The best leafy green vegetables for the health must include kale. Kale contains vitamins such as A, B6, B1, B2, B3, C and K. In addition, kale contains manganese, copper, calcium, potassium, magnesium, phosphorus, iron, dietary fiber and protein as well. Further, it has the omega-3 fatty acid named alpha linolenic acid (ALA). Furthermore, kale contains anti-inflammatory, antioxidant, anticancer, cardio-protective, antidepressant and antiviral properties. Due to its beneficial properties, health experts suggest eating kale 4 or 5 times a week. Here are some of the wonderful health benefits of kale.
Health Benefits of Kale
- Aid Weight Loss
Losing weight is one of the best health benefits of kale. Kale contains a few properties making it perfect for losing weight. It is packed with fiber and low in both carbohydrates and calories. Fiber helps to keep you feeling full throughout the day, so you’ll eat less.
Further, due to its high water content and fiber and low fat, this vegetable contains a low energy density that aids weight loss. You can use this vegetable to make one glass of vegetable juice, a bowl of soup or a green salad.
- Improve Bone Health
Kale is packed with calcium, vitamin K, magnesium as well as omega-3 fatty acids, all of which are necessary for bone health. Especially, vitamin K plays a vital role in preventing osteoporosis. In addition, vitamin K aids in retaining calcium in your bone matrix. A lack of vitamin K can lead to bone fractures. You can eat kale in steamed, grilled, or raw form. This vegetable makes a wonderful addition to sandwiches, salads, appetizers and soups as well.
- Prevent Anemia
If the levels of red blood cells are low, it causes anemia, which leads to fatigue. The body needs iron to increase hemoglobin levels and make red blood cells. Kale can help to prevent iron-deficiency anemia because it is loaded with iron. In addition, it helps to improve the absorption of iron of the body thanks to its vitamin C. Furthermore, kale is full of folic acid and vitamin B12 that the body require recovering from anemia
- Fight Cancer
Kale helps to protect against various cancers such as colon, ovarian and prostate because it has powerful antioxidants, such as flavonoids and carotenoids. Further, kale comprises the sulforaphane compounds that are effective at combating cancer, particularly colon cancer. In addition, kale comes with vitamin K and phytonutrients, all of which help to prevent free-radical damage. Moreover, kale comprises a compound named indole-3-carbinol,which helps to prevent cancer. Thus, to prevent cancer, it’s suggested to add kale to your diet.
- Lower Inflammation
Basically, inflammation in our body can be the symptom and the cause of many health problems, such as arthritis, asthma and autoimmune disorders. Kale also has omega-3 fatty acids and a potent anti-inflammatory property that reduce inflammation and pain as well. Moreover, kale consists of carotenoids working as inflammation-reducing antioxidants, and vitamins E and C as well. These components help to fight against pro-inflammatory molecules named cytokines. Thus, to combat pain and inflammation, consume kale juice frequently.
- Improve Eye Health
One of the best health benefits of kale is improving eye health. Kale is full of many carotenoids that our body requires producing vitamin A. Basically, vitamin A helps to protect the cornea and inhibits degeneration of eye cells as well to ensure good eyesight.
Further, kale comprises the carotenoids lutein & zeaxanthin, all of which are helpful for eye health. Start taking this vegetable in your diet in the salad, soup or juice form to make sure good eyesight.
- Aids In Detoxification
Basically, kale gives comprehensive support for the detoxification system of the body. Kale comprises the sulfur and fiber that help the process of detoxification. Fiber helps to bind with toxins, inhibiting them from being absorbed by the body and removing them as waste products. Furthermore, the isothiocyanates present in kale help to regulate the process of detoxification at a genetic level. For this purpose, you can make a detox smoothie by blending together 1 cup of chopped kale, ½ each of peeled and seeded lemon and lime, 1 banana, 1 cup of water, ½ tablespoon of grated ginger with 1 tablespoon of raw honey. Then, start your day with the wonderful green smoothie.
- Manage Diabetes
Kale is also good for Type 1 & Type 2 diabetes as well since it contains fiber. Fiber helps to reduce blood glucose levels in those experiencing Type 1 diabetes. It helps to improve blood sugar, lipids & insulin levels in people having Type 2 diabetes. In addition, kale contains the omega-3 fatty acids that help to increase insulin sensitivity and lower glucose levels. Moreover, kale may help to deal with Type 2 diabetes owing to its magnesium.
- Enhance Heart Health
Boosting heart health is also one of the best health benefits of kale. Kale can help to protect against heart disease. Kale helps your body combat free radicals damaging cells and genetic material as well because it contains antioxidants. In addition, kale consists of the magnesium and potassium content that helps to maintain the blood pressure level. Plus, high potassium intake helps to remove the risk of strokes. Consume kale juice with a teaspoon of powdered chia seeds or flaxseeds a few times per week to help improve cardiovascular health.
- Strengthen Your Immune System
Kale also helps to strengthen the immune system to combat bacteria and viruses thanks to its nutrients and antioxidants. Vitamin A in kale plays an important role in producing energy in the cells while the vitamin C helps to boost the immune system and aids in regenerating other antioxidants in your body. Furthermore, kale comprises iron and folate, two vital immune-boosting nutrients. You can add kale to your salads, soups, smoothies, or make kale chips.
- Skin Health
Kale is essential for skin care. Vitamin C found in this green vegetable helps to create the collagen that is needed for skin strength. In addition, it is rich in copper that enhances the synthesis of melanin, guarding the skin against the sun. Apart from that, vitamin A in it enhances healthy cell growth and prevents against skin diseases. Plus, antioxidants in it prevents the impact of ultraviolet radiation on your skin.
Kale contains a measurable amount of oxalates, so people with kidney problems, gout, gallbladder problems, or rheumatoid arthritis, need to consult their doctor prior to adding this green vegetable to their diet. Plus, people with thyroid problems shouldn’t eat kale in large amounts.
Hope you found this post on benefits of kale was helpful! Remember to share your experiences with us.
This guest post is by Nina Nguyen, a blogger with many years of experience on searching the best natural home remedies for beauty and health issues