18 Health Benefits of Kale, Nutrition and Side Effects

 

Queen of the greens: since kale has numerous health benefits, we handle it in this manner. Due to the growing global appeal of plant-based superfoods, it is also gaining recognition as the new beef.

To improve your health, include kale in your diet regularly. Curious as to how? To learn everything there is to know about this leafy green vegetable and its many health benefits, read this article. 

A nutrient-dense vegetable, kale is high in beta-carotene, vitamin C, and vitamin K. It also has nutrients that can help with weight control, heart health, eye health, and other areas.

Kale is one of the most nutrient-dense leafy greens available, full of vital vitamins and antioxidants.

Kale is packed with healthy ingredients, some of which are potent medicines.

What is Kale What Makes It Good?

Kale also referred to as leaf cabbage, is a member of the Brassica oleracea plant family. Unlike cabbages, the kale plant's leaves are either green or purple, and they do not form a head.

Kale, a member of the illustrious cruciferous vegetable family that fights cancer, is swiftly rising to prominence as a popular health food in today's world. But kale's health advantages date back to ancient Rome, and historical accounts indicate that it was one of the most widely consumed green leafy vegetables during the Middle Ages.

In addition to being low in calories, kale is high in fiber and fat-free. The foundations of excellent health are all of these.

It is loaded with nutrients—many vitamins and minerals, including magnesium and folate but then, most foods are, so what's the big deal? It is brimming with advantageous substances with extraordinary therapeutic qualities.

Health Benefits:

Antioxidants, vitamins K, A, and C, as well as other minerals like iron, are all abundant in kale. Antioxidants and other phytonutrients help shield against harmful conditions including inflammation, heart disease, and cancer. Vitamin A improves eye health, whereas vitamin K maintains bones. Additionally, the vitamin C and antioxidants strengthen the condition of your skin and hair.

1-Promotes Heart Health:

 In addition to being higher in omega-3 fatty acids than spinach, kale is also incredibly high in vitamins C and K. These nutrients are all beneficial to the heart. They even assist in increasing levels of good cholesterol and decreasing levels of bad cholesterol.

 Lutein found in kale may protect against atherosclerosis in its early stages. Glucoraphanin, another unusual substance found in kale, activates Nrf2, a unique type of reactive protein. This protein coats your arteries to keep plaque from building up.

It has been discovered by researchers that incorporating kale into your diet daily can raise your levels of HDL, or "good" cholesterol while lowering your levels of LDL, or "bad" cholesterol. Due to its abundant antioxidant and anti-inflammatory properties, kale protects our circulatory system from developing plaque and clogged arteries.

2-Provides Powerful Antioxidants:

Similar to other leafy greens, kale has a high antioxidant content. These include different flavonoids and polyphenols, beta-carotene, and vitamin C.

Antioxidants are compounds that assist the body in preventing oxidative damage by scavenging free radicals.

It is thought that oxidative damage is one of the main causes of aging and several chronic illnesses, including cancer.

However, a lot of compounds that also happen to be antioxidants serve other crucial purposes.

Among them are the flavonoids quercetin and kaempferol, which are present in kale in comparatively high concentrations.

 3-Improves Bone Health:

Because kale is high in potassium, it helps to maintain bone mineral density. Additionally, studies indicate that a vitamin K shortage may increase the risk of fractures. Magnificently high in vitamin K, a single serving of kale provides around 684% of the recommended daily intake. Because it gives bones structure, vitamin C from kale also helps to maintain healthy bones.

Calcium, which is necessary to keep your heart and other muscles healthy as well as your bones and teeth, may be found in kale and other non-dairy foods. The body will use the calcium in your bones to sustain your essential organs if you don't obtain enough calcium, which will cause bone loss. Throughout life, consuming enough calcium can help lower the risk of osteoporosis, a common condition that causes the bones to weaken and become more prone to breaking.

Also Read: Osteoporosis: Symptoms, Causes, Treatment and Prevention

 4-Excellent Source of Vitamin C:

The body's cells use vitamin C, a water-soluble antioxidant, for a variety of essential processes. For instance, the body needs it to synthesize collagen, which is the most prevalent structural protein.

Approximately three times more vitamin C than spinach and collard greens, kale has a greater vitamin C content than most other greens.

Because of this, kale is a great supplement to other fruits and vegetables high in vitamin C in a balanced, healthful diet.

5-May Lower Cholesterol:

There are numerous vital roles for cholesterol in the body.

