Talking about one of the most beneficial vegetables will bring the Kale Veggie straight into the limelight. Without a doubt, Kale is one of the healthiest vegetable available on earth its super rich in nutrients, and you can’t miss on any of the Kale Health Benefits.
Ranging from treating constipation to being a powerhouse of antioxidants, Kale is a vegetable you must have in your daily diet. With an intention to let you know about the Health benefits of Kale, we have done all the hard work and research.
All you need is to sit back, relax and discover Kale Health benefits in the most convenient and comfortable manner.
Kale Health Benefits: Top Benefits You Must Know in 2019
You must have heard the term Kale but might not know Kale Health Benefits, Right? No need to worry for a second when we are at your rescue.
- Nutrient Dense Food in the Entire World
- Kale is the Powerhouse of Antioxidants
- It is the Good Source of Vitamin C
- Kale helps to Reduce Cholesterol
- It is a Good Source of Vitamin K
- Kale Comes with some Good Cancer-Fighting Substances
- It Contains a High Amount of Beta-Carotene
- Kale is an Effective Source of Minerals
- It is Super Rich in Zeaxanthin, Lutein & Other Nutrients
- Kale Helps in Losing Weight
Let’s unwrap each health benefits of Kale and let you know its usefulness in your daily diet.
Nutrient Dense Food in the Entire World
A member of the vegetable family, Kale is one of the most popular foods available on planet earth. It contains a same or even higher nutrient value when we compare it with collard greens, cauliflower, Brussels sprouts, and cabbage.
Coming down to Kale types, they are available in plenty of colors and shapes. The most prominent one is the green one followed by purple and shape goes by the smooth and curly one.
The most common type of kale is the curly one which is even called as Scots kale.
Kale is the Powerhouse of Antioxidants.
Antioxidants are the substances that help in protecting the body from free radicals that are generated now and then. Kale is one of that rare food that is high in anti-oxidants and comes with flavonoids and polyphenols.
Relatively, the flavonoids quercetin along with kaempferol is found in large amounts in Kale.
For people who suffer from cancer, Antioxidants damage to some severe extents. That is where Kale health benefits come into consideration whereas it protects the body from free radicals that are generated.
Through intense research and studies, Kale is proven to reduce blood pressure, is anti-inflammatory and comes with different anti-cancer properties.
Altogether, if you have got food which is super rich in antioxidants, you can’t miss on one, for sure.
Kale is a Good Source of Vitamin C
Keeping out lemons and every single citrus foods, Kale is yet another good source of Vitamin C. For digesting almost every food, the body needs Vitamin C that’s serves juices to the entire body cells.
Coming down to Kale, it’s rich in Vitamin C when we compare it with other vegetables. Compared with Spinach, Kale contains 4.5 times more Citrus property which is a good thing.
The bare truth is that Kale Health Benefits comes largely from its massive citrus property. A cup of raw Kale can contain more vitamin C than a full-size orange.
Therefore, at any point of time if you are having a constipation issue, better include Kale in your diet and enjoy its benefits, every single time you eat.
Kale Helps to Reduce Cholesterol.
Despite called with a bad name, Cholesterol has some important role in the body. Firstly, cholesterol is used for making bile acids which is substances that helps to digest body fats.
After which, the liver converts cholesterol into bile acid which is then sent into the digestive system as and when you eat fatty meals.
As and when the fats are absorbed, they are sent into the bloodstream once again.
Turning your eyes to Kale, it contains bile acid sequestrates that lowers the levels of cholesterol. This can lead to a less heart attack over the course of time.
As per the recent study, you are drinking Kale juice twice a day can reduce the risk of heart attacks to a considerable extent. Also, if you can consciously drink Kale Juice for 12 weeks, it eventually increases HDL (Good Cholesterol) by a whopping 27%.
It reduces the LDL (Bad Cholesterol) by 10% and improves the overall antioxidant status.
Also, Kale Health Benefits doesn’t right here itself as steamed Kale comes with 43% of cholestyramine. It’s a super effective drug that reduces cholesterol and keeps heart healthy life long.
Kale is a Good Source of Vitamin K.
Keeping aside Vitamin C, Vitamin K is yet another essential nutrient. It’s necessary for blood clotting which helps to fix hurts and other burning sensations.
Vitamin K works by activating a set of proteins and giving them an ability to hold calcium altogether.
Also, the drug known as Warfarin is present in Kale that blocks the harmful radicals of the body.
Kale, without a doubt, is one of the best sources of Vitamin K whereas a single cup of Kale contains the daily dose.
Are you wondering about the forms of vitamin K in Kale? Well, its K1 which is quite different from vitamin K2 which is usually found in soy foods and different animal products.
It even helps in the prevention of heart diseases and osteoporosis.
Kale Comes with Some Good Cancer-Fighting Substances.
If you ever think of a horrifying which doesn’t have a foolproof treatment, it has to be Cancer. Every year, lakhs of people lose their lives due to cancer that shows its deadly effects.
However, if you are consuming Kale daily, you can prevent cancer from a really good extent. Firstly, Kale comes with compounds that contain different proactive effects to fight against cancer.
Also, one substance known as a sulforaphane present in Kale is well-known to fight cancer. Well, Kale health benefits when it comes to fighting cancer are truly outstanding.
Further, Kale even contains indole-3-carbinol that helps to prevent cancer cells from multiplying.
Based on studies, Kale helps in reducing the risk of cancer whereas the evidence was based on a mix and match basis.
Therefore, the next time you go on to eat your meal, make sure to include Kale and rejoice its benefits, every single day.
Kale Contains a High Amount of Beta-Carotene.
From centuries, Kale is known as a veggie that is filled with vitamin A. But, on an accurate basis, it contains beta-carotene in larger portions which the body converts into vitamin A.
For this specific reason, if you have vitamin A deficiency, Kale is an extremely popular vegetable to boost up your vitamin A levels.
Although you will find Vitamin A in carrot, Kale is another superfood that delivers a higher amount of Vitamin A.
It’s super beneficial for the eyes and can increase your concentration levels to some good extents.
If you are the person who has weaker eyesight, eating kale regularly can do wonders.
Kale is an Effective Source of Minerals.
Out of every 4 out of 5 people, you will find individuals that are suffering from mineral deficiency. Kale is one of those rare foods that contain almost every type of mineral.
Also, Kale contains a good amount of calcium that can help to keep your bones in a healthy condition.
Moving ahead, Kale’s rich constitution of minerals help in keeping the cellular functioning, the perfect way.
Kale also contains some good traces of magnesium which people don’t get enough from daily cooking. Eating a good amount of magnesium can prevent type 2 diabetes and even minimize the risk of heart diseases.
Also, Kale comes with a rich amount of potassium which is a mineral that helps to maintain an overall electrical gradient of your body cells.
Adequate potassium dosages every single day can reduce blood pressure and even lower the risk of heart attacks in the nearby future.
Alike Spinach, Kale is super low in Oxalate which is a substance that is found in rare plants. With this, the absorption time of minerals can be reduced that can help cells to absorb minerals in a better way.
Kale is Super Rich in Zeaxanthin, Lutein & Other Nutrients
Aging mostly has a relation with weak eyesight that can provide enough trouble for every single person. Yes, we all age, eyesights get weaker, but if you are not consuming enough nutrients, your condition can worsen with time.
Fortunately, Kale Health Benefits comes with amazing Zeaxanthin and Lutein composition that does wonders. These are antioxidants that are found plenty in Kale that can give tremendous health benefits.
Also, as per many studies, people who consume adequate amounts of Zeaxanthin and Lutein tend to have fewer risks of macular degeneration & even cataracts.
Macular degeneration and cataracts are the two most common type of eye disorders that can boast some serious effects on the body.
Therefore, having Kale in your diet will fulfill your daily nutrition intake and can help you love a much healthier life.
Kale Helps in Losing Weight
Out of every single Kale health benefits, losing weight is the need of almost every second individual. Yes, the world is suffering from obesity, and the number is increasing with every passing day.
At such a crucial stage, Kale helps you to lose weight in the most comfortable manner. Yes, as I said earlier, Kale is an extremely caloric less food but still provides enough juice to keep your stomach full.
Also, among Kale health benefits, it contains higher water content and comes with the least energy deficiency.
As per studies, you are consuming foods with the least energy density is proven to help in overall weight loss.
What’s more? Kale contains some good amounts of fiber along with protein. If you are willing to lose weight, Fiber and protein are two major kinds of stuff you must include in your diet.
Still, alone Kale cannot help you to lose weight, the faster way. You will have to maintain a healthier diet, do exercise and combining Kale in your weight loss journey will do wonders.
Let’s take a Keen Look at the Nutritional Value of Kale.
A single cup of kale (about 70 grams) contains:
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Vitamin A: 206% of the DV (from beta-carotene)
- Vitamin K: 684% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- Contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
Altogether, Kale is coming with a total of 33 calories which is extremely unbelievable. Whereas, you get 6 grams of carbs and around 2 grams of protein.
Also, you must know that Kale comes with the least amount whereas the large portion of fats comes from Omega-3 Fatty Acids.
Given that Kale is an extremely low caloric food, it’s even beneficial to lose weight whereas you can eat Kale as and when you want.
A FAQ on Kale
How to Eat Kale?
Well, there are many ways through which you can consume Kale. Let us read about them in detail.
Use of Kale in a salad – While using raw Kale in the form of salad, gently massage the leaves with hands. By doing this cellulose breaks into the leaves and releases nutrients.
Due to doing this, the nutrients present in it can be easily absorbed.
As a side dish – Fry fresh garlic and onion well in extra natural olive oil. Then add Kale to it, keep stirring until it becomes soft.
Allow the steam to leave for 5 minutes after ripening. Then add the spices according to your taste and make it edible.
Kale chips – remove the nerves, stems from Kale and fry them in natural olive oil and sprinkle garlic powder, chili powder, curry powder, and cumin seeds. Bake at 275 degrees Fahrenheit for 15 to 30 minutes to bring good crispness.
What are the kale benefits for skin?
