 67 grams contains:
- Vitamin A: 206%
- Vitamin K: 684%
- Vitamin C: 134%
- Vitamin B6: 9%
- Manganese: 26%
- Copper: 10%
- Potassium: 9%
- Calcium: 9%
It also contains 3% or more of the DV for vitamin B1, vitamin B2 iron, and phosphorus.
Kale contains 33% calories, 6grams of carbs and 4% protein.
a small amount of fat, but a large amount of omega 3 fatty acid which is called alpha-linolenic acid.
Kale is a great source of nutrients and low in calories, that’s makes it one of the most nutritious foods.
2. Great Source Of Vitamin C
Vitamin C plays many important roles in our body. Vitamin C is a water soluble antioxidant that serves many vital functions in the body’s cells.
It is also necessary for the synthesis of collagen, the most abundant structural protein in the body.
They’re also helpful to protect cells and keep them healthy.
And the kale is the world’s best source of vitamin C. Fun fact is raw kale contains more vitamin C than a whole orange.
Kale is high in vitamin C, an antioxidant that plays many important roles in the body. A single cup of raw kale actually contains more vitamin c than an orange.
3. It Has Powerful Antioxidant Like Quercetin and Kaempferol
It is the same as other leafy greens, but kale is very high in antioxidants.
Rich in Antioxidant that helps counteract oxidative damage by free radicals in the body.
It includes beta carotene and vitamin c, as well as various flavonoids and Polyphenols.
Oxidative harm is believed to be among the leading drivers of aging and lots of diseases, with cancer. But several substances that happen to be antioxidants even have alternative necessary functions.
This includes the flavonoids quercetin and kaempferol, that area unit found in comparatively giant amounts in kale.
These substances are studied completely and take a look at tubes and animals. They have powerful heart-protective, blood pressure-lowering, medication, anti-viral, antidepressant and anti-cancer effects.
4. Good For Eyes
One of the foremost common consequences of aging is that visual modality gets worse.
Fortunately, there are many nutrients within the diet which will facilitate forestall this from happening.
Two of the most ones are lutein and zeaxanthin, carotenoid, antioxidant antioxidants that are found in massive amounts in kale and a few different foods.
Many studies have shown that individuals who eat enough lutein and zeaxanthin have a way lower risk of degeneration and cataracts, two common eye disorders.
5. Fight against cancer
Cancer could be a terrible sickness characterized by the uncontrolled growth of cells.
Kale is really loaded with compounds that are measure believed to Protective effect against cancer.
One of these is sulforaphane, a substance that has been shown to assist fight the formation of cancer at the molecular level.
It contains an indole-3-carbinol, another substance that’s believed to help stop cancer.
Studies have shown that cruciferous vegetables could considerably lower the risk of many cancers, although the proof in humans is mixed.
6. Good For Who Suffer From Diabetes
The American Diabetes Association(ADA) recommends overwhelming foods that are wealthy in vitamins, minerals, fiber, and antioxidants. There’s proof that a number of these could provide protection against diabetes.
People who consume the best amounts of dietary fiber seem to own a lower risk of developing type two diabetes. overwhelming dietary fiber may also lower blood sugar levels, the authors note.
High sugar levels will trigger the production of free radicals. They note that antioxidants, like omega-3 fatty acid or alpha-linolenic acid (ALA), will facilitate cut back complications that will occur with Diabetes.
7. Prevention of Heart Disease
American Heart Association says who increases the intake of potassium while reducing the consumption of salt or sodium.
That helps to reduce the risk of high blood pressure and cardiovascular disease.
Fiber can also help to lower the risk of cholesterol and low density lipoprotein (LDL) which is known as a “bad” Cholesterol.
According to the researchers they found a link between intake of fiber and LDL level and blood pressure.
8. Good For Bone Health
According to researchers calcium and phosphorus are important for maintaining a healthy bone.
But, researchers recommend that a high intake of vitamin k may help reduce the risk of bone fractures.
A cup of raw kale provides a great amount of daily need for vitamin k.
9. Good For Skin And Hair
Green leafy vegetables are a good source of beta-carotene and carotenoid that help the body convert into vitamin A as it needed it.
Beta carotene and vitamin A are important for our growth and maintenance of all body tissue with skin and hair.
Kale is a great source of vitamin A and vitamin C. Vitamin c to builds and maintain collagen, that helps to structure good hair, skin and bones.
This vegetable is high in fiber and water, both are easy to digest and promote regularity in a healthy digestive system.
11. Helps To Lose Weight
It has many properties that makes it a weight loss friendly food.
Because it is very low in calories but provides a great amount of nutrition for feeling full.
According to study low calorie and high in water kale has a low energy density. Eating plenty of food with a low energy aid to weight loss.
Best Way To Eat Kale For Nutrients
How to cook kale
Try one of this method and eating kale has great health benefits.
Olive oil with a little bit of onion and garlic and veggies you need to add and cook it up for a minute. Add kale and spinach leaves so it won’t wilt as quickly in the pan.
Kale caesar salad
You can eat kale raw as a salad. You can wipe up a homemade mustard based dressing that has all the thickness of caesar but fewer calories.
Bake kale in the oven with just a little olive oil and lightly salted leaves, or you can even deep fry it, or coated it with cheese.