Kale contains a multitude of nutrients and minerals that are beneficial for the human body. The consumption of kale accounts for 200 percent of the daily recommended levels of vitamin C. A cup of chopped kale contains only 33 calories, but provides various nutrients, like calcium, vitamin A, vitamin K, and vitamin C. It is also a rich source of minerals, including potassium, manganese, copper and iron.
Kale, a versatile green, is gaining popularity not only among celebrities, but also among common folks for its flavor and nutrient richness. Kale, or borecole, can be consumed in its natural, unprocessed state. Kale provides a number of health benefits, including protection from a number of chronic diseases. Kale is filled with nutrients way above many of the other vegetables.
This amazing green vegetable is available in different varieties, like curly, dinosaur, and ornamental types. What makes it more attractive is the fact that it be implemented seamlessly into different recipes, including side dishes, salads, and main courses.
Health Benefits of Kale
Kale has become one of the most popular health foods today as it is capable of fighting many deadly diseases, including cancer. The highly preferred and nutritious kale is used not just as a food item, but as one of the effective medications against viruses and infections.
The health benefits of kale were first noticed centuries ago in ancient Rome and according to history, it was one of the highly popular green leafy vegetables of the Middle Ages.
Kale belongs to the Acephala group of the Brassica oleracea species of collard greens. The two main varieties of kale are one that has green leaves and one that has purple. Its central leaves do not form a head and it is a cruciferous, sulfur rich vegetable closest to another famous leafy vegetable, wild cabbage.
Kale is most commonly classified by its leaf type:
- Cavolo nero (Dinosaur Kale, Black cabbage)
- Curly (Scots Kale)
- Leaf and spear (hybrid of curly and plain)
As a part of the Brassica oleracea vegetable species family, Kale has many similar vegetables in its company and most of them share similar characteristics as given in the list below:
- Bok Choy
- Brussel Sprouts
- Mustard greens
All these leafy vegetable are rich in protein and vitamins and can make the recipes tasty when used with a variety of other ingredients.
The green vegetables:
- Are anti-inflammatory
- Contain antibacterial and antiviral properties
- Inactivate carcinogens
- Reprogram cancer cells to die-off
- Prevent tumor formation and metastasis
Nutrition Information of Kale
This leafy vegetables which has become one of the most famous food items is not only nutritious, but also makes dishes tastier and helps to fight many diseases.
In just one cup of chopped kale, you will find following list of proteins, vitamins and minerals:
- Vitamin K (684% recommended daily value)
- Vitamin A (206%)
- Vitamin C (134%)
- Manganese (26%)
- Copper (10%)
- Calcium (9%)
- Potassium (9%)
- Vitamin B6 (9%)
- Iron (6%)
- Magnesium (6%)
- Folate (5%)
- Riboflavin (5%)
- Thiamin (5%)
- Phosphorus (4%)
- Protein (4%)
- Niacin (3%)
- Zinc (2%)
- Pantothenic Acid (1%)
- Selenium (1%)
- Sodium (1%)
- Omega-3 fatty acids (121 mg)
- Omega-6 fatty acids (92.4 mg)
A highly rich source of several vitamins and minerals, Kale offers a substantial amount of vitamin K in one cup of cooked kale. Vitamin K plays a major role in blood clotting as well as in the prevention of excessive bleeding.
Many scientists are working to make vitamin K the most natural product which can naturally and most effectively treat osteoporosis. Kale is very effective and highly beneficial in everyday life. Some of its advantages are discussed below.
Nutritional Facts of Kale
- Vitamins A, C and K, are powerful antioxidants that prevent oxidative damage in the body and protect an individual from a number of diseases including cancer. Manganese also provides antioxidant activity protecting the body from the damages caused by free radicals.
- Kale is also rich in lutein and zeaxanthin compounds, which improves the functioning of the eyes. These compounds protect the eyes from damaging UV rays, and prevent cataracts.
- This leafy vegetable is rich in fiber that aids in lowering cholesterol levels in the body. This, in turn, reduces the risk of cardiovascular diseases.
- Kale has an abundance of vitamin K, which is essential for bone health and blood clotting.
- Kale is also rich in calcium, a mineral much needed for strong bones. Studies show that this vegetable is an amazing source of calcium and it helps to prevent osteoporosis.
- It is an ideal source of vitamin C, containing 100g. This leafy vegetable provides 200% of the daily recommended levels of this vitamin. This helps the body to develop resistance against many infectious diseases and also provides adequate antioxidant activity.
- Vitamin A found in kale helps to maintain healthy skin and mucus membranes, and is known to protect the body from cancers, like lung cancer and oral cancers.
- Kale is rich in vitamin B complexes, like niacin, thiamin, and pantothenic acid; all of which improves substrate metabolism.
- Diindolylmethane present in this vegetable is a good immune modulator. It also provides antiviral and antibacterial activity, protecting the body against a number of diseases.
- Kale contains phytochemicals, like sulforaphane and indole-3-carbinol, which offer protection against cancers, like colon cancer and prostate cancer.
Green colored smoothies, superfood shakes and healthy vegetable juices are food items that help to curb unhealthy cravings and boost immunity. These food items are the best meal replacements for busy people who are always on the run and these superfood concoctions have one thing in common and that is the ingredient called Kale.
Kale is rich in proteins and in many vitamins such as vitamin K, vitamin A and vitamin C and also many other vital nutrients.
The health benefits offered by Kale include:
- Heart support,
- Cancer prevention and
- Protection from a number of many minor and major diseases.
7 Health Benefits of Kale
There are many benefits of Kale, but here we look at the 7 most useful health benefits:
- Anti-inflammatory - Kale promotes pro-inflammatory omega-6 and also has anti-inflammatory omega-3. The balance is nearly 1:1, but the percentage of omega-3 is slightly higher, so it keeps reducing the negative effect and increases the positive effect.
- Antioxidant - Kale is a wonderful antioxidant food, rich in vitamin C, and beta-carotene, the precursor to vitamin-A. The human body is exposed to highly unstable free radical molecules everyday, but kale can protect the human body against the radical molecules. Detoxification is one of the best health benefits of Kale as it is a natural detoxifier. It helps in removing toxins as well as eliminating them from the body.
- Heart support - Because Kale is a powerful antioxidant and anti-inflammatory, it is considered to be a perfect food for the heart. Kale has a very robust range of antioxidants and it keeps all types of viruses away from the body.
- Brain development in infants - One of the key benefits of kale is that it has the ability to help in infant brain development in the womb itself. Eating kale regularly helps in avoiding several birth defects completely. It helps in adequate birth weight, neural tube formation and proper development of the face and heart of the baby.
- Cancer prevention - The main benefit of kale is that it can help in fighting the deadliest disease, cancer. It has the ability to kill the cancer species completely. It can create chemicals while chewing and digesting the food. These chemicals are useful in fighting against the outside viruses successfully.
- Healthy vision - The one more amazing benefit of the kale is that it helps in improving the eyesight. The two nutrients present in the kale are lutein and zeaxanthin which are highly useful in providing the energy to eyes and filtering the harmful energy from outside which could harm the vision of eyes.
There are several recipes which are easy to make and highly useful in everyday life. These recipes help in getting higher nutrients and vitamin everyday and also it helps in re-energizing, revitalizing and refreshing the mind and body and it keep a person healthy and happy all the time.