For example, it is utilized in the synthesis of bile acids, which aid in the body's fat digestion.

Every time you have a high-fat meal, the liver converts cholesterol into bile acids, which are then expelled into the digestive tract.

Bile acids are reabsorbed into the bloodstream and utilized once all of the fat has been absorbed and they have fulfilled their intended function.

In the digestive tract, several components in kale can bind bile acids and stop them from being reabsorbed. As a result, the body's overall cholesterol level is decreased.

 6-A Great Way to Get Vitamin K:

A vital nutrient is vitamin K.

It accomplishes blood clotting, which is vitally important, by "activating" specific proteins and enabling them to bind calcium.

In reality, the well-known anticoagulant medication Warfarin functions by obstructing this vitamin's action.

Kale is a great source of vitamin K; one uncooked cup provides over 70% of the daily required amount.

Kale contains vitamin K1 rather than vitamin K2, which is a distinct type of vitamin. Fermented soy meals and some animal products include vitamin K2, which may help prevent osteoporosis and heart disease.

7-Contains Components that Fight Cancer:

Uncontrolled cell development is a hallmark of the disease known as cancer. Kale contains a wealth of chemicals that may offer some cancer-prevention benefits.

One of these is sulforaphane, a compound that has been demonstrated to assist in preventing the cellular development of cancer.

It also includes indole-3-carbinol, which is another compound that may help prevent cancer.

Kale and other green vegetables contain chlorophyll, which aids in preventing the body from absorbing substances known as heterocyclic amines. These are cancer-causing compounds that are created when food originating from animals is grilled at high temperatures.

The trick is that hardly much chlorophyll can be absorbed by the human body. Consequently, the carcinogens are prevented from being absorbed as well when this chlorophyll binds with them.

Cruciferous plants, such as kale, are said to aid in the fight against cancer by the National Cancer Institute. They also contain compounds known as glucosinolates, which may help prevent cancer.

8-High in Beta-carotene:

Although it's not true, kale is frequently said to have a high vitamin A content.

Truth be told, it contains a lot of beta-carotene, an antioxidant that the body can use to make vitamin A.

You may meet your needs for this important vitamin by including kale in your diet in addition to a variety of other foods high in vitamin A.

 9-May Promote Eye Health:

Even though as you age, your vision tends to deteriorate, several nutrients assist in maintaining healthy vision over time.

Among these are the carotenoid antioxidants lutein and zeaxanthin, which are abundant in kale and some other foods.

Kale is one of the vegetables that can support healthy vision, according to the Centers for Disease Control. This occurs as a result of the presence of zeaxanthin and lutein, two potent antioxidants for healthy vision. The good news is that kale is a wonderful source of these two antioxidants, even though it's unfortunate that the body doesn't produce them. These two antioxidants aid in the prevention of serious eye conditions such as cataracts and age-related macular degeneration.

10-Could Promote Losing Weight:

Many of kale's qualities can help with weight management. For starters, although it has very few calories, it still has a substantial amount of mass, which ought to make you feel satisfied.

Kale has a low energy density due to its high water content and low-calorie content. Several studies have demonstrated that eating a lot of meals with low energy density can help with weight loss.

Additionally, kale offers a modest quantity of fiber, a vital ingredient that has been connected to weight loss. There are just roughly 33 calories in one cup of kale.

In addition, the dietary fiber in kale reduces hunger and deters overindulging. Above all, kale is high in nutrients. When following a weight loss diet, you will likely have to cut back on some foods, which could result in the loss of vital nutrients. Everything will work out just great if you have kale on your plate.

11-Boosts the Urinary System:

Because kale is high in calcium, it can promote the health of your urinary system and help prevent kidney stones. In the digestive system, calcium binds to oxalates to stop them from being absorbed. If not, calcium oxalate stones may result.

Kale has been shunned by some for a long time because they believe it causes kidney stones. However, research has shown the opposite to be true. There is very little oxalate in kale. 

Iron is another vitamin that is vital for kidney function and is abundant in kale. According to studies, the majority of people with kidney illness also have low iron levels.

12-Facilitate Diabetes Management:

About 0.6 grams of fiber, a food that decreases blood glucose levels in type 1 diabetics, may be found in one cup of freshly chopped kale. Blood sugar levels can be improved even in those with type 2 diabetes.

A Japanese study found that eating kale can reduce the rise in blood glucose levels that occurs postprandial, or after a meal.

The bitter taste of kale and other brassica vegetables is attributed to glucosinolates, which may also have the ability to control blood sugar levels and lessen the effects of type 2 diabetes and other metabolic disorders.

