Health Benefits of Kale

Kale Is Among the Most Nutrient-Dense Foods on The Planet

Kale is a popular vegetable and a member of the cabbage family.

It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

There are many different types of kale. The leaves can be green or purple and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale contains 

Vitamin A: 206% of the DV (from beta-carotene)

Vitamin K: 684% of the DV

Vitamin C: 134% of the DV

Vitamin B6: 9% of the DV

Manganese: 26% of the DV

Calcium: 9% of the DV

It also contains 3% or more of the DV for vitamin B (thiamin), vitamin B (riboflavin), vitamin B, iron and phosphorus

This is coming with a total of calories, grams of carbs (2 of which are fiber) and grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega fatty acid called alpha linolenic acid.

Kale Is Loaded with Powerful Antioxidants Like Quercetin and Kaempferol

Kale, like other leafy greens, is very high in antioxidants.

These include beta-carotene and 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 aging and many diseases, including cancer 

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

These substances have been studied thoroughly in test tubes and animals.

It Is an Excellent Source of Vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells.

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

The truth is kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange.

Kale Can Help Lower Cholesterol, Which May Reduce the Risk of Heart Disease

Cholesterol has many important functions in the body.

For instance, it is used to make bile acids, which is are substances that help the body digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you 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.

Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time.

One study found that drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.

Kale Is One of The World’s Best Sources of Vitamin K

Vitamin K is an important nutrient.

It is absolutely critical for blood clotting and does this by “activating” certain proteins and giving them the ability to bind calcium.

The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K, which is different than vitamin K. K is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.

There Are Numerous Cancer-Fighting Substances in Kale

Cancer is a terrible disease characterized by the uncontrolled growth of cells.

Kale is actually loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.

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

Studies have shown that cruciferous vegetables may significantly lower the risk of several cancers, although the evidence in humans is mixed.

Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.

Kale Is Very High in Beta-Carotene

Kale is often claimed to be high in vitamin A, but this is not entirely accurate.

It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A.

For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin.

Kale Is a Good Source of Minerals That Most People Don’t Get Enough Of

It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.

Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease.

One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed.