Health Benefits of Kale
When it comes to eating healthy, few things can compare with green leafy vegetables. While there are plenty of veggies that meet that description, kale is likely the best possible option. Kale has an extensive range nutrient that can help provide you with many significant health benefits. Also, it is a tasty addition to almost any meal. Kale is a very versatile vegetable that can be mixed into virtually any meal. It can be used in salads, put on sandwiches, cooked with, pickled, among many other things.
Nutrients Found in Kale
Kale has a similar look as lettuce, though somewhat darker green in most cases. Kale can be a purplish color as well, depending on the variety you choose. It is part of the
cabbage family and shares many of the same nutrients as broccoli, collard greens, and brussels sprouts. Here is a quick breakdown of the key nutrients found in a cup of raw kale:
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Magnesium – 6% of RDA
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Potassium – 9% of RDA
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Copper – 10% of RDA
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Calcium – 9% of RDA
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Manganese – 26% of RDA
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Vitamin B6 – 9% of RDA
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Vitamin C – 134% of RDA
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Vitamin K – 684% of RDA
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Vitamin A – 206 of RDA
As you can see, you will be getting a ton of essential nutrients. Not only that, but you will be getting a diverse selection to help ensure your body is getting everything it needs to run properly. So, what health benefits can kale provide? Let’s take a look at some of the most important ones, which have a sound basis from scientific study.
Kale can Improve Heart Health
Kale contains healthy amounts of bile acid sequestrates, which have been
shown to reduce unhealthy cholesterol levels. High levels of bad cholesterol are linked to heart disease, therefore eating kale can help prevent that issue. There was one
shown that looked at how consuming kale juice for 12 weeks impacted the people's cholesterol levels. The results found that the subject’s HDL (good) cholesterol rose by 27%, and the LDL (bad) levels dropped by 10%. This is quite an impressive study, which helps to confirm just how helpful kale can be in keeping your heart healthy.
Kale Helps Fight Cancer
Kale has several important nutrient compounds that have been shown to reduce the risks of many types of cancer. One of them, called sulforaphane, which when studied proved to fight the formation of cancer down at the molecular level. Four studies have shown this, which makes the science behind it extremely reliable (study
1,
2,
3,
4). Another example of a cancer-fighting compound found in kale is indole-3-carbinol. Kale contains a lot of this, and
studies have shown that it can help reduce the risks of getting cancer. Additional research is needed on which types of cancers kale is most effective on, but the bottom line is consuming kale is good for those who want to avoid this terrible disease. There has been one
study that looked at different foods and their impact on bladder cancer; of all the foods studied, kale had the largest positive impact. Bladder cancer is the sixth most common cancer in the US, which makes consuming kale remarkably helpful.
Kale’s Impact on Eye Health
When people hear about beta-carotene they typically first think of carrots, and how this nutrient is necessary for healthy eyes. While carrots are an excellent source of this nutrient, kale is also extremely high. Beta-carotene is an antioxidant, which the body can then
turn into vitamin A, which is essential for staying healthy. The beta-carotene is not the only thing in kale that helps improve eye health. Studies have shown that those who consume the proper levels of
lutein and
zeaxanthin have significantly reduced risks of macular degeneration and cataracts. These are two of the most severe eye conditions, which can lead to blindness. Kale contains a significant amount of both of these nutrients.
Kale can Help You Maintain a Healthy Weight
Staying at a healthy weight is critical for overall wellbeing.
Studies have shown that consuming foods that have a low energy density, such as kale, can help people lose unwanted weight or maintain an already healthy weight. Since kale is very low in calories, eating it can help you get the nutrients you need, while still keeping the total caloric intake nice and low. What’s even better about kale than most vegetables is that it contains a good amount of
protein and
fiber, which helps you feel full faster and longer. This, of course, will help you reach and maintain a healthy weight.
Cooking or Raw
It is clear that kale can provide many amazing health benefits. Adding it to your diet is quite easy, but there is one thing to keep in mind: raw kale is going to be significantly better for you than cooked kale. This is because many of the critical nutrients are lost during cooking. Cooked kale is still excellent for you, so you don’t need to eliminate it as an option entirely. Just remember that whenever possible, keep the kale raw or minimally cooked to get the most health benefits out of each bite.
