Kale is known as a leafy green vegetable which is a member of the Brassica oleracea family. The leaves may be purple or green and have either a curly or smooth shape. It has an earthy flavor and looks very beautiful. Although it is available year-round, kale is much from the middle of winter to the beginning of spring. Also, this time, kale will have a sweeter taste and be more widely available.
In fact, kale has a rich source of excellent nutrition, which puts it on the top of the world’s healthiest foods. Besides, it also contains vitamins such as A, B1, B2, B3, B6, C, and K. Moreover, many other nutrients which are found in kale like manganese, calcium, magnesium, copper, iron, potassium, dietary fiber, protein, and phosphorus.
Kale contains very little fat. Most of which is the omega-3 fatty acid which is called alpha-linolenic acid (ALA). It also has antioxidant, anti-inflammatory, cardioprotective, antiviral, antidepressant, and anticancer properties. In this article, VKool.com will present to you top 10 health benefits of kale. This article listed the best advantages of this green vegetable from reliable sources. However, it is only for the informational target and it is not aimed to give medical advice. Continue reading this writing to understand more!
Top 10 Health Benefits Of Kale You Should Know
1. Reduce Inflammation
Inflammation in your body may lead to many health problems including autoimmune disorders, asthma, and arthritis. Kale has omega-3 fatty acids, especially alpha-linolenic acid which works as a potent anti-inflammatory agent in order to ease inflammation and pain.
Additionally, kale has a high source of carotenoids which plays a role as inflammation-reducing antioxidants and a rich source of vitamins C and E. All these components will help in protecting your body from pro-inflammatory molecules which are called cytokines.
Hence, you’d better regularly drink kale juice to fight pain and inflammation.
2. Assist In Detoxification
Kale provides comprehensive support for the body’s detoxification system. In fact, it is one of the most effective detoxifying foods. The fiber and sulfur in kale help the detoxification process. Fiber binds with toxins, preventing them from being absorbed by your body and eliminating them as waste products.
Besides, the isothiocyanates that are made from glucosinolates in it can be beneficial in regulating the process of detoxification at a genetic level.
- Now, to make a homemade detox smoothie, you firstly prepare 1 cup of chopped kale, half a lemon (seeded and peeled), ½ lime (seeded and peeled), 1 banana, ½ tablespoon of grated ginger, 1 cup of water, and 1 tablespoon of raw honey.
- Then you put all these ingredients together and blend them to get a fine smoothie.
- Let drink this green smoothie in the morning when you wake up.
3. Help In Managing Diabetes
Kale has fiber, which is very good for both Type 2 and Type 1 diabetes. Fiber may help people suffering from Type 1 diabetes lower blood glucose levels. For people having Type 2 diabetes, kale can assist in improving blood sugar, insulin, and lipids levels.
Plus, the omega-3 fatty acids in it will increase insulin sensitivity, prevent the changes of oxidative stress-induced in patients with diabetes as well as lower glucose levels. Moreover, kale also contains magnesium and thereby helping fight against Type 2 diabetes.
4. Aid Weight Loss
Another benefit in the list of top 10 health benefits of kale is to aid weight loss. In fact, kale has several properties which will make it become a perfect kind of vegetables for losing weight. It is low in carbohydrates and calories, but has a rich source of fiber which may keep you feeling full for a long time; hence, you will consume less throughout your day.
Also, thanks to its high water and fiber content as well as low fat, kale is low in energy, which aids you in losing weight.
Consuming kale regularly can increase the volume of the meals without having too many calories. You may use kale to make a salad, a glass of kale juice or even a bowl of soup.
Learn more: The book of beat your belly fat
5. Improve Bone Health
Kale has a good source of vitamin K and calcium, along with omega-3 fatty acids and magnesium. All these nutrients are necessary for the health of bone. In particular, thanks to vitamin K in it, kale will play an important role in preventing osteoporosis.
Plus, vitamin K can help in retaining calcium in your bone matrix. The lack of vitamin K will put you at a high risk of bone fractures.
