It seems like everyone is drinking kale smoothies, eating kale chips and incorporating kale into salads.
In this article you will find out more about this nutrient-packed superfood so that you can understand the hype. Many people think of green as a green, curly leaf, but the leaves may be purple, bluish or smooth. Vitamin A is a retinoid that is essential for optimal function of the immune system, the nervous system, the reproductive system and vision 2. While it is possible to achieve toxicity from animal-based vitamin A, the body only converts plant-based beta carotene into vitamin A as needed.
Therefore, eating kale may be a safer way to get your vitamin A than through a supplement or animal-based food products 345.
Vitamin K is crucial for helping the blood to clot properly and supporting bone health 6.
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It has been shown to reduce the risk of osteoporosis and coronary heart disease 78. Because vitamin K is much less bioavailable from food than from supplements, the fact that there is so much of it in just one cup of kale helps ensure that you are absorbing enough if you eat this vegetable 9. Although many people think of Vitamin C as the nutrient that helps prevent you from getting sick.
Vitamin B6 is necessary for the body to metabolize proteins, carbohydrates and fats Researchers believe that vitamin B6 may help reduce the risk of cardiovascular disease The vitamin has also been linked with a reduced risk of certain cancers, age-related cognitive decline and even morning sickness during pregnancy 1516 High consumption of vitamin B6 from food has not been shown to be detrimental to your health However, consistently taking too much B6 in supplement form can cause neurological problems, skin lesions, photosensitivity and digestive distress 18 Although you may associate calcium with dairy products, green leafy vegetables, like kale, are a great source of the nutrient.
Calcium is the most plentiful mineral in the human body The majority of the calcium in your body is used to support the structure and function of your bones and teeth. It is also necessary for hormone secretion, cellular communication, muscle function, contraction and dilation of the blood vessels and nerve transmission Magnesium is abundant in the human body and helps control biochemical reactions related to protein synthesis, muscle and nerve function,
What good does kale do for your body pressure management and blood sugar regulation Magnesium can reduce the risk of heart attack and stroke 23 People who eat magnesium-rich diets have a lower risk of diabetes 25 Studies show that women can increase their bone density by consuming magnesiumpossibly reducing the risk of osteoporosis People who experience chronic headaches or migraines may be deficient in magnesium If you saute kale, add it to a smoothie or make chips with it, you can easily consume much more than one cup, packing your system with vital nutrients in just one meal or snack.
Adding it to your diet could help boost your nutrient intake significantly. Kale contains high levels of antioxidants, including the following The body needs oxygen to survive, and when the body is at homeostasis, there is a balance of oxidation and antioxidants. Free radicals are not bound to any other molecule. Therefore, they seek other molecules with which they can combine.
Biological researchers have been intensely studying oxidative damage in recent years because it is thought to be one of the main causes of many health problems, like diabetes and cancer 30 Two of the flavonoids that are abundant in kale, quercetin and kaempferol, have been found to have "What good does kale do for your body" health benefits, including 323334 Just be aware that cooking kale can lower its antioxidant activity, especially the benefits of vitamin C and polyphenols To get the most antioxidant benefit from kale, it is recommended to eat it raw or blanch it quickly in boiling water.
Kale contains powerful antioxidants that fight free radicals and contribute to other health benefits. When you eat something with fat in it, your liver uses up some of the cholesterol in the blood to make bile acids. Those bile acids help the fat be absorbed through the gut. Then, the bile acids return to the bloodstream. Bile acid sequestrants are compounds that prevent the bile acids from being reabsorbed after they are used for digestion.
Because the digestive system then has less bile available, the liver must synthesize more from cholesterol.
Kale Health Benefits Infographic
Kale contains bile acid sequestrants and is one of the most effective vegetables for binding bile acids. Although we mentioned that cooking kale can reduce its antioxidant effects, steaming the vegetable can improve its ability to bind bile acids.
An apple a day may keep the doctor away, but a handful of kale could work just as well, if not better. This is 8 times the amount of vitamin C found in a cup of raw spinach One cup of orange segments contains only slightly more vitamin C than kale, about 95 mg That apple that supposedly keeps you healthy only contains about 6 mg of vitamin C While you may associate vitamin C with helping ward off the common cold, studies show that it is only marginal beneficial when it comes to preventing viruses 42 However, because vitamin C is such a potent antioxidant, it can help lower the risk of other diseases, including Vitamin C also helps the body produce collagen, a structural protein that helps maintain healthy skin.
