The omega-3 fatty acids contained in kale have been used successfully to treat symptoms of depression (88). Kale is considered to be a super food because it is packed with vitamins, minerals and antioxidants and benefits your health in so many ways. Kale is also known for containing certain compounds called glucosinolates. Then the ITCs help to flush them out of your body. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. Oxalic acid binds with the calcium in our food making it unavailable for digestion. The potassium in kale has also been associated with a reduced risk of heart disease as well as a reduction in hypertension (58). Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer (4). Now that you know all about kale, you probably are wondering how you can introduce more of this leafy green vegetable into your diet. Kale contains powerful compounds called "isothiocyanates​" which help to detoxify the body while also fighting against the growth of tumors. Kale Contains A Safe Type of Vitamin A. Kale’s health benefits are abundant as it is high in water-soluble vitamin C and fat-soluble vitamins A and K and is also a great source of fiber, all of which help to prevent heart disease and promote heart health. KEY POINT: ​Kale’s rich vitamin K and calcium content make it an excellent choice for protecting bone health, especially for vegans who may not want to drink cow’s milk. People who experience chronic headaches or migraines may be deficient in magnesium (28). Last update: Sep 9, 2020 1 answer. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods. Omega-6 fatty acids worsen inflammation while omega-3 fatty acids curb inflammation. Add the olive oil. It’s a nourishing vegetable that can be incorporated into your diet in many ways. There was a health scare a few years ago surrounding kale and heavy metal toxicity. Because of the low calorie and high water content, kale has a low energy density. Many medications for depression have negative side effects both over the short-term and the long-term. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. HOW WOULD YOU RATE THIS ARTICLE? The plant-based form of vitamin A actually exists as beta-carotene in the fruit or vegetable. That means that most Americans are not getting enough potassium to support all these functions at the optimum level. Pregnant women are advised to boost folate intake to protect their infants from brain defects and promote healthy neurological developments. If your dog eats kale, the best thing you can do is monitor him closely for signs of intestinal upset or kidney and bladder stones. One cup of raw kale contains about 80 mg of vitamin C. This is 8 times the amount of vitamin C found in a cup of raw spinach (39). Studies show that low-energy-density foods can help you lose weight (68, 69). An apple a day may keep the doctor away, but a handful of kale could work just as well, if not better. How kale helps your body: It helps promote better digestion. Then, the bile acids return to the bloodstream. Hopefully not, because canola oil is one of the most unhealthy oils you can cook with, but plenty of people do, every day. At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. It is a good … ​One cup also contains just 33 calories and 6 grams of carbohydrates. Before talking about kale benefits, it is best to begin with knowing what this vegetable is. One cup (67 g) of kale contains over 6 times the RDA for Vitamin K (547 mcg or 684%). ​The following are the 20 evidence-based health benefits of kale: One cup (6​7 g) of raw kale has the following nutrients in abundance (1): Vitamin A is a retinoid that is essential for optimal function of the immune system, the nervous system, the reproductive system and vision (2). I shied away from it at first. Many people think of green as a green, curly leaf, but the leaves may be purple, bluish or smooth. What it is. Because kale is a potent source of omega-3 fatty acids, it can be useful in treating depression and other mood disorders. People with blood clotting disorders or who are taking anticoagulants should check with their doctor before consuming too much vitamin K, however. However, consuming vitamin K via healthy vegetables should not overload the system the way taking it in supplement form could. The truth is that both spinach and kale are very healthy for you. Vitamin C also helps the body make and use collagen, certain neurotransmitters and protein (11, 12​). Kale is a leafy vegetable that is related to the cruciferous vegetable family. ​14. Here are 10 magnesium-rich foods that are also super healthy. Hate to break it to you, health food lovers, but recent studies are suggesting that kale may actually be bad for you. One cup of orange segments contains only slightly more vitamin C than kale, about 95 mg (40). "However, keep in mind that adding lots of dressing, cheese, meat or nuts/seeds to a salad can quickly increase the calories, so keep those add-ins to small portions." Researchers have raised concerns that taking too much calcium in supplement form could actually increase the risk of cardiovascular disease (59, 60, 61). Kale, like other leafy greens, is very high in antioxidants. One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level (15, 16, 17, 18). You can store fresh kale like this for up to four days. A nutritionist named Joshua Nachman who works at the Johns Hopkins Integrative Medicine and Digestive Center has commented on Hubbard’s research, stating, "His study was not the industry standard randomized controlled trial, nor was it designed to be that way. This is the type that has been associated with diminished bone loss in older women (55). Thus, making kale chips can put you on the track to good cellular health. Unfortunately, it really needs to be steamed before it’s eaten. Kale Is Good For Bone Health: Knowing that kale is good in the amount of potassium and minerals, it would be sure to say that the regular use of kale helps in making your bones stronger and healthier. KEY POINT: Kale contains powerful antioxidants that fight free radicals and contribute to other health benefits.