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Health benefits of kale

Kale benefits

Kale good for you

Kale has also been termed the queen of greens and a nutritional powerhouse. Kale is a vegetable which belongs to the cruciferous family.

It is green vegetables like broccoli, cauliflower, cabbage and collard green. You consumed it both in raw and cooked form.

Kale is existing in different colours and shapes; like, green or purple and with curly or smooth shapes. Mostly the type of kale that is consumed is curly having a hard stem and curly leaves.

Although it is similar to the vegetables of the family but differs due to its leaves. It is packed with nutrients that have unlimited effects on health.

 Nutritional facts about kale:

Kale nutritional value

Kale is considered a powerhouse of nutrients. Kale have very little fat but a large part of it is the omega 3 fatty acid. It is the most nutrient-dense food existing.

Although it is low in calorie content eating kale is a great way to include veraity of nutrients in the diet.  It is estimated that a cup of  raw kale which is about 67 grams contains:

Vitamin K

684 % daily value

Vitamin C

134 % daily value

Vitamin A

206% of the daily value

Manganese

26% of the daily value

Copper

10% of the daily value

Calcium

9% of the daily value

Magnesium

6% of the daily value

Potassium

9% of the daily value

Carbohydrate

6 grams

Thiamine

3%

Protein

3 grams

Health benefits of kale:


1. Provide antioxidants:

Kale is rich in antioxidants. Antioxidants perform the function of reducing free radical formation whose function is to cause mainly oxidative damage.  

It is one of the leading points from where various diseases originate. Antioxidant removes unwanted toxin that is produced during natural process within the body.

The name of these is vitamin C, beta carotene and several other polyphenols and flavonoid. 

Mostly flavonoids are present in a large amount having the property of lowering blood pressure, heart protection, anti-inflammatory, anti-viral etc.

It is estimated that two cups of raw kale provide 1.2 mg of beta-carotene, 79.2 mg of lutein and 3.84 mg of vitamin C.

 2. May reduce heart disease:

Cholesterol performs many functions in the body. To illustrate, it helps to make bile acid, which further helps to digest extra fat from the body.

When all the fat is absorbed from the body, then bile acid is reabsorbed into the bloodstream.  The substances that contain bile are known as bile sequestrants that purpose is to reduce cholesterol levels which further helps to reduce the risk of heart disease.

Kale is rich in fibre which has a beneficial effect on heart health. because eating fibre help to lower cholesterol level and reduce weight gain.

One cup of cooked kale provides 5.2 grams of fibre. Due to its anti-inflammatory properties,  it also helps to improve coronary artery risk factors.

3. Kale is the best source of vitamin K:

Vitamin K is an essential nutrient for the body and existed in different forms. Its main function is to bind calcium along with activating certain proteins which helps in blood clotting.

Kale is one of the main sources of vitamin K. it contains Vitamin K1 form which is quite different from vitamin K2.

Vitamin K1 is also known as a coagulation vitamin because it helps in coagulating blood clotting. While k2 is mostly found in the animal source which ensures proper bone health. It is estimated that one cup of kale provides 544 micrograms of vitamin K.

4. Help to fight cancer:

Cancer is the leading cause of death worldwide. Kale is packed with nutrients that help to fight against cancer.

One of them is sulforaphane which fights against cancer at a molecular level. It is present mostly in green vegetables such as broccoli, and kale. Another substance is indole-3-carbinol which prevents cancer.

Kale also contains fibre that helps to prevent colorectal cancer. Because fibre quickly passes through the colon and clears the cancer-causing agent if any is present.

Kale has a cancer-fighting carotenoid that protects against DNA damage caused by free radicals which ultimately cause cancer.

5. Help to lose weight:

Kale is also helping the body lose weight. Although it is low in calorie help you to feel full. Kale has low energy density because of the low calorie and high-water content.

It is also rich in fibre and protein which are considered weight-loss nutrients. It is not a recommendation of how much you should eat to lose weight but to satisfy your need.

6. Improve digestion:

Kale has sugar (probiotic) known as sulfoquinovose that feeds good bacteria in the gut. These further help for proper digestion process and keep harmful bacteria at a down level because their high-level causes malnourishment and diarrhoea.

7. Improve brain functioning:

Kale also helps to support brain health. It has anti-inflammatory properties because of omega-3 fatty acids that help to improve brain performance and memory.

It also has sulforaphane that reduces inflammation which further boosts cognitive health. iron is another compound that helps to improve brain health. due to the absence of iron in the body, proper blood is not circulated from the body to the brain.  

For related articles check the link:

The Hub of Super Health and Nutrition

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