Kale contains about as much vitamin C as an orange, which makes it beneficial for preventing some major diseases as well as signs of aging. We have discussed the benefits of the antioxidants in kale that help to restore DNA damage that can lead to cancer. Many studies have investigated the role of Brassica vegetables, like kale, in protecting against cancer One of the substances in kale-family vegetables is sulforaphane, a protective enzyme that has been found to have anticarcinogenic effects 46 Sulforaphane can also help protect healthy cells from the toxic effects of anti-cancer
What good does kale do for your body 4849 The indolecarbinol in kale has also been shown to have anti-cancer effects 45 Research has found that people who eat cruciferous vegetables, such as kale and broccoli, may have a lower risk of cancer.
However, the evidence is inconsistent 52 In fact, it is recommended that newborns receive a vitamin K injection at birth to help get the blood clotting process started. There are different types of vitamin K. The type of vitamin K provided by kale is vitamin K1 This is the type that has been associated with diminished bone loss in older women Vitamin K can increase the risk of blood clots in people who are at risk for developing them However,
What good does kale do for your body vitamin K via healthy vegetables should not overload the system the way taking it in supplement form could.
People with blood clotting disorders or who are taking anticoagulants should check with their doctor before consuming too much vitamin K, however. The magnesium in kale has been shown to protect against type 2 diabetes "What good does kale do for your body" heart disease The potassium in kale has also been associated with a reduced risk of heart disease as well as a reduction in hypertension Some researchers have hypothesized that calcium, which is plentiful in kale, may help reduce the risk of heart disease by lowering cholesterol and the ability of the body to absorb fat Researchers have raised concerns that taking too much calcium in supplement form could actually increase the risk of cardiovascular disease 5960 Oxalate may prevent minerals from being absorbed Kale is low in oxalate compared to other leafy greens.
The body makes vitamin A in several ways. Some types of vitamin A are derived from animal-based food products, like liver.
We can benefit from routinely...
When you eat this antioxidant, the body transforms it into vitamin A within your system The body is better at absorbing vitamin A from animal products than synthesizing it from beta-carotene Studies have found that the levels of vitamin A in the body do go up after you eat kale The fiber and water content in kale can make you feel full even though it only has 33 calories per cup.
This could deliver 10 grams of protein and 35 grams of complex fibrous carbohydrateswhich help you feel full. Romaine lettuce, which is
What good does kale do for your body consumed during weight-loss efforts, only contains 1 gram of protein and 2 grams of complex fibrous carbohydrates in one cup Kale is considered to be a food with low energy density.
Studies show that low-energy-density foods can help you lose weight 68 Research shows that these antioxidants are liked with a decreased risk of cataracts and macular degeneration, two eye problems that may occur as you age 70 As we go about our everyday lives, we are exposed to toxins in our environments as well as the products we use and consume. We can benefit from routinely cleansing our bodies of these toxins to restore balance and health.
These compounds have powerful detoxification properties First, the antioxidants destroy the dangerous toxins. Then the ITCs help to flush them out of your body. Additionally, ITCs help to slow the growth of tumor cells and stimulate their destruction While inflammation does play an important role in bodily health, when the fires burn out of control, they can cause pain, discomfort, and chronic health issues.
Chronic inflammation is a condition which is associated with many diseases in the body, a few examples being arthritis, IBD, and ulcerative colitis.
For this reason, kale can...
One way to combat the damage caused by excessive inflammation and to help mitigate the symptoms and progression of inflammatory diseases is to eat an anti-inflammatory diet. Kale has powerful anti-inflammatory properties and can be a key component in such a diet.
Part of the reason for this is that kale has an ideal ratio of omega-3 and omega-6 fatty acids Most of us are eating too many foods which are rich in omega-6 fatty acids and are not getting enough omega-3 fatty acids in our diets.
By eating more kale and fewer processed foods which contain high amounts of omega-6, you are helping to balance out your fatty acid intake.
If you can make your ratio ideal across the board by eating other healthy foods like kale, you might even achieve an anti-inflammatory diet.
Most western diets are replete with omega-6 fatty acids, but do not include enough omega-3 fatty acids. This means that our diets are pro-inflammatory, and promote inflammatory diseases.
Kale contains a healthy ratio of omega-3 and omega-6 fatty acids, and can form an important part of a healthy anti-inflammatory diet. This is because doctors advise pregnant women to increase their folate intake so as to prevent birth defects and promote proper brain development in infants Bake kale chips: Bake kale in the oven with just
What good does kale do for your body little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come.
Perhaps that is because they have never experienced how tasty kale can be Kale provides comprehensive support for the body's detoxification system. Kale is also a good source of the mineral potassium, another must for heart health. We can benefit from routinely cleansing our bodies of these toxins to restore balance and health.
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