Diet and Nutrition

What are the Health Benefits of Kale?

What are the Health Benefits of Kale?

Key Takeaways

  • Kale contains a multitude of nutrients and minerals that will benefit the 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. 

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. 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.

Thinking of the health benefits, kale is filled with nutrients way above many of the other vegetables. A cup of chopped kale contains only 33 calories, but is loaded with nutrients, like calcium, vitamin A, vitamin K, and vitamin C. It is also a rich source of minerals, including potassium, manganese, copper and iron.

The benefits in kale include:

  • Vitamins A, C and K, which are powerful anti-oxidants that prevent oxidative damage in the body and protect an individual from a number of diseases including, cancer. Manganese also provides anti-oxidant 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. It 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 anti-oxidant activity.
  • Vitmain A content 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.
  • Di-indolyl-methane present in this vegetable is a good immune modulator. It also has anti-viral and anti-bacterial 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.