Kale bunch

11 Health Benefits of Kale

Kale is considered nutritional powerhouse. This leafy vegetables of the cabbage family grows in different shades of green in most varieties and occasionally in purple and yellow shades. All varieties are edible.

Kale is rich in vitamins and minerals. It has high Vitamin C content, which helps in the absorption of minerals such as Iron and Calcium. Since it also has high contents of Iron and Calcium, it becomes the best source of both these minerals. Kale has more Iron than beef.

Kale is a multivitamin (A, K, C, B6, B1, B2 and B3)vegetable with minerals calcium, copper, iron, manganese, magnesium, potassium and phosphorus.

Its low fat (but all beneficial omega-3 fatty acids), dietary fiber and;protein content makes it almost a full diet. Add it to your daily diet to remain healthy.


Kale Health Benefits

kale health benefits infographic

Following are the 12 specific benefits to add kale to your diet:

1. Kale Cures Anemia

Kales gives you more Iron than beef per calorie. Plus, it is rich in Vitamin C, which helps in the absorption of Iron.

Iron has been producing hemoglobin in the blood, which helps transport oxygen to the cells of various parts of the body. Low hemoglobin condition called anemia is rectified by increasing intake of Iron rich foods. If you are a vegan or vegetarian then you must include Kale in your daily diet.

2. Kale Lowers Weight

Kales is a low calorie high nutrition wholesome vegetable with almost zero fat. It is fibrous and contains proteins and minerals. The fiber in Kale helps in digestion, and the Omega 3 fatty acid, although low helps in lowering cholesterol. Better metabolism and low calories helps in weight reduction.

3. Kale Fights Cancer

Kale contains powerful antioxidants in the form of carotenoids (lutein and beta-carotene ) and flavonoids (kaempferol , quercetin and 45 other) . It also contains cancer risk lowering sulforaphane compounds , indole-3-carbinol and Isothiocyanates (ITCs) made from glucosinolates in kale.

All these phytonutrients together along with high Vitamin K helps to fight against damage to the free radicals which is the main cause of various types of cancers, particularly cancer of the bladder, breast, colon, ovary, and prostate.

If you are on a high risk zone of getting cancer or already have cancer then you must add kale to your daily diet.

4. Kale Reduces Inflammation

Both Vitamin K and Omega -3 fatty acids provide great anti-inflammatory capabilities to the body. One cup of kale provides 10 % of the daily requirements of Omega3.

Kale is one of the highest sources of Vitamin K which is an essential element to reduce inflammation.

A combination of both Omega 3 fatty acids and Vitamin K can significantly lower our risk of chronic inflammation and associated health problems such as arthritis, autoimmune disorders and asthma.

Other contents of kale such as carotenoids that work as inflammation-reducing antioxidants, as well as vitamins E and C help protect the body from pro-inflammatory molecules called cytokines.

The vitamin C content helps relieve stiff joints


5. Kale Boosts Cardiovascular Health

The antioxidants in kale help our bodies to fight free radicals that damage cells. Kale reduces Low Density Lipoproteins (LDL) cholesterol and its potassium and magnesium contents help to keep blood pressure under control and reduce possibilities of stroke.

Folic acid and B6 content provide cardiovascular support to prevent heart diseases.

High potassium intake is also associated with a reduced risk of strokes.

Steamed kale provides much better capabilities to protect hear diseases than the natural kale. But both are useful.

You can eat steamed kale or make kale juice, smoothies or whatever combination but make sure that you eat kale everyday to keep your heart healthy.

6. Kale Improves Eyesight

Vitamin A in kale helps to improve your vision by providing protection to cornea and preventing degeneration of eye cells. This itself will ensure you good eye site for a very long period in your old age.

The oxidants carotenoids lutein and zeaxanthin contained in kale are also very good for eye health, particularly in protecting against age-related macular degeneration and cataracts.

These protect the eyes from excessive exposure to the sun’s harmful ultraviolet (UV) rays.

Start taking kale in your diet in juice, salad or soup form to ensure good eyesight.

7. Kale boosts Immune Systems

Kale contains Vitamin C, which improves hydration and metabolism. Properly functioning metabolism and full hydration improves your immune system. You feel healthy because you have become healthy.

In addition, the other nutrients and phytonutrients also strengthen the immune system and fights viruses and bacteria.

8. Kale Strengthens Bone and Joints

Kale is rich in calcium. In fact, it contains more calcium than milk if calculated on per calorie basis. The best part of kale is that it is also rich in Vitamin C which helps calcium absorption.

This high absorption helps in avoiding bone loss, preventing osteoporosis and maintaining metabolism.

The combination of Vitamin C and Vitamin K increases bone health and also maintains cartilage and joint flexibility

9. Kale is a Great Detox

Unusually high Sulfur compounds and fiber are the two elements of kale that make it a good detox to keep your liver healthy.

In addition, the isothiocyanates (ITCs) made from kale's glucosinolates regulate the detoxification process in the body cells.

You can make green smoothies from kale by using kale, banana, ginger and honey in organic yogurt. Make a combination to suit your taste. You can add lime or lemon juice if required.

10. Kale Improves Skin

Kale is called nutritional powerhouse. It works on the body from every angle as it has good concentrations of antioxidants, vitamins and minerals. In addition the healthy balance of omega-3 and omega-6 fatty acids keep the disease at bay.

When the body is good from inside and the cells are getting the oxygen and other nutrients, then your skin becomes the biggest beneficially. It grows healthy, glows and you look younger than your age.

11. Kale Prevents and Manages Diabetes

Fiber content of kale and other metabolism improving elements such as Omega 3 fatty acids helps regulating blood sugar level in the circulation system.

People with diabetes 2 will greatly benefit by daily consumption of this highly healthy food.

Overall, kale is great healthy food which can’t be avoided from your daily meals. Eat salads, drink juice or steam cook as vegetable or whichever other method or combination you can make, but make sure that you have at least one cup of kale daily.