Of all the super healthy greens, raw kale is on top. Kale is a popular vegetable and belongs to the cabbage family. It is a cruciferous vegetable like Cabbage, Broccoli, Brussels sprouts, Cauliflower, and collard greens.
There is a great diversity present in kale. The leaves can be green or purple and have either a smooth or wavy shape.
The most widely recognized kind of kale is called curly kale or Scots kale, which has green and wavy leaves and a hard, sinewy stem. It is certainly one of the healthiest and most nutritious plant foods till now.
Kale is full of beneficial compounds, some of which have strong medicinal properties. Here are 10 health advantages of kale that are upheld by science.
1. A Nutrient-Dense Food
A cup of raw kale, about 67 grams or 2.4 ounces contains:
• Vitamin A from beta-carotene: 206% of the daily value
• Manganese: 26% of the daily value
• Vitamin K: 684% of the daily value
• Potassium: 9% of the daily value
• Vitamin B6: 9% of the daily value
• Calcium: 9% of the daily value
• Vitamin C: 134% of the daily value
• Copper: 10% of the daily value
• Magnesium: 6% of the daily value
• Vitamin B1, vitamin B2, vitamin B3, iron and phosphorus: 3% of the daily value
• Calories: 33 grams
• Carbs: 4 grams
• Fiber: 2 grams
• Protein: 3 grams
Kale contains almost no fat, however, a large portion of the fat in it is omega-3 fatty acid called alpha linolenic-acid.
Keeping in mind its amazingly low-calorie content, kale is among the most nutrient-dense foods in the world. Eating more kale is one of a great way to increase your daily nutrition and antioxidants.
2. Source of Vitamin C
Vitamin C is an important water-soluble antioxidant that serves many vital capacities in the body’s cells. For example, vitamin C is necessary for the formation of collagen, the most abundant structural protein in the body.
Kale is considerably higher in vitamin C than most of the other vegetables. It contains about 4.5 times more vitamin C than spinach. Truly, kale is actually one of the world’s best sources of vitamin C. A cup of raw kale is a much better source of vitamin C than a whole orange.
3. Lowers down Cholesterol
Cholesterol has many important functions in the body. For instance, it is utilized in making bile acids, or, in other words, it helps in digestion of fats. At the point when all the fat has been absorbed and the bile acids have filled their need, they are reabsorbed into the bloodstream and used again.
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Substances called bile acid sequestrants can block bile acids in the digestive system and keep them from getting reabsorbed. This lessens the total amount of cholesterol in the body.
Kale contains bile acid sequestrants, which can bring down cholesterol levels. This may lead to a reduced risk of heart disease.
One examination found that drinking kale extracts each day for 12 weeks increased HDL cholesterol by 27% and brought down LDL levels by 10%, while also enhancing antioxidant status.
4. Source of Vitamin K
Vitamin K is an important nutrient. It is absolutely important for blood clotting. Vitamin K performs this function by “activating” certain enzyme and making them tie to calcium.
Kale is one of the world’s best sources of vitamin K. A cup of raw kale contains almost 7 times the suggested daily amount of vitamin K. The type of vitamin K in kale is K1, not K2. K2 is found in soy foods and certain animal items. It avoids heart disease and osteoporosis.
5. Anti-cancer Agent
Cancer is an appalling disease characterized by the uncontrolled development of cells. Kale is actually loaded with compounds that have a defensive impact against cancer.
One of these is sulforaphane, a substance that helps to fight the growth of cancer at the molecular level. It also contains indole-3-carbinol, another substance that prevents cancer.
Studies have demonstrated that cruciferous vegetables (counting kale) may significantly bring down the danger of several cancers, although the proof in humans is still not evident.
6. High in Beta-Carotene
Kale is regularly claimed to be high in vitamin A, yet this isn’t completely accurate. It is actually high in beta-carotene, an antioxidant that the body can transform into vitamin A. Consequently, kale can be a viable way to increase your body’s levels of this important vitamin.
7. Source of Minerals
Kale is high in minerals, some of which many individuals are lacking in. It is a decent plant-based source of calcium, a nutrient that is important for bone health and plays a job in all sorts of cellular functions.
It is also a nice source of magnesium, an unfathomably important mineral that many people don’t get enough of from their diet. Eating a lot of magnesium may prove to be defensive against type 2 diabetes and heart disease.
Kale also contains a considerable amount of potassium. Adequate potassium intake has been connected to reduced blood pressure and a lower risk of heart disease.
One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in a few plants that can keep minerals from being absorbed.
8. High in Lutein and Zeaxanthin
A standout amongst the most widely recognized results of aging is that visual perception deteriorates. Fortunately, there are several nutrients in the diet that can help keep this from happening. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some different foods.
Many examinations have demonstrated that individuals who eat enough lutein and zeaxanthin have a much lower danger of macular degeneration and cataracts, two exceptionally regular eye issues.
9. Lose Weight
Kale has several properties that make it a weight reduction inviting food. It is low in calories yet gives significant mass that makes you feel full.
Kale has a low calorie and high water content. Due to this, it has a low energy density. Eating a lot of foods with a low energy density has been appeared to aid weight reduction in various examinations.
Kale also contains small amounts of protein and fiber. These are two of the most important nutrients with regards to losing weight. Although there is no examination specifically testing the impacts of kale on weight reduction, it makes sense that it could be a helpful addition to a weight reduction diet.