Not the benefits of eating Kale are confined to the skin only there are many more benefits we get after consuming Kale. Nutrients present in Kale can help in promoting good health and prevent us from numerous health problems.
It contains plenty of vitamins, calcium, antioxidant, and fiber. It is also a good source of vitamin C and iron. The nutrients present in Kale helps in making the skin soft and also keep away from skin problems.
High levels of beta-carotene are found in Kale, which helps in transplantation of carotenoid by vitamin V to the body as per requirement.
On the other hand, it also provides 885 micrograms of Retinol A. It enables to develop the body tissues including hair and skin. It is also necessary for the production of sebum, which helps to moisturized hair and skin.
Functioning of the immune system, reproduction, and vision problems can also be controlled by Vitamin A.
What is cooked kale nutrition?
A cup of cooked Kale contains 7g of carbohydrate and only 33 calories. Consuming a chopped cooked Kale gives you eight times extra benefits a day.
Besides this, Kale is chock-full of vitamins. It is also a great source of vitamin K. Vitamin K, which is essential for clotting the blood as well as for the health of the bones.
Kale contains carotenoids like zeaxanthin, lutein, beta-carotene, and vitamin A.
On consuming a cup of cooked Kale, you fulfill the 100 percent daily requirement of vitamin C. This is the reason this vegetable Kale is advised to must include in your diet.
This helps in dealing with the problems of anti-aging, helps in boosting the immune system, prevents you from eye problems and also helps in curing the problems of the eye.
Along with the vitamins and minerals, Kale also contains calcium. Thus, its nutritional figure makes it one of the beneficial vegetable.
Is Kale Bad for You?
As we all know that kale is known as the superfood packed with many vitamins, minerals, and nutrients undoubtedly it is a healthy vegetable.
But it has a dark side too when eaten raw, they can suppress the creation of thyroid hormone which is responsible for regulating your metabolism.
Kale v/s Spinach?
Eating green leafy vegetable gives you benefits in numerous ways. They provide you with nutrients like minerals, anti-oxidants, iron, and folate and also removes the toxic elements from your body.
Green Leafy vegetables like Kale and Spinach are filled with nutrients and have numerous health benefits.
The big question is which one is healthier and which one should be consumed to stay salubrious?
So here are we are presenting the answer.
The nutritional value of Kale and Spinach is similar, but there are some slight differences which prevail in the nutritional densities.
The value of both the vegetables is likely to differ depending on the conditions in which these vegetables were grown.
One hundred grams of Kale provides you 49 calories while 100 grams of Spinach provides you 23 calories. The carbohydrate content of Kale is 8.8 grams, and spinach is 3.6 grams.
Kale has 3.6 grams of fiber and spinach has 2.2 grams of fiber. The calcium content in Kale is 150 mg and in spinach is 99 mg.
The potassium, magnesium, iron content of Kale are 491 mg, 45mg and1.5 mg while the contents in spinach are 559 mg, 79mg, and 2.7mg respectively.
I am talking about the vitamin content of Spinach and Kale. Kale has 120mg of Vitamin C which is significant compared to Spinach which has just 28 mg of it.
Kale contains 9990 vitamins, and spinach contains 9377 of it.
So which one is healthier both kale and spinach are a healthy nutrient vegetable, but when we compare their nutritional value, Kale contains more amount of nutrients while spinach is high in a few nutrients which are iron, magnesium, potassium, and folate.
You should include these both leafy green vegetable in your diet to boost your overall health.
What are the kale juice benefits and side effects?
Various health benefits are found in the Kale Juice and also there are some side effects of consuming Kale. Let us know
1. Promotes Cardiovascular: Kale juice contains vitamin b6, vitamin c, potassium and Fibre, all these nutrients help in promoting cardiovascular health.
2. Helps in curing the eyesight: Deficiency of sight with aging is a common thing. Therefore, to get rid of this problem, nutritional supplements like Kale juice can be consumed.
3. Helps in reducing the risk of stroke: Kale juice prevents you from loss of muscle mass and prevents the formation of stones.
1. Consumption of high levels of potassium can be detrimental to those whose kidneys do not work properly. If your kidneys are not able to remove excess potassium (K), then consumption of excess potassium can be fatal for health.
Therefore, a person related to kidney disease should not consume excessive kale juice.
2. Pregnant women should not consume excess kale juice because it can create problems for the infant of pregnant women. Its consumption may create stomach ache to the infant even.
Conclusion: Top 10 Kale Health Benefits That Are Doing Wonders
On a simpler note, adding Kale to your diet regularly can make you live a healthier life.
Kale perfectly blends with salads, and regardless of your recipe, Kale can perfectly mix up with any foods.
Also, you can even try Kale Chips where you can take a hot pan, spread some olive oil, Fry Kale, add salt and bake until Kale becomes crisp.
No doubt, the recipe tastes amazing and certainly amplifies the Kale health benefits. Lastly, if you are looking to eliminate almost every disease of yours, keep in mind the above Kale Health Benefits.
All you need is to either consume it raw or make delicious dishes including Kale along with other herbs.
Finally, if you liked this article, share it with your friends, family and let them discover the amazing Kale health benefits♥.
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Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more