Kale is a healthy superfood and a powerhouse of nutrients. This leafy green vegetable is absolutely packed with countless health benefits, in fact it is one of the most nutrients-dense foods available. In this brief article we will examine a few of the many health benefits of kale that you really need to know about and here they are!
Kale is Great for Weight Loss
Kale is a great addition to your diet if weight loss is your goal. Kale is a very nutrient dense food, meaning it is packed with nutrients for the small amount of calories it contains. A single cup of raw kale has only 7.2 calories, and a cup of cooked kale has 33 calories. Kale also has almost no fat, but has more calcium per calorie than milk! Because of its nutrient density kale leaves you feeling full and satisfied, which makes it the perfect food for weight loss and control. But dieting or not, you should be consuming this amazing food every day! Whether it be raw kale in a salad, kale juice, or kale chips, you should strive to make kale a daily part of your diet.
Kale is Filled With Antioxidants
So we’ve all heard of antioxidants, but what exactly are they? Antioxidants are molecules that fight compounds in our bodies. If the level of these compounds becomes too high, they will cause harm to your body. These compounds are known as free radicals. Free radicals that are out of control can cause heart disease, cancer, diabetes and so much more. Kale contains antioxidants such as polyphenols, vitamin C and beta-carotene that will help prevent diseases, and they’re also just great for your overall health and calming those free radicals as well. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol. Kale, as well as other leafy greens, are very high in antioxidants. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (source).
Good Bone Health
Kale is an amazing source of vitamin K, just like many other leafy green veggies. This vitamin is essential for strong, healthy bones. It is also essential to every human because blood won’t clot properly without it. Studies have found that people who consume lots of Vitamin K are less likely to fracture bones. Vitamin K works alongside calcium to keep your bones from osteoporosis. Kale is one of the greens that contains the most vitamin K. Cooked kale has more than cooked spinach, cooked collard greens, brussel sprouts and even broccoli. If you’re looking for the food with lots and lots of vitamin K, kale should always be in your kitchen. Kale is also high in magnesium, a mineral you also should consume for better bone health (source).
Your heart is the one thing keeping you alive everyday and it’s so vital that you take care of it and keep it very healthy. Kale can help you with that, since it has plenty cardiovascular benefits. This amazing green is super rich in fiber. Fiber lowers cholesterol which helps reduce the risk of heart disease. In addition to that, the potassium and magnesium found in kale are known to lower blood pressure. Purple kale contains anthocyanins that also improve the health of your heart (source).
Better Eye Health
As we already mentioned, Kale contains beta-carotene. Not only is this antioxidant a good fighter of free radicals, but beta-carotene also preserves eye health. It helps prevent dry eyes and night blindness. The vegetable also contains Lutein and Zeaxanthin. They help fight off cataracts and age related eye diseases and build a stronger eye tissue that protects your eyes.
Hair, Skin and Nails
Because of the vitamin and mineral content of kale that we consume when we eat this important vegetable, it comes as no surprise that this food will help with the health of your hair skin and nails. It is no secret that antioxidants reduce the signs of aging. You can find plenty of anti aging beauty products with antioxidants. Kale has lots of those, and it’ll leave your skin glowing, healthy and the antioxidants will fight those wrinkles too! You can find a large quantity of vitamin A in kale. Vitamin A will make sure your nails and hair are staying strong and healthy, and it’s great for the skin as well. The fatty acids of kale will nourish the scalp and increase hair growth and elasticity. Not only can you take hair and nail strengthening pills, now you know what food to eat to get the best results possible.
Here’s a Partial List of Kale’s Nutrients
The nutrients this queen of greens contains are:
Kale also contains iron, phosphorus, vitamin B1, vitamin B2 and vitamin B3 in smaller amounts. If you thought Kale couldn’t get any healthier, this dark green vegetable also contains a little bit of omega-3 fatty acids. Omega-3 fatty acids are a great help for your overall health. They’re good for decreasing the risk of heart conditions, they reduce insulin resistance and fight inflammation.
Cooked Kale vs Raw Kale
Cooked kale has more calories, but has almost twice the vitamin K that raw kale contains. Raw kale is harder to digest, but has more vitamin C than the cooked version of this green veggie. Some studies have fund that cooking the kale reduces some of the antioxidants. It’s hard to say which is healthier and it depends on what nutrients you are looking to consume the most. Cooked and raw kale are both extremely healthy (and delicious) so we suggest you eat kale both ways and don’t even worry about it.
Kale Juice Benefits
A great way to consume kale is to drink kale juice. It contains all of the nutrients kale contains (of course). By drinking kale juice or by consuming kale on a daily basis you can reduce the risk of osteoporosis and strengthen your teeth. Kale juice is an easy way to add some kale into your diet and it’ll let you enjoy all the great health benefits kale brings.
By eating kale, you’ll feel how great is is for your body inside and out. Recently, this powerhouse vegetable has started getting more and more recognition for being the amazing health food that it truly is. Kale will strengthen everything from your immune system to your nails and there are so many yummy ways you can enjoy this leafy green. If you aren’t eating kale, well, you’re missing out! However, it is also important to remember that you shouldn’t just eat kale constantly now. Eating kale everyday is fine but be careful that you aren’t consuming too much because too much dietary fiber and antioxidants isn’t good for us either.