Kale is quickly emerging as one of the most popular leafy greens among health-conscious individuals. It is a part of the cruciferous family of vegetables, including broccoli, cauliflower, and Brussels sprouts.
Kale is packed with various essential vitamins, minerals, and antioxidants, making it one of the most nutritious foods on the planet.
Described as a “superfood,” this cruciferous vegetable has been long touted for its ability to reduce inflammation, lower cholesterol levels, and promote heart health.
In addition, it is an excellent source of fiber, which helps promote digestive health and feeling full and satiated.
Whether consumed in its raw form, juiced, eaten as kale chips, or incorporated into a variety of dishes, adding Kale to your diet is a smart move for anyone looking to optimize their overall health.
In this article, we will discuss 15 proven health benefits of Kale and how it can improve your overall health and well-being.
What is Kale?
Kale is a leafy green vegetable that is a member of the cruciferous family of vegetables. It is a close relative of broccoli, cauliflower, and Brussels sprouts.
It is often referred to as a “superfood” due to its high nutrient content. Kale is slightly bitter and earthy and is often used in salads, smoothies, and soups.
Kale is available in a variety of forms, including curly, ornamental, and Tuscan. Curly Kale is the most commonly found type and is often used in salads and smoothies.
Tuscan Kale, also known as Lacinato or dinosaur kale, has a more tender texture and is often used in soups and stews.
Nutrition Facts of Kale
Kale is incredibly nutritious and packed with various vitamins, minerals, and antioxidants. Here are the nutrition facts for one cup (67 grams) of raw kale:1
- Calories: 33
- Protein: 3 grams
- Fiber: 2 grams
- Vitamin A: 206% of the Daily Value (DV)
- Vitamin C: 134% of the DV
- Vitamin K: 684% of the DV
- Vitamin B6: 9% of the DV
- Calcium: 9% of the DV
- Potassium: 9% of the DV
- Copper: 10% of the DV
- Magnesium: 6% of the DV
Here are the 15 Proven Health Benefits of Kale
1. Kale may support bone health.
Kale is an excellent source of vitamin K, which is essential for bone health. Vitamin K helps to activate osteocalcin, a protein that is essential for bone health and helps to build and maintain strong bones. Kale is also a good calcium source, another essential nutrient for bone health.2
In addition, vitamin K is essential for the production of proteins that play a role in blood clotting. This is essential for controlling bleeding and avoiding excessive loss of blood.
2. Kale may protect against heart disease.
Kale is rich in antioxidants, which can help to protect against heart disease. Eating kale may be crucial for individuals needing antioxidants that can help reduce inflammation and oxidative stress, both of which are linked to an increased risk of heart disease.
Additionally, Kale is a good source of fiber, which can help to lower cholesterol levels and reduce the risk of heart disease.3
Also, similar to other green leafy vegetables, kale is rich in nitrates that are proven to provide advantages for blood pressure.
3. Kale may protect against cancer.
Kale is a cruciferous vegetable that contains compounds that can help protect against cancer.
These compounds, known as glucosinolates, are converted into isothiocyanates in the body, which have been shown to help prevent cancer. Additionally, Kale is rich in antioxidants, which can also help to protect against cancer.4
4. Kale may support eye health.
Kale is a rich source of lutein and zeaxanthin, two essential antioxidants for eye health. These antioxidants help to protect the eyes from damage caused by free radicals. They can reduce the risk of cataracts and age-related macular degeneration.5
5. Kale may support immunity.
Kale is packed with vitamin C, essential for a healthy immune system. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting off infections and illnesses.
Additionally, Kale contains other nutrients, such as vitamin A and iron, which also support a healthy immune system.6
6. Kale is a powerful antioxidant.
Kale is one of the most antioxidant-rich foods available, with a high content of vitamins C and E and other antioxidants such as beta-carotene and flavonoids.
Antioxidants help neutralize free radicals, harmful molecules that can damage cells and contribute to various diseases.7
7. Kale may lower cholesterol levels.
Kale is a good source of fiber, which can help to lower cholesterol levels. Fiber binds to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream.
Additionally, Kale contains compounds known as bile acid sequestrants, which can further lower cholesterol levels.8
8. Kale may promote weight loss.
Kale is low in calories and fiber, making it an excellent weight-loss food. Fiber helps to keep you feeling full, reducing the likelihood of overeating.
