Kale is considered to be the king of super healthy greens, it is popular and widely used because of its immense nutritional and health benefits.
Kale is one of the healthiest and most nutritious vegetables we have on the planet. It belongs to the cabbage family and it is of different types and the leaves can either be smooth or curly.
There are lots of beneficial compounds present in kale and almost all of them have powerful medicinal properties.
Below are ten amazing health properties of kale.
10 Health Benefits of Kale
Kale is so dense in vital nutrients that a cup of raw kale, which is about 67 grams of kale or 2.4 ounces, contains 206% of your daily value of vitamin A, 684% of your daily value of vitamin K, 134% your DV of vitamin C, 9% of your daily value of vitamin B6, 26% of your daily value of manganese, 9% of your daily value of calcium and potassium, 6% of your daily value of magnesium, and 10% of your daily value of copper.
It also contains more than 3% of your daily requirement of vitamins B1, B2, B3, phosphorous, and iron and it has a total of 33 calories with 3 grams of proteins and 6 grams of carbohydrates with 2 grams being fiber.
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Kale contains very little fat and a majority of the fat is alpha linolenic-acid, also known as omega-3 fatty acid. This humble vegetable is one of the most nutrient-dense foods in the world, a great way to improve your health dramatically is to increase your intake of kale.
2. Fights Cancer
There are lots of powerful cancer-fighting compounds in kale. One of the most powerful cancer-fighting compounds in kale in Sulforaphane, this compound stops the formation of cancer cells at the molecular level.
It also contains indole-3-carbinol, another powerful compound that fights cancer in the body. This makes kale an effective remedy for fighting different types of cancer.
3. Storehouse of Kaempferol and Quercitin
Kale is a storehouse of powerful antioxidants like kaempferol and Quercitin. They are also rich in vitamin C, beta carotene, polyphenols, and many types of flavonoids.
These antioxidants protect your body from free radicals and they also help your body overcome the effects of these free radicals. Free radicals cause oxidative damage which is one of the leading causes of premature aging, cancer, and many other types of chronic diseases.
These antioxidants also have other important roles and functions that they play in your body. They bring down high blood pressure, they protect your heart, and they fight inflammation, depression, cancer, and harmful microbes.
4. Rich Source of Beta-Carotene
Kale is very rich in beta-carotene, but not vitamin A as some people claim; this beta-carotene is what the body converts to vitamin A, and this, in turn, boosts the levels of vitamin A in the body and protects your eyes.
Beta-carotene is also a wonderful antioxidant that play a lot of important roles in your body.
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5. Rich Source of Vitamin C
Vitamin C is an essential nutrient in the body, it is needed in the body for many important functions and cellular activities. One of the most important functions of vitamin C is boosting the immune system. It helps in the production of collagen, an important protein that makes up your skin and tissues.
Kale has the highest amount of vitamin C than any other vegetable. It even contains about 5 times the vitamin C in spinach, this makes it one of the best sources of vitamin C in the world.
The content of vitamin C in a cup of raw kale is higher than the amount of vitamin C in a whole orange.
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6. Fights Nutritional Deficiencies
Kale is high in lots of vital minerals that your body needs and depends on for optimum functions and health. A deficiency in any of these minerals causes health complications and even death in serious cases.
It is rich in calcium, this mineral is necessary for strong bones and proper cellular functions. It also has a great deal of magnesium, a lot of people are deficient in this vital nutrient, it prevents heart disease and diabetes.
Kale contains potassium, this mineral helps regulate the electric gradient of your heart and cells; it also help regulate blood pressure thereby reducing the risks of heart attack and heart disease.
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One great advantage kale has over other green vegetables like spinach is that it is very low in oxalate and other antinutrients which bind to minerals and make their absorption in the body difficult.
7. Reduces the Risks of Chronic Diseases
Kale helps you reduce your risks of chronic diseases by bringing down high levels of cholesterol. Cholesterol has many important functions in your body but too much of it can cause serious health complications and even death.
Excess cholesterol can block your blood vessels thereby resulting into heart attack, stroke, and other severe and chronic diseases. Kale is rich in bile sequestrants, these substances help remove excess cholesterol from your bloodstream thus reducing the risks of these diseases.
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8. Protects Your Eyes
Kale is rich in zeaxanthine and lutein, these powerful antioxidants protect your eyes and prevent eye problems. It also reduces the risks of age-related eye problems.
These antioxidants along with carotenoid antioxidants are found abundantly in kale. They help reduce the risk of macular degeneration, cataracts, and other severe eye disease.
9. Rich Source of Vitamin K
Kale is one of the best sources of vitamin K, this is a very important nutrient because, without it, your body will run into a lot of problems. It ensures proper clotting of blood and prevents loss of blood from injuries and accidents.
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Vitamin K activates special proteins in your body and this enables them to bind to calcium for proper blood clotting. Warfarin, a powerful anticoagulant drug works by preventing or inhibiting the functions of vitamin K.
A cup of raw kale contains almost 7 times your recommended daily amount of vitamin K, this makes kale one of the best sources of vitamin K in the world.
10. Help Weight Loss
Kale is one of the weight-loss friendly foods we have on the planet. It is low in calories but it has fiber that helps you feel full for a long time by slowing the rate of digestion.
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This help to regulate hunger and food intake and it also has a low-density energy which aids weight loss tremendously. It is also rich in proteins, proteins and fiber are two key nutrients when it comes to weight loss.
If you want to lose weight, you can add more kales to your meals.