Kale is one of the healthiest and most nutrient-dense foods on the planet. It is packed with all sorts of beneficial compounds that have potent medicinal properties.
Kale Benefits
You might ask what is kale good for. So here are the top 10 reasons kale is so good for you.
1. Kale is one of the most nutrient-dense plant foods that exist
A member of the cabbage family, kale is a popular cruciferous vegetable, like cauliflower, broccoli, Brussel sprouts, and collard greens, which has many different varieties. Its leaves have either a smooth or curly shape and can be green or purple.
Scots kale or curly kale is the most common type; it has a hard, fibrous stem and green, curly leaves.
Kale nutrition facts
The kale nutrition facts below will make you conclude that this plant is indeed a nutrition superstar.
A single cup of raw kale, which is ~ 67 grams, holds a total of 33 calories, 3 grams of protein, and 6 grams of carbs (2 grams of which are fiber). It also harbors the following: vitamin A (206% of the DV [from beta-carotene]), vitamin C (134% of the DV), vitamin B6 (9% of the DV), vitamin K (684% of the DV), calcium (9% of the DV), copper (10% of the DV), magnesium (6% of the DV), manganese (26% of the DV), and potassium (9% of the DV).
Moreover, it contains 3% or more of the DV for vitamins B1 (thiamin), B2 (riboflavin), and B3 (niacin), as well as phosphorus and iron.
This super healthy plant has incredibly low calorie content and very little fat—majority of which is an omega-3 fatty acid called alpha linolenic-acid.
Consuming more kale can increase the total nutrient content of your diet.
2. It is rich in vitamin C
Kale is rich in vitamin C, which is an essential antioxidant that has several important roles in the body’s cells, i.e., it is vital for the synthesis of collagen—a major component of connective tissues that make up several body parts, including muscles and skin.
Being one of the world’s excellent sources of vitamin C, a single cup of raw kale carries more vitamin C compared to a whole orange.
3. It is an excellent source of vitamin K
Vitamin K plays an essential role in blood clotting and bone building.
For instance, prothrombin, a protein directly involved with blood clotting, is vitamin K-dependent. Another protein called osteocalcin needs vitamin K to produce healthy bone tissue.
Being one of the best sources of vitamin K in the world, a single cup of raw kale holds almost 7 times the recommended daily amount.
4. It is packed with potent antioxidants like kaempferol and quercetin
Like other leafy greens, kale is rich in antioxidants, including vitamin C and beta-carotene, as well as various polyphenols and flavonoids, which help counteract oxidative damage by free radicals in the body.
It can be noted that oxidative damage is one of the leading causes of aging and several diseases, such as cancer.
Several substances that happen to be antioxidants, such as the flavonoids quercetin and kaempferol, also have other essential roles.
Found in relatively large amounts in kale, these substances have been thoroughly examined in animal and test tube studies to have powerful blood pressure-lowering, heart-protective, anti-cancer, anti-depressant, anti-inflammatory, and anti-viral effects.
5. It helps lower cholesterol levels, thereby reducing the risk of heart disease.
Cholesterol plays several important roles in the body: it is used in producing bile acids, which are substances that help digest the fats you consume.
The liver converts cholesterol into bile acids, and whenever you eat a fatty meal, these substances are released into the digestive system to digest and absorb the fats and fat-soluble vitamins. After which, they are reabsorbed into the bloodstream to be used again.
Bile acid sequestrants are substances that bind bile acids in the digestive system and prevent reabsorption, thereby reducing the total amount of cholesterol in the body.
Kale carries bile acid sequestrants, giving it the potential to lower cholesterol levels. Thus, eating kale can help reduce your risk of developing a heart disease over time.
Drinking kale juice every day for 12 weeks has been found in one study to lower LDL (the “bad”) cholesterol levels by 10% and increase HDL (the “good”) cholesterol by 27%, while also boosting antioxidant status.
In addition, steaming kale has also been found in one study to increase the binding effect of bile acids. Steamed kale is essentially 43% as potent as the cholesterol-lowering drug cholestyramine.
6. It may aid weight loss
Kale is also a weight loss friendly food.
Although it is low in calories, it still provides significant bulk that helps you feel full. Its high water and low calorie content gives it a low energy density.
Numerous studies have shown that eating plenty of low energy density foods can aid weight loss.
What’s more, kale also holds small amounts of fiber and protein, which are two of the most important nutrients when it comes to weight loss.
Although the effects of kale on weight loss have not been directly studied, it makes sense that this nutrient-dense plant can be an excellent addition to any weight loss diet.
7. It is rich in beta-carotene
Kale has been claimed to be rich in vitamin A; however, that claim is not entirely accurate.
This plant is in fact high in beta-carotene, which is a nutrient that the body can convert into vitamin A.
That said, eating kale can help increase your body’s levels of this essential vitamin.
8. It provides minerals that most people are deficient in
Kale provides minerals, some of which many people don’t get enough of.
It is an excellent source of calcium, a nutrient that plays an important role in all sorts of cellular functions and is very vital for bone health.
It is a decent plant-based source of magnesium, a very essential mineral that most people are deficient in. Consuming plenty of magnesium may help protect against heart disease and type 2 diabetes.
What’s more, kale also holds small amounts of potassium, an electrolyte that assists in several essential body functions, including blood pressure. Adequate intake of potassium has been found to help lower the risk of developing a heart disease and reduce blood pressure.
Another good thing about kale is that it is low in oxalate, a substance that may prevent minerals from being absorbed.
9. It contains numerous cancer-fighting substances
Characterized by an uncontrolled cell growth, cancer is absolutely a dreadful disease.
Fortunately, kale is packed with numerous cancer-fighting substances like sulforaphane, which is a substance that has been found to help fight cancer formation at the molecular level.
Another substance present in kale is indole-3-carbinol; it is also believed to help fight or prevent cancer.
Cruciferous vegetables, including kale, have been shown in some studies to significantly lower the risk of several cancers. However, evidence in humans is mixed, necessitating further human studies.
10. It contains significant amounts of zeaxanthin and lutein, which are nutrients that may be beneficial for the eyes.
Eyesight getting worse is one of the most common consequences of aging.
Fortunately, several nutrients, such as lutein and zeaxanthin, can help prevent this from happening.
Kale contains large amounts of lutein and zeaxanthin.
People who consume enough of these nutrients have been found in many studies to have a much lower risk of cataracts and macular degeneration, which are two very common eye disorders.
Conclusion
Kale is absolutely good for you. Fortunately, this plant can be easily incorporated into your diet: you can simply have it added to your salads or use it in your recipes.
Kale chips is also a popular, absolutely delicious, and super healthy snack. To make this, you can simply drizzle some avocado oil or extra virgin oil on your kale, season with salt, and then bake it in an oven until dry.
Adding kale to your smoothies can also boost its nutritional value.
To increase the amount of nutrients you take in, consuming plenty of kale can be a great idea. At the end of the day, this plant is one of the most nutritious foods that ever existed on the planet.
