Top 10 Benefits of Kale
More people are discovering and taking advantage of the health benefits of kale. Some of the best kale health benefits include detoxifying your body, reducing cholesterol levels, promoting weight loss, improving bone health, preventing cancer, and so many more. Kale is rich in essential nutrients such as vitamins K, A, and C, and other nutrients like dietary fiber, protein, thiamin, riboflavin, niacin, folate, calcium, iron, copper, manganese, and magnesium.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
Kale belongs to the family of cruciferous vegetables and it possesses the highest levels of lutein. It is considered as a superfood and it is added to so many dishes. Many people add kale to their green smoothies or vegetable shakes. The benefits of kale can be attributed to its high nutritional value. Here is the Kale Nutritional Information – Per 1 cup serving or 67 grams
- Carbohydrate – 6.7 grams
- Protein – 2.2 grams or 4% RDA
- Dietary fiber – 1.3 grams or 5% RDA
- Folate – 19.4 mcg or 5% RDA
- Thiamin – 0.1 mg or 5% RDA
- Riboflavin – 0.1 mg or 5% RDA
- Niacin – 0.7 mg or 3% RDA
- Calcium – 90.5 mg or 9% RDA
- Magnesium – 22.8 mg or 6% RDA
- Copper – 0.2 mg or 10% RDA
- Manganese – 0.5 mg or 26% RDA
- Vitamin B6 – 0.2 mg or 9% RDA
- Potassium – 299 mg or 9% RDA
- Iron – 1.1 mg or 6% RDA
Here are the top ten benefits of kale that will surely boost your health.
The Benefits of Kale in Detoxifying Your Body
Do you want to get rid of all the wastes and toxins in your body? Kale is well-known as one of the superfoods that promote detoxification. It is capable of removing toxins and eliminating them you’re your body. Kale contains a specialized compound called isothiocyanates, which comes from glucosinolates. These compounds can detoxify the body at the cellular level. During the detoxification process, kale helps optimize the enzymes into breaking down the toxic compounds in the body into smaller metabolites, which are easier to get rid of.
You accumulate toxins through unhealthy diet, lifestyle, and the environment. Most often these toxins come from the processed foods you eat, or from the pesticides found in fruits and vegetables. Pollutants in the environment also increase the toxins in your body, which increases the risk of developing diseases. The benefits of kale as a natural detoxifier can help lower your chances of getting sick. The antioxidants in kale destroy these toxins, and the glucosinolates flush them out from your body. This two-step process ensures that your body is completely detoxified.
Kale for Promoting Eye Health
One of the best benefits of kale is its amazing ability to improve your vision or eyesight. Kale contains very high amounts of lutein and zeaxanthin, which has been proven to prevent eye diseases such as cataracts and macular degeneration. Lutein is also known to prevent the deterioration of vision for the older people. Lutein and zeaxanthin are very powerful antioxidants that can maintain and protect the health of the cells. It protects the eyes from the harmful blue wavelengths of light that can damage the eyes.
You should consume kale and other foods that are rich in zeaxanthin in order to keep your eyes healthy as you grow older. If you are experiencing some problems with your vision, you should take advantage of the benefits of kale.
Kale for Being a Powerful Anti-Inflammatory Food
The benefits of kale include its anti-inflammatory properties that can help eliminate a lot of diseases. Chronic inflammation has been strongly linked to diseases such as rheumatoid arthritis, cancer, Crohn’s disease, asthma, Parkinson’s disease, high blood pressure, and many more. Studies have even concluded that inflammation is the root of so many diseases. In order to lower the risk of developing these diseases, you have to increase your intake of anti-inflammatory foods like kale.
Studies found that the modern diet today is pro-inflammatory, which means that people are consuming more processed foods that are rich in omega-6. This type of diet causes chronic inflammation that has caused so many diseases. Kale contains a more balanced omega-6 and omega-3, but there is slightly more omega-3 content. This means that kale can reduce the negative effects of the pro-inflammatory foods or the omega-6 rich foods. Plus, kale is rich in vitamin K, which is a vital nutrient for regulating the body’s inflammatory process.
