Kale, such as cabbage, broccoli, and cauliflower, is a cruciferous vegetable with big edible leaves and a tough central stem. Kale comes in a range of colors, including purple. The leaves have flat or curled margins. Kale is usually sold whole or pre-chopped, and it can be consumed raw or mildly cooked.
Kale reigns first among the superfood greens. It is unquestionably one of the healthiest and most nutrient-dense plant diets available. Kale is chock-full of health-promoting chemicals, some of which have potent therapeutic qualities.
Here are some scientifically validated kale health advantages.
Table of Contents
1. Quercetin and Kaempferol are strong antioxidants found in kale
Antioxidants abound in kale, as they do in other leafy greens. Beta-carotene and vitamin C, as well as flavonoids and polyphenols, are among them.
Antioxidants are chemicals that help the body fight oxidative damage caused by free radicals. Oxidative damage is thought to be one of the primary causes of aging and a variety of diseases, including cancer.
Antioxidants, on the other hand, have a variety of other critical activities. The flavonoids quercetin and kaempferol, which are found in quite considerable concentrations in kale, are examples of this.
These compounds have been intensively investigated in test tubes and on animals. To mention a few, they have potent heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer properties.
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2. Kale is among the rich source of vitamin K
Vitamin K is an essential mineral for human health. It is essentially necessary for blood clotting, and it accomplishes this by “activating” specific proteins and allowing them to absorb calcium.
Warfarin, a well-known anticoagulant, acts by inhibiting the activity of this vitamin. Kale is one of the greatest sources of vitamin K in the world, with about 7 times the daily required amount in a single uncooked cup.
Vitamin K1 is a distinct type of vitamin K from vitamin K2 and is found in kale. Fermented soybean meals and some animal products contain K2. It protects against cardiovascular disease and osteoporosis.
3. It’s High in Vitamin C
Vitamin C is a water-soluble antioxidant that helps the body’s cells perform a variety of crucial functions. It’s required for the production of collagen, the body’s most prevalent structural protein.
Kale has a far greater vitamin C content than most other plants, with around 4.5 times the amount found in spinach. Kale, in reality, is one of the greatest sources of vitamin C on the planet. Even more, vitamin C is found in a cup of raw kale than in an orange.
4. Beta-Carotene is abundant in kale
Kale is frequently touted as having a high vitamin A content, although this isn’t true. It has a lot of beta-carotene, which is an antioxidant that the body can convert into vitamin A. As a result, kale can be a good strategy to boost your body’s vitamin C levels.
5. Kale can aid in the reduction of cholesterol, which could lower the risk of heart disease
Cholesterol serves a variety of roles in the human body. It’s utilized to create bile acids, which aid in the digestion of lipids in the body. When you eat a fatty meal, your liver converts cholesterol to bile acids, which are discharged into your digestive tract.
When all of the fat has been digested and the bile acids have completed their function, they are recycled back into the bloodstream and reprocessed. Bile acid sequestrants bind bile acids in the digestive tract and inhibit resorption. The total amount of cholesterol in the body is reduced as a result of this procedure.
Bile acid sequestrants, which are found in kale, can help to decrease cholesterol levels. Over time, this could result in a lower risk of heart disease. Drinking kale juice every day for 12 weeks increased HDL (good) cholesterol by 27% and lowered LDL cholesterol by 10%, while also boosting antioxidant status, according to one study.
Steaming kale boosts the bile acid-binding action substantially, according to one study. Steamed kale is 43% as effective as cholestyramine, a cholesterol-lowering medication with a similar mechanism of action.
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6. Kale is one of the world’s most nutrient-dense vegetables
Kale belongs to the cabbage family and is a popular vegetable. Cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts are examples of cruciferous vegetables.
Kale comes in a variety of flavors and textures. The smooth or curly form of the leaves might be green or purple. Curly kale, also known as Scots kale, is the most common form of kale and contains green and curly leaves as well as a stiff, fibrous stem.
This has 33 calories, 6 grams of carbohydrates, and 3 grams of protein. Although kale has low-fat content, it does contain a significant amount of alpha-linolenic acid, an omega-3 fatty acid.
Kale is one of the most nutrient-dense vegetables available due to its low-calorie content. Increasing your kale consumption is an excellent strategy to boost your diet’s total nutritious value.
7. Kale Is Supposed to Aid Weight Loss
Kale has several qualities that make it good weight-loss food. It’s low in calories but yet packs a punch in terms of bulk, which should help you feel satisfied.
Kale has a low energy density due to its low calorie and high water content. Numerous studies have indicated that eating a lot of low-energy-density foods will help you lose weight.
Kale also has a low protein and fiber content. When it comes to losing weight, they are two of the most crucial nutrients. Even though no studies have directly tested the effects of kale on weight loss, it seems reasonable that it could be a valuable contribution to a weight loss diet.
8. Kale has a variety of cancer-fighting compounds
Cancer is a horrible disease that is defined by uncontrolled cell proliferation. Kale contains several chemicals that are thought to have cancer-fighting properties.
One of these is sulforaphane, a chemical that has been found to aid in the molecular fight against cancer growth. It also includes indole-3-carbinol, a chemical that is thought to aid in cancer prevention.
Although the evidence in people is varied, studies have suggested that cruciferous vegetables (including kale) may reduce the incidence of certain malignancies.
9. Kale is a rich source of minerals that most individuals need
Kale is rich in minerals, including several that are lacking in many people. It’s an excellent plant-based source of calcium, a mineral that’s essential for bone health and plays a part in a variety of cellular processes.
It also contains a good amount of magnesium, an essential mineral that most people lack. Magnesium may protect against type 2 diabetes and heart disease if consumed in sufficient quantities.
Kale also has a lot of potassium, which is a mineral that helps the body’s cells sustain electrical gradients. Adequate potassium intake has been related to lower blood pressure and a decreased risk of heart disease.
Kale has a benefit over leafy greens like spinach in that it is low in oxalate, a chemical found in some plants that can inhibit mineral absorption.
10. Lutein and Zeaxanthin, which are powerful antioxidants, are abundant in kale
Eyesight deterioration is one of the most typical side effects of growing older. Luckily, a variety of elements in the diet can assist to prevent this. The carotenoid antioxidants lutein and zeaxanthin, which are abundant in kale and other foods, are two of the most important.
Different research has indicated that persons who consume enough amounts of lutein and zeaxanthin have a lower risk of macular degeneration and cataracts, two prevalent eye illnesses.
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Conclusion
Thankfully, incorporating kale into your diet is straightforward. You may toss it in salads or cook with it. Kale chips are a popular snack made by drizzling extra virgin olive oil or avocado oil over kale, seasoning it with salt, then baking it till dry in the oven.
It’s quite tasty and makes a fantastic crunchy, low-calorie snack. Many individuals include kale in their smoothies to increase their nutritious content. Kale is unquestionably one of the world’s healthiest and most nutritious foods.
Consider eating a lot of kale if you want to significantly increase the number of nutrients you get.