13-Kale is Good for the Liver:

Sulfur and fiber, which are abundant in kale, help your body's natural detoxification process and maintain the function of your liver. As a member of the cruciferous vegetable family, kale may aid in a healthy digestive system and help flush out toxins from the blood.

14-Improve Skin Health and Appearance:

This vegetable not only helps you lose weight and lowers your chance of getting certain diseases, but it also makes your skin look better.

Retinol, often known as vitamin A, is necessary for normal cell growth and is typically deficient, resulting in dry skin and acne.

Kale's vitamin C concentration improves the health of your skin. Your skin's collagen fibers require vitamin C to be strong. Inadequate vitamin C intake can impair skin health by weakening collagen fibers. Furthermore, vitamin C protects your skin from damaging UV rays by providing antioxidant defense.

Furthermore, kale contains vitamin A, a shortage of which might adversely affect your sweat and oil glands.

Kale, or kale juice, is a great way to improve the health of your skin and hair. In one study, wrinkles were reduced just by consuming kale juice. The juice is also an excellent way to detoxify your skin. It naturally keeps your skin healthy as it purifies your skin from the inside out.

15-Lower Blood Pressure:

Kale is one of the foods that naturally reduce blood pressure. Kale can help lower blood pressure because it has high amounts of magnesium, calcium, and potassium. It also contains other vitamins and fiber that act together to lower blood pressure.

16-Facilitates Digestion:

Because kale is heavy in water and fiber, it is essential for healthy digestion. They also improve the condition of the digestive system and avoid constipation. Furthermore, kale's B vitamins and vitamin C encourage the absorption of iron, another nutrient that aids in the release of energy from food.

Nonetheless, before using kale to treat digestive problems, do speak with your physician. Due to the high fiber content of kale, some people experience indigestion after eating it.

17-Improves Brain Health:

This is obvious to all. The benefits of omega-3s for brain function are well-established, and kale has them. Omega-3 fatty acids can help reduce blood sugar, which otherwise ages brain cells and impairs the health of neurons.

Kale also contains vitamin K. This vitamin is necessary for the synthesis of sphingolipids, specific fats that give brain cells their shape.

Kale also contains vitamin B6, iron, and folate, which are necessary for the synthesis of dopamine and serotonin, two chemicals that can help treat depression. Thus, kale is indeed a brain food.

Once again, kale aids in the development of an infant's brain because it is high in folate. Consuming kale can also lessen the risk of birth abnormalities. It guarantees that the face and heart develop normally and promotes the creation of neural tubes.

18-Boosts Immune System:

Your immune system is ultimately responsible for your overall health. Your cells will survive if your immune system is robust. And you will be alright if they are alright.

If we wish to increase our immunity, we need to focus on the high amounts of vitamin C. Furthermore, kale's folate strengthens the immune system.

Also Read: 20 Benefits of Healthy Eating

Nutrition:

A well-liked vegetable from the cabbage family is kale.

It belongs to the cruciferous family of vegetables, which also includes Brussels sprouts, collard greens, broccoli, cauliflower, and cabbage.

Kale comes in a wide variety of varieties. The leaves might have a smooth or curly shape, and they can be either green or purple.

The most popular variety of kale is known as Scots kale or curly kale, and it has firm, fibrous stems and green, curly leaves.

One cup, or twenty-one grams (g), of raw kale

7 calories

One gram of carbohydrates and one gram of fiber

Vitamin K  68% of the Daily Value (DV) 

Vitamin C 22% of the Daily Value

Manganese 8% of the DV 

Vitamin  A  6% of the Daily Value

Riboflavin  5% of the DV 

Calcium  4% of the DV 

A tiny quantity of potassium, magnesium, iron, vitamin B6, and folate are also included in each serving.

A wonderful method to increase your intake of these essential vitamins and minerals, as well as other vital elements, is to include more kale in your diet.

Risks and Side Effects:

There are a few hazards and side effects to take into account in addition to the amazing cruciferous vegetable kale dietary facts and potential health benefits.

Even though it's rare, cruciferous vegetables, like kale, can cause allergies in certain people. Consult your physician and stop consuming this leafy green right away if you encounter any unfavorable side effects.

Remember that kale has a very high vitamin K content as well. It's critical for those using blood thinners to keep their vitamin K dose consistent.

Even though you can still enjoy greens like spinach vs kale in moderation, it's advisable to see your doctor before making any significant dietary adjustments.