Kale for Cardiovascular Health
Kale has superior antioxidant and anti-inflammatory properties that make it a great food for your heart. According to most nutritionist and dietitian, brassica vegetables like kale are known to prevent heart disease and cancer. Kale stands out among brassica vegetables as a potent agent in fighting cardiovascular diseases.
Kale contains significant amounts of vitamin K and a type of vitamin E that maintains heart health. Studies have shown that the benefits of kale can also lower overall cholesterol level, and increase the good HDL cholesterol to LDL cholesterol ratio by 27%. Kale contains bile acid sequestrants that can bind bile acids, thus lowering the cholesterol level in your body. Kale is a great source of potassium, which is another nutrient that is good for the heart. Kale also contains vitamin K, which is a big factor in blood clotting. Steamed kale is most recommended by experts because it is more potent compared to the other cholesterol-lowering drugs that are available in the drugstores today.
Kale for Pregnant Women
The benefits of kale are very good for pregnant women because it helps in the brain development of the infant in the womb. Kale contains high amounts of folate that can prevent birth defects and promote healthier birth weight and better neural tube formation. Pregnant women are advised to include kale in their diet, as well as other folate-rich foods since folate promotes normal DNA synthesis and replication of cells to prevent abnormal developments and mutations.
Kale for Preventing Cancer
The benefits of kale for lowering the risk of cancer are one of the reasons why this cruciferous vegetable is considered as a superfood. According to one study, cruciferous vegetables have the ability to kill cancer because they contain high amounts of glucosinolates. These sulfur-containing compounds are converted into biologically active compounds called thiocyanates, indoles, and isothiocyanates during the digestion process and they stop the growth of cancer cells. Tests have been done in mice and researchers found that the indoles, isothiocyanates, and thiocyanates reduce the risk of cancer cell growth in the breast, bladder, liver, colon, stomach, and lungs.
Kale for Promoting Skin Care
Most vegetables are known to have positive effects on the skin, and you can put kale at the top of the list. Kale is loaded with vitamin C that can give you healthier and youthful looking skin. Vitamin C plays a major role in the collagen synthesis, which is needed to have healthier skin and joints. More collagen means that you can avoid sagging, premature wrinkling, and age spots from manifesting early. Since kale is used for detoxification, it can effectively remove toxins from the skin. Kale is also rich in iron, which can help prevent an iron deficiency that could lead to hair loss. The benefits of kale can make you feel and look healthier inside and out.
Kale for Managing Diabetes
The benefits of kale can help people with diabetes manage their blood sugar level. Kale is the perfect food for diabetics because it has almost no sugar, very low in carbohydrates, and loaded with nutrients. Kale also contains a lot of fiber, which is helpful in reducing the blood glucose level. One cup of cooked kale already contains 10 percent of your daily recommended needs of fiber. Eating kale regularly helps slow down the speed of glucose absorption into your bloodstream, thus keeping you safe from a sudden spike in sugar levels. If you are diabetic or you are having difficulty managing your blood sugar level, then you need to take advantage of the benefits of kale.
Kale for Losing Weight
The benefits of kale can help you lose weight and keep you fit. If you are on a low-calorie diet, then you should include kale on your grocery list. Kale is very filling and low in calorie as well. You can eat a great amount of kale without worrying about the calories. Plus, kale is rich in fiber that increases your satiety level, thus helping you avoid overeating. Many people are taking kale smoothies in the morning. This drink is nutrient-dense and it can help you stay filled until your next meal.
Kale for Bone Health
Kale contains high amounts of calcium, which is excellent in boosting bone health and lower the risk of osteoporosis. Kale is also the perfect choice for vegans who need to meet their daily calcium requirements. Just one cup of kale contains about 10 percent of your recommended daily intake of calcium. The National Osteoporosis Foundation includes kale on its list of the Good-for-Your-Bones Foods because of its high calcium content. The benefits of kale can keep your bones stronger, especially as you grow older.