To sum up, let include this vegetable in steamed, raw, or grilled form. It will make an effective addition to salads, appetizers, soups, and sandwiches.
6. Prevent Anemia
The condition of low red blood cells leads to anemia, which can cause fatigue. To increase hemoglobin levels and make red blood cells, your body needs supplying iron.
Because kale has a rich source of iron, it will be useful for preventing iron-deficiency anemia. Plus, it also has vitamin C which helps your body absorb iron better.
In addition, kale is high in folic acid and vitamin B12 along with energy-boosting nutrients. These nutrients have the ability to help your body recover from anemia.
7. Strengthen Your Immune System
Here is one of the great benefits of kale. The impressive range of antioxidants and nutrients in kale may strengthen your immune system and thereby fighting bacteria and viruses.
The vitamin C contained in kale has the ability to boost the immune system and to regenerate other antioxidants in your body and vitamin A plays a vital role in producing energy in the cells.
Besides, kale also has iron and folate which are 2 important immune-boosting nutrients.
You should remember to add kale to your smoothies, soups, salads, or make kale chips.
8. Boost Heart Health
Kale will be beneficial in protecting against heart disease. This green vegetable has antioxidants, which can help your body in fighting free radicals damaging genetic material and cells. In addition, the content of magnesium and potassium in kale also keeps your blood pressure level normal. Consuming a high amount of potassium also helps to reduce the risk of strokes.
Besides, kale has substances which bind bile acids to help in lowering LDL (low-density lipoprotein) and increasing HDL (high-density lipoprotein) levels in your body. This will reduce the risk of heart problem over time.
You just drink kale juice combined with 1 teaspoon of powdered chia seeds or flax seeds for a few times per week and then you will improve cardiovascular health.
9. Improve Eye Health
Kale is known as one of the healthiest foods for eyes. It is loaded with several carotenoids which your body needs for producing vitamin A. This vitamin will help to protect the cornea as well as to prevent the degeneration of eye cells in order to ensure excellent eyesight for years.
Furthermore, kale has the zeaxanthin and carotenoids lutein, which are good for the health of the eyes. In fact, they play a role to protect your eyes from degenerating age-related macular and cataracts.
Plus, carotenoids work as sunglass filters to protect your eyes from being damaged by exposing to the sun’s harmful UV rays.
Now, let include kale in juice, soup, or salad form to get good eyesight.
10. Fight Cancer
Kale has powerful antioxidants like flavonoids and carotenoids. Two these antioxidants will help you to fight against various cancers such as colon, ovarian, and prostate.
Additionally, the sulforaphane compounds in this green vegetable are beneficial in fighting cancer, especially colon cancer. Besides, the high amount of phytonutrients and vitamin K in kale also assist in preventing free-radical damage, which contributes causing cancer. Kale also has a compound that is known as indole-3-carbinol and this compound may prevent cancer.
Hence, if you already suffer from cancer or are at a higher risk of developing cancer, let include kale in your diet immediately.
Tips For Cooking Or Eating Kale
- Consume raw kale leaves by including them to your salad.
- Get kale chips as a healthy snack.
- Add kale to your smoothies in order to boost the nutritional value.
- Use kale and other green vegetables to get a healthy glass of green vegetable juice.
- Microwaving, stir-frying, and steaming are the best options to cook kale. You should avoid boiling it because this will diminish the nutritional properties.
- Because kale can contain residual pesticides, you'd better choose organic kale or even grow it in your garden.
- Kale has a small but quantifiable amount of oxalates. Those who suffer from kidney problems, gout, rheumatoid arthritis, or gallbladder problems should consult the doctor before including kale to the diet.
- People having thyroid problems should not consume cruciferous vegetables such as kale in large amounts.
Related link: 5 healthy ways to cook kale easily
If you want to know more about benefits of other ingredients, please go to our main Health Nutrition page. After reading the article of top 10 health benefits of kale, hope that it can help you find out the best benefits of kale. However, the article is only for the informational purpose; therefore, you should see your doctor in order to get the advice. If you have any question, please leave the comments below, I will respond you as soon as possible. And if you know other health benefits of kale, please leave them below.