Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A. Kale is high in minerals, some of which many people are deficient in. Kale has been touted by the media as a superfood because it is nutrient-dense. Kale contains substances that bind bile acids and lower cholesterol levels in the body. The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2). They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few (6, 7, 8). Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid. Various nutrients in kale may support heart health. Kale is great for digestion. Kale is a nutritional powerhouse, beneficial to your health in many ways. 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. Vitamin K is an important nutrient that is involved in blood clotting. Kale, like other leafy greens, is very high... 3. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods. It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer (19). If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale. Among its major advantages, it tastes good (semi-sweet) raw in salads, and looks pretty too. While the water is boiling, wash the Kale leaves and cut off the stems. These include calcium, potassium and magnesium. Benefits Diabetes. Although kale is usually dark green, there are some purple varieties which you might be familiar with. Green leafy vegetables is popular nowadays. For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin (23). See our website terms and conditions for more information. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease (24). These are fancy words that basically mean kale possesses anti-inflammatory benefits, it’s linked to good heart health, and it may help prevent cancer. In this article, we will know about the major health and beauty benefits of kale, but first, let’s take a look at the below-mentioned chart of kale. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. Read Also: 10 Proven health benefits of eating spinach . It helps prevent heart disease and osteoporosis (14). It tastes absolutely delicious and makes a great crunchy, super healthy snack. Vegetables are a very important food group on a low-carb diet. Just be aware that cooking kale can lower its antioxidant activity, especially the benefits of vitamin C and polyphenols (29). Kale is super-rich in antioxidants, vitamins K, A, and C, and other minerals like iron. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. Are Superfoods Really Good for You or Just Marketing Hype? There are about 43mg sodium in kale (per 100g) which is a fraction of the 2.4g that is recommended as the maximum by the NHS for adults a day. 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. Kale is a popular vegetable and a member of the cabbage family. Being a good source of many nutrients like vitamins, minerals, antioxidants, phytonutrients, protein, dietary fibers, etc. Healthline Media does not provide medical advice, diagnosis, or treatment. The edges of the leaves are either flat or curly. Nicola Shubrook – Registered nutritionist, not associated with increased thyroid cancer risk, no negative effect on the thyroid function in humans, Cherry tomato, kale, ricotta & pesto pasta, Roasted new potato, kale & feta salad with avocado, British Association for Nutrition and Lifestyle Medicine, Complementary & Natural Healthcare Council. 10 low cost superfoods © 2005-2020 Healthline Media a Red Ventures Company. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies (29, 30). Both compounds aids in better digestion and lower cholesterol in the system. Share on Pinterest It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium. Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (9). Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet. It is widely cultivated in the Europe, Japan, and the United States for its crispy, “frilly“ leaves. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem. Don’t... 2. I did about 3 leaves at a time. You can simply add it to your salads or use it in recipes. Think you know kale? It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus. All rights reserved. When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again. As kale is high in vitamin K, those on anti-coagulants (or blood thinners) do need to be cautious when choosing to eat kale and other green leafy vegetables, as it may interact with the medication. Health Benefits Many healthy foods must be consumed in moderation … Packed with vitamin A, vitamin C, and other nutrients, kale enjoys superfood status. For instance, it is used to make bile acids, which is are substances that help the body digest fats. From vegetable-based ideas to berry-packed varieties, try these tasty smoothie recipes to up your intake of vitamins and antioxidants. Kale has around 33 calories per 100g. Because of the low calorie and high water content, kale has a low energy density. Like many dark leafy greens, kale can be eaten raw in a salad or it can be sautéed, roasted, blanched, braised, or steamed as a nutritious side for a healthy dinner. The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and... Heart disease. This reduces the total amount of cholesterol in the body. 10 Health Benefits of Kale 1. Kale Is Great For Digestion: One of the major kale vegetable benefits is its ability to improve digestion. Premier Kale Also known as “Early Hanover,” Premier kale is a newer variety of this healthy leafy vegetable. Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer (4). Subscription offer: save 44% and receive a brand-new cookbook. This further prevent the bile acids from being reabsorbed, which in return will also minimize cholesterol levels. This vegetable is also high in … A slew of superfoods claiming to have a myriad of health benefits are exploding, and they are altering many Americans’ eating patterns. The form of vitamin K in kale is K1, which is different than vitamin K2. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. It is dark green in color. 1. Here are 10 health benefits of kale that are supported by science. Many important minerals are found in kale, some of which are generally lacking in the modern diet. Magnesium is a very important nutrient that most people don't get enough of. Kale is a type of … It contains B vitamins such as folate, which we need for energy, to form healthy blood cells and to reduce the risk of central neural tube defects in pregnancy. Drain the leaves and place into a bowl filled with ice water to quickly stop the cooking. This vegetable contains a lot of nutrients, these nutrients may offer a range of great health benefits for the human body. Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed (20, 21). Kale, like other leafy greens, is very high in antioxidants. The kale leaves are a rich source of water and fibre and thus helps in controlling all the issues related to digestion. Kale contains fiber and sulfur. