Health Benefits of Kale
Of
all the super healthy greens, kale is the king.
It
is definitely one of the healthiest and most nutritious plant foods in
existence.
Kale
is loaded with all sorts of beneficial compounds… some of which have powerful
medicinal properties.
Here are 10 health benefits
of Kale that are supported by science.
- Kale is Among The Most Nutrient Dense
Foods on The Planet
Before
we get to all the benefits, let me briefly explain what kale is…
Kale
is a popular vegetable, a member of the cabbage family (Brassica
oleracea).
It
is related to cruciferous vegetables like cabbage, broccoli, cauliflower,
collard greens and brussels sprouts.
There
are many different types of kale. The leaves can be green or purple in color,
and have either a smooth or curly shape.
The
most common type of kale is called curly kale or Scots kale, which has green
and curly leaves and a hard, fibrous stem.
A single cup of raw kale (about 67 grams or 2.4 ounces)
contains:
·
Vitamin A: 206% of the RDA
(from beta-carotene).
·
Vitamin K: 684% of the RDA.
·
Vitamin C: 134% of the RDA.
·
Vitamin B6: 9% of the RDA.
·
Manganese: 26% of the RDA.
·
Calcium: 9% of the RDA.
·
Copper: 10% of the RDA.
·
Potassium: 9% of the RDA.
·
Magnesium: 6% of the RDA.
Then
it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2
(Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
This
is coming with a total of 33 calories, 6 grams
of carbs (2 of which are fiber) and
3 grams of protein.
Kale
contains very little fat, but a large portion of the fat in it is the omega-3
fatty acid called alpha linolenic acid.
Given
the incredibly low calorie content, kale is among the most
nutrient dense foods in existence. Eating more kale is a great way
to dramatically increase the total nutrient content of your diet.
2.
Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol
Kale,
like other leafy greens, is very high in antioxidants.
This
includes beta-carotene, vitamin C, as well as various flavonoids and
polyphenols.
Antioxidants are
substances that help counteract oxidative damage by free radicals in the body.
Oxidative
damage is believed to be among the leading drivers of ageing and
many diseases, including cancer.
But
many substances that happen to be antioxidants also have other important
functions.
This
includes the flavonoids quercetin and kaempferol,
which are found in relatively large amounts in kale.
These
substances have been studied intensely in test tubes and animal studies. They
have powerful cardioprotective, blood pressure lowering, anti-inflammatory,
anti-viral, anti-depressant and anti-cancer effects… to name a few.
3.
It is an Excellent Source of Vitamin C
Vitamin C is
an important nutrient.
It
is a water-soluble antioxidant that serves many vital functions in the body’s
cells.
For
example, it is necessary to synthesize collagen, the
most abundant structural protein in the body.
Kale
is much higher in vitamin C than most other vegetables, containing about 4.5
times much as spinach.
The
truth is… kale is actually among the world’s best sources of Vitamin
C. A cup of raw kale even contains more vitamin C than a whole orange.
4.
Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease
Cholesterol
has many important functions in the body.
One
of them is being used to make bile acids,
which are substances that help us digest fats.
The
liver turns cholesterol into bile acids, which are then released into the
digestive system whenever we eat a fatty meal.
When
all the fat has been absorbed and the bile acids have served their purpose,
they are reabsorbed into the bloodstream and used again.
Substances
called bile acid sequestrants can bind bile acids in the
digestive system and prevent them from being reabsorbed. This reduces the total
amount of cholesterol in the body.
Guess
what… kale actually contains bile acid sequestrants, which can lower
cholesterol levels. This should lead to a reduced risk of heart
disease over time.
One
study found that daily consumption of kale juice for 12 weeks increased HDL
(the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also
improving antioxidant status.
According
to one study, steaming kale dramatically increases the bile acid binding
effect. Steamed kale is actually 43% as potent as cholestyramine,
a cholesterol lowering drug that functions in this way.
5.
Kale is One of The World’s Best Sources of Vitamin K
Vitamin K is
an important nutrient.
It
is absolutely critical for blood clotting, and does this by “activating”
certain proteins and giving them the ability to bind calcium.