Additionally, Kale contains compounds known as thylakoids, which have been shown to reduce hunger and promote feelings of fullness.9
9. Kale may support the digestive system.
Kale is high in fiber, which can help to promote a healthy digestive system. Fiber helps to keep the digestive tract moving, preventing constipation and promoting regularity.
Additionally, Kale contains compounds known as glucosinolates, which can help to support the gut microbiome and promote the growth of beneficial bacteria.10
10. Kale is a great anti-inflammatory food.
Kale is rich in antioxidants and other anti-inflammatory compounds, which can help to reduce inflammation throughout the body. Chronic inflammation has been linked to a variety of diseases, including heart disease, cancer, and autoimmune disorders.11
11. Kale may promote liver health.
Kale contains compounds known as sulfur-containing phytonutrients, which can help to support liver health. These compounds help to activate enzymes in the liver that are involved in detoxification, helping to remove harmful toxins from the body.12
12. Kale may improve bone health.
In addition to being a good source of vitamin K and calcium, Kale also contains other nutrients essential for bone health, such as magnesium and potassium. These nutrients help to support bone density and reduce the risk of osteoporosis.13
13. Kale may enhance brain health.
Kale is rich in nutrients essential for brain health, including vitamin K, folate, and omega-3 fatty acids. These nutrients help to support cognitive function and reduce the risk of age-related cognitive decline.14
14. Kale may support urinary health.
Kale contains compounds known as phytoestrogens, which can help to support urinary health. These compounds help to regulate estrogen levels, reducing the risk of urinary tract infections and other urinary problems.15
15. Kale may improve the health of the skin and hair.
Kale is packed with essential nutrients for healthy skin and hair, including vitamin A, vitamin C, and iron. These nutrients help to promote collagen production, reduce inflammation, and support healthy hair growth.16
Frequently Asked Questions & Answers
1. What’s the healthiest way to eat Kale?
The healthiest way to eat Kale is to eat it raw or lightly cooked. Raw Kale is an excellent addition to salads, while lightly steamed or sautéed Kale can be used in stir-fries, soups, and other dishes.
In addition, drinking kale juice has been reported to be very healthy when taken in the appropriate proportion. In some cultures, it is often recommended to eat kale raw to enjoy all the health benefits.
2. Is Kale safe to eat for everyone?
Eating Kale is generally considered safe for most people. However, it has been reported that some individuals may be allergic to it or experience digestive issues after consumption.
Additionally, individuals who take blood thinners or have a history of kidney stones should consult their doctor before consuming large amounts of Kale, as it contains high levels of vitamin K and oxalates.
3. Which is healthier, spinach or Kale?
Both spinach and Kale are highly nutritious and offer numerous health benefits. Spinach is an excellent source of vitamins A and K, iron, and antioxidants.
Conversely, Kale is an excellent source of vitamin C, calcium, potassium, antioxidants, and anti-inflammatory compounds.
When it comes to choosing between spinach and Kale, it ultimately comes down to personal preference and dietary needs. Both can be incorporated into a healthy diet and offer various health benefits.
4. Does cooking kale destroy nutrients?
Although cooked kale is considered the best way to enjoy kale in delicacies, cooking kale can cause some loss of nutrients, particularly if it is overcooked or boiled for an extended period.
Lightly steaming or sautéing Kale is often recommended to preserve many nutrients while making it easier to digest.
Additionally, pairing Kale with a source of healthy fat, such as olive oil, can help to increase the absorption of certain nutrients.
Conclusion
Kale is a highly nutritious leafy green vegetable that offers numerous health benefits. From supporting bone health and immunity to promoting weight loss and improving brain function, there are many reasons to incorporate Kale into your diet.
Whether you enjoy it raw in salads or lightly cooked in soups and stir-fries, this nutrient-packed vegetable has many delicious ways. So why not try it and see how Kale can help boost your health and well-being?
Disclaimer
Please note that the information provided in this article is only for educational purposes.
Researchers have not thoroughly investigated the compounds in kale, and scientific evidence does not support some ancient and traditional medicine claims about kale’s healing qualities.
Therefore, you should not rely on this information as a substitute for professional medical advice, diagnosis, or treatment or as a substitute for professional counseling care, advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult a physician or other healthcare professional.
