Kale is said to be one of the healthiest and most nutrient dense foods on Earth. It is reputed as a super-food and provides uncountable benefits to our bodies. It is rich in various rare minerals, vitamins, calcium, iron, beta-carotene, and a lot more while being an energy booster. Consuming it regularly, in moderation, vastly improves the overall health of an individual and ever since various food bloggers have hyped up Kale’s benefits, there’s a frenzy regarding it. So how good is Kale exactly? Here is a list of the Top 12 major health benefits of eating Kale:
12. Keeps Calories in check
Kale is fiber rich and super low in calories. Consuming it on a regular basis keeps your calorie intake in check since it is extremely filling and contain good fats like omega-3. One cup of kale gives you 5 grams of fiber and around 35 calories. This means you can eat a lot of it to suit your appetite without feeling plagued with fats and calories. This contributes to weight loss since feeling full with a healthy and nutritious veggie like Kale prevents you from having bad food cravings!
11. Improves & Cleans Blood
Kale is highly rich in Iron and Vitamin K, two important elements for optimum blood health. It has more iron than beef (!!). Iron is essential for hemoglobin & red blood cell formation along with proper transport of oxygen while Vitamin K is important for proper blood clotting. Moreover its magnesium and potassium content help lower blood pressure so it is highly beneficial for people with high BP as well. Overall Kale’s detox properties keep our blood health in check.
10. Provides Detoxification
Kale is one of the best detox foods to ever exist! Its high natural fibers make sure that your body stays clean inside out. One of Kale’s best virtues lies in the fact that it cleans our digestive system, blood and skin – it is a source of overall body detoxification! It also contains a good amount of sulfur which binds with toxins and helps our body remove them easily.
9. Kale is rich in Antioxidants
Antioxidants are vital elements for a healthy and strong body as they determine cell growth and health. Kale is high is antioxidants, in fact, it has one of the most antioxidant rich foods on the planet. Antioxidants found in Kale like Carotenoids are beneficial for our eyes and skin while Flavonoids have anti-inflammatory health benefits and keep us away from diseases.
8. Kale is Anti-inflammatory in nature
Inflammation in our body can be the cause of many diseases while being a symptom of degenerating health. Kale contains Omega-3 fatty acids which help to prevent inflammation caused by arthritis and various autoimmune disorders. It can also aid with asthma because of it! Its anti-inflammatory nature provides our body with better immunity and keeps our overall body healthy.
7. Improves Bone Health
Kale is high in calcium. Per calorie, it has more calcium than milk, which helps maintain cartilage and joint flexibility while also aiding in the prevention of bone loss, osteoporosis and maintaining a healthy metabolism. Kale, unlike other greens like Spinach, has almost no oxalates that impair absorption of calcium making it ideal for the improvement of bone health.
6. Helps fight Diabetes
Kale is dense in fiber. A diet rich in fiber lowers blood glucose levels in people with type-1 diabetes. Kale regulates blood sugar, lipids, and insulin levels, all of which are vital for people with type-2 diabetes. It is low in calories and carbohydrates, making them some of the few foods that people with diabetes can enjoy amply without feeling restricted.
5. Strengthens Eye Health
For a generation like ours, eye health has gone down the drain! We’re constantly on our devices and are eyes take a lot of damage for that. As most commonly said – Carrots are the best for our eyes, it may not be entirely true since Kale is just as beneficial. It is loaded with Carotenoids which help prevent the degeneration of our eye cells. It is also rich in Lutein and Zeaxanthin which prevent UV radiations from the Sun to damage our eyes.
4. Keeps Brain Health in check
Our brain is 60% fat and the fats that we require the most for our brain health are the omega-3s which just happen to be found in abundance in kale. Proper brain function and health is also determined by essential vitamins and minerals. One cup of kale has 134% Recommended Dietary Allowance (RDA) of Vitamin C, 206% RDA of Vitamin A and a whooping 684% RDA of Vitamin K. So what does this mean? High RDA percentage of Vitamin K translates to the growth, repair and maintenance of our brain cells along with the preservation of healthy fats. All of this directly or indirectly benefit our brain and keep our brain health in check.
3. Strengthens the Immune System
Kale has about 10 times more Vitamin C than Spinach! Vitamin C is one of the most important elements for a strong immune system since it helps fight off foreign invaders. Kale’s detoxifying virtue keeps our body clean from toxins and free radicals which directly impact our immunity negatively. Its antioxidants are essential for our immunity since they help our body to fight and prevent various diseases. Studies have shown that consuming kale on a regular and moderate basis prevents us from catching common diseases like cold and fever which means that it boosts our immune system!
2. Helps fight Cancer
Kale is long known to be one of the best foods for fighting cancer. It contains glucosinolates which get converted to cancer fighting compounds once its source is digested. Sulforaphane is one of the compounds found in Kale which fight the development of cancer. Moreover, Cancer Research Institutes recommend a kale inclusive diet since studies have shown that it protects the body from colon and breast cancer and is said to help fight various other forms of the deadly disease.
1. Provides Cardiovascular support
Kale is excellent for your heart! Being rich in antioxidants, it helps your heart cope with strain from daily activities while kale’s high nutrition content all contribute to cleaner and healthier blood. Being a green leafy vegetable, it lowers cholesterol which is directly beneficial for the health of the heart. Moreover Kale is one of the best sources of Potassium, Vitamin C, Vitamin B6 and fiber, all of which contribute to the prolonged health of the cardiovascular system. Potassium is specially reputed for protecting the heart from stroke and various diseases. Hence a kale rich diet keeps our heart healthy and improves our cardiovascular system.
These are the major health benefits of kale – from the heart to the brain, it protects and keeps our body healthy and helps us fight diseases and various forms of cancer. Go as they say: EAT MORE KALE!