Kale
is one of the world’s best sources of vitamin K, with a single raw cup
containing almost 7 times the recommended daily amount.
The
form of vitamin K in kale is K1, which is different than vitamin K2.
6.
There Are Numerous Cancer-Fighting Substances in Kale
Cancer is a
terrible disease, characterized by uncontrolled growth of cells.
Kale
is actually loaded with compounds that are believed to have protective effects
against cancer.
This
includes sulforaphane, a substance that has been shown to help fight
the formation of cancer at the molecular level.
It
also contains a indole-3-carbinol, another substance that is believed to
help prevent cancer.
Studies
have shown that cruciferous vegetables (including kale) may significantly lower
the risk of several cancers, although the evidence in humans is mixed.
7.
Kale is Very High in Beta-Carotene
Kale
is often claimed to be high in vitamin A,
but this is false.
It
is actually high in beta-carotene, an antioxidant that the body can turn
into vitamin A .
For
this reason, kale can be an effective way to increase your body’s levels of
this very important vitamin.
8.
Kale is a Good Source of Minerals That Most People Don’t Get Enough of
Kale
is high in minerals, some of which many people are deficient in.
It
is a good, plant-based source of calcium, a nutrient that is very important for
bone health and plays a role in all sorts of cellular functions.
It
is also a decent source of magnesium, an incredibly important mineral that most
people don’t get enough of. Eating plenty of magnesium may be protective
against type 2 diabetes and heart disease.
Kale
also contains quite a bit of potassium, a mineral that helps maintain
electrical gradients in the body’s cells. Adequate potassium intake has been
linked to reduced blood pressure and a lower risk of heart disease.
One
advantage that kale has over leafy greens like spinach is that it is low
in oxalates,
substances found in some plants that can prevent minerals from being absorbed.
9.
Kale is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes
One
of the most common consequences of ageing is that eyesight gets worse.
Fortunately,
there are several nutrients in the diet that can help prevent this from
happening.
Two
of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are
found in large amounts in kale and some other foods.
Many
studies have shown that people who eat enough lutein and zeaxanthin have a much
lower risk of macular degeneration and cataracts, two very common eye disorders.
10.
Kale Should be Able to Help You Lose Weight
Kale
has several properties that should make it a weight
loss friendly food.
It
is very low in calories…
but still provides significant bulk that should help you feel full.
Because
of the low calorie and high water content, kale has a low energy density.
Eating
plenty of foods with a low energy density has been shown to aid weight loss in
numerous studies.
Despite
the low amount of calories, it does contain small amounts of protein and fiber.
These are two of the most important nutrients when it comes to losing
weight.
Although
there is no study directly testing the effects of kale on weight loss, it makes
sense that it could be a useful addition to a weight loss diet.
Take Home Message
Fortunately…
adding kale to your diet is relatively simple. You can simply add it to your
salads or use it in recipes.
A
popular snack is kale
chips, where you drizzle some extra virgin olive
oil or avocado
oil on your kale, add some salt and
then bake in an oven until dry.
This
tastes absolutely delicious and is a great, crunchy and super healthy
snack.
A
lot of people also add kale to their smoothies in order to boost the
nutritional value.
Here is one of my favourite Kale salads
Kale salad with Dates, Almonds and
Parmesan – 4 servings
Ingredients:
Juice
of 1/2 lemon
1/2
shallot, chopped
1
teaspoon honey
1/2
teaspoon sea salt
1/4
teaspoon red pepper flakes
2
bunches kale, stems removed, leaves shredded or finely chopped
2
tablespoons extra-virgin olive oil
1/3
cup sliced almonds
8
dates, pitted and chopped
2
1/2 ounces Parmesan, shaved with a peeler
Method
In
a bowl, whisk juice, shallot, honey, salt and pepper flakes. Add kale; toss
well. Let sit 20 minutes. Mix in oil. Refrigerate for up to 1 day, or serve
immediately. In a dry pan, toast almonds over medium heat, tossing constantly,
until color deepens, 1 to 2 minutes. Add almonds, dates and Parmesan to kale;
serve.
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