Health Benefits of Consuming Kale

1. Diabetes

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of chopped fresh kale provides about 2.6 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.

2. Kale is high in iron

 Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.This includes beta-carotene, vitamin C, as well as various flavonoids and polyphenols .Antioxidants are substances that help counteract oxidative damage by free radicals in the body .Oxidative damage is believed to be among the leading drivers of ageing and many diseases, including cancer .

4. Bone health

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.5

One cup of kale provides a whopping 550 micrograms of vitamin K, over 680% of our daily needs.

5. Kale is high in Vitamin K

 Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

6.  Excellent Source of Vitamin C

Vitamin C is an important nutrient.It is a water-soluble antioxidant that serves many vital functions in the body’s cells.For example, it is necessary to synthesize collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach .

7. Kale is high in calcium

Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

8. Digestion

Kale is high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.

9. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease

Cholesterol has many important functions in the body.One of them, is being used to make bile acids, which are substances that help us digest fats.The liver turns cholesterol into bile acids, which are then released into the digestive system whenever we eat a fatty meal.When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

10. Kale is a great detox food

 Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

11. Healthy skin and hair

Kale is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Adequate intake of vitamin C, which kale can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.

12. There Are Numerous Cancer-Fighting Substances in Kale

Cancer is a terrible disease, characterized by uncontrolled growth of cells.Kale is actually loaded with compounds that are believed to have protective effects against cancer.This includes sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.

It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer .

How to Cook Kale

Add kale to pasta sauce, smoothies, or soup. Or try one of these methods:

Saute it: A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes. The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.

Make a kale Caesar salad: You can eat kale raw in a salad. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.

Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.