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. This cruciferous vegetable hails from the cabbage family, like broccoli, cauliflower, and collard greens. A single cup of raw kale actually contains more vitamin C than an orange. The Kale vegetable is classified on the basis of the leaf structure. Kale or borecole in one of a kind, nutritious leafy greens that are rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zeaxanthin, and β -carotene, and vitamins. The leaf colours range from light green through green, dark green and violet-green to violet-brown. The leaves can be green or purple, and have either a smooth or curly shape. Fortunately, adding kale to your diet is relatively simple. Learn about the nutritional profile of this leafy green vegetable, how much counts as one of your 5-a-day, and the healthiest ways to cook it. This is perfect for keto diet also. Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. Here are 21 healthy and delicious vegetables that are low in carbs. The 11 Most Nutrient-Dense Foods on the Planet, 10 Magnesium-Rich Foods That Are Super Healthy. Find out more at urbanwellness.co.uk. Antioxidants are substances that help counteract oxidative damage by free radicals in the body (3). Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. People used to eat green leafy vegetables since they have many nutrients and give benefits to your health. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way (13). TYPES OF KALE. Our website services, content, and products are for informational purposes only. Kale Varieties. There are many different types of kale. It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. The leaves are usually a dark green, although you can find purple varieties as well. This article was published on 4 June 2019. The bright green leaves look like ruffles. Kale is often claimed to be high in vitamin A, but this is not entirely accurate. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. However, a 2002 study found that cruciferous vegetables were not associated with increased thyroid cancer risk, and a 2018 study found that certain brassica vegetables (such as kale) demonstrated no negative effect on the thyroid function in humans. The leaves are attached to a firm stem that should be removed. So, steaming is a more stable way to cook this leafy green veg as it limits its contact with water. Kale pestoFeta & kale loaded sweet potatoBroccoli & kale green soupProsciutto, kale & butter bean stewChargrilled chicken & kale Caesar saladCherry tomato, kale, ricotta & pesto pastaRoasted new potato, kale & feta salad with avocadoMushroom brunch. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Whole foods are the best sources of nutrients. Potassium: The American Heart Association (AHA)... Cancer. K2 is found in fermented soy foods and certain animal products. Kale has several properties that make it a weight loss friendly food. Read more about Nutritional values & Health Benefits of Kale Leaves. 'All offer similar health benefits.' Yes, there are plenty! There are mainly 5 kinds of kale vegetable grown, depending on its leaf structure. However, when eating curly kale raw, you need to rub a bit of salt and lemon juice on the leaves as it is a bit tough compared to other kale varieties. A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry. For optimal health, it is a good idea to choose the foods that contain the most nutrients. A lot of people also add kale to their smoothies in order to boost the nutritional value. A single cup of kale contains 7 times the RDA for vitamin K. Cancer is a terrible disease characterized by the uncontrolled growth of cells. kale provides numerous benefits in terms of health and beauty. It is definitely one of the healthiest and most nutritious plant foods in existence. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. While there are many health benefits of Kale, these 9 are the most common and noticeable benefits it possess. All green vegetable contains vitamins, mineral, antioxidant and abundant in phytonutrients. Also, kale is low in carb and low in fat while this is packed with other vitamins and minerals which makes this a superfood. Stir-frying and roasting are also effective methods for cooking kale so that you retain as much of its goodness as possible. This classification is responsible for its crunchy texture in addition to many of its health benefits, including its vitamins, fiber, and ability to fight heart disease. Before cooking, rinse kale leaves under cold water, cut the leaves from the stem and cut into half-inch pieces or smaller. But many substances that happen to be antioxidants also have other important functions. As a fibrous leafy green, kale is great for aiding in digestion and elimination. These substances have been studied thoroughly in test tubes and animals. Kale Is Among The Most Nutrient-Dense Foods on The Planet It is very low in calories but still provides significant bulk that should help you feel full. Curly Leaved : Curly kale comes with fibrous stalk and ruffled leaves. A portion of raw kale (approximately 67 grams) contains: These are two of the most important nutrients when it comes to losing weight. The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal. Boil 6 Cups of water in a large pot. To get the most antioxidant benefit from kale, it is recommended to eat it raw or blanch it quickly in boiling water. As always though, speak to your GP if you are concerned. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Redbor kale is kale with ruffled leaves ranging in color from a deep red to purple. Kale Salad: If using in a salad, there are two methods to soften the leaves so they are easier to chew: 1) Place leaves in a bowl and drizzle with olive oil; massage the leaves for 1-2 minutes, or 2) Blanch leaves by placing in a pot of boiling water for 1 minute. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol Here are the 11 most nutrient dense foods on earth. This might lead to a reduced risk of heart disease over time (11). See how eating kale benefits, with these top 6 benefits of kale. It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22). According to one study, steaming kale dramatically increases the bile acid binding effect. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. It’s essentially a rutabaga developed for its top growth rather than its root, DeJohn says. 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 (26). Along with broccoli and Brussels sprouts, kale is a cruciferous vegetable that offers an array of potential health benefits. Fortunately, there are several nutrients in the diet that can help prevent this from happening. A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1): This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale (5). Kale is famous for them, containing high amounts of hydroxycinnamic acid as well as flavonoids like quercetin and kaempferol. This type of kale is ideal for making kale chips. Just like the health benefits of okra, kale leaves helps to reduce cholesterol in terms of transforming it into bile acids, which will be released into the digestive tract whenever there is a new supply of fat coming in. Consume the Kale juice is the best way of absorbing all the nutrients and benefits of Kale otherwise would be lost in the process of cooking. Lacinato or dinosaur kale - It is usually dark blue-green in colour with longer leaves and scaly texture. Kale is high in iron. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. The pot should be large enough to fit a kale leaf. It shouldn’t mean that you have to avoid kale altogether, but it’s best to check with your GP as they may recommend limiting your intake.