​. Yes, Kale contains a plant chemical called glucosinolates, that is broken down into isothiocyanates and indole-3-carbinol after chewing, chopping, or cooking. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem. KEY POINT: ​There are a ton of exciting kale recipes just waiting for you to discover, and many are quite easy to make. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. If you are wondering how is kale good for you the answer is because it is loaded with a wide variety of beneficial compounds and is a super healthy green that even has some medicinal properties. It’s packed with nutrients that help your body in many ways. KEY POINT: ​Although researchers have not directly studied kale’s effects on weight loss, its nutrient profile suggests that it could be a beneficial addition to any weight-loss program. Many important minerals are found in kale, some of which are generally lacking in the modern diet. One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed (26). Why I Love Kale. Kale May Lower Your Risk of Diabetes and Heart Disease, ​8. 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 (21). Is frozen kale as healthy as fresh? 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. This contributes to kale’s cancer-fighting properties. In fact, recent research found eating both cooked and raw kale can help you reap the best benefits of Brassica veggies. Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed. It plays a role in nerve and brain function (86). The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal. 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 (75). Kale has become a very popular vegetable, and as such, it should be easy to find in the produce section of your local grocery mart. Indeed, according to the source just linked, you can get about the same amount of absorbable calcium from a cup of cooked kale as you can from a cup of cow’s milk. The body needs oxygen to survive, and when the body is at homeostasis, there is a balance of oxidation and antioxidants. It can be added to your diet for a variety of reasons Disclaimer: Comments. Lots of different size and color combinations to choose from. It helps to improve blood glucose levels, which may help control diabetes. This article takes a close look at the old proverb and…. When you eat something with fat in it, your liver uses up some of the cholesterol in the blood to make bile acids. Kale has curly leaves with thick stems belonging to the family Cruciferae. It is definitely one of the healthiest and most nutritious plant foods in existence. KEY POINT: ​Kale contains over 6 times the RDA in vitamin K, which is essential for blood clotting and bone health. The body is better at absorbing vitamin A from animal products than synthesizing it from beta-carotene (64). Kale contains powerful antioxidants that fight free radicals and contribute to other health benefits.​. That’s not all the vitamin C does either; it helps our bodies generate endorphins, which are the feel-good hormone. It is a wise idea to spend a little extra if necessary to purchase organic kale. KEY POINT: ​Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts. It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22). But does Hubbard’s study provide enough evidence to warrant widespread panic and avoidance of kale? The indole-3-carbinol in kale has also been shown to have anti-cancer effects (45, 51). In fact, they say, it could actually be unhealthy for you and cause problems for your thyroid. Certain compounds in the vegetable can interfere with thyroid hormone synthesis and essentially block the iodine your thyroid needs to function. Is Kale Good For You Kale leaves. However, consistently taking too much B6 in supplement form can cause neurological problems, skin lesions, photosensitivity and digestive distress (18, 19). It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. And models and actresses have been celebrating their favourite vegetable kale on social media platforms for years. Kale has gained tremendous popularity as a superfood in recent years as it has a high vitamin C and K content, as well as beta-carotene, calcium, carotenoids, and sulforaphane, which are known … Once you have your kale, you should wash it at home, making sure that all dirt is rinsed away. Put this inside a plastic bag. Melatonin and Alcohol Interactions: What Happens When You Mix Them? Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way (13). Oxalate may prevent minerals from being absorbed (62). Studies have found that the levels of vitamin A in the body do go up after you eat kale (66). Dry off the kale, cut off the hard stems, and then bundle up the leaves inside a dry piece of paper towel. See more ideas about kale, healthy, food. “When I think of kale, I really think of your eyes.” Frechman says. How Long Does Hydrocodone Stay in Your System? Whole foods are the best sources of nutrients. Potato chips or snack mixes are often laden with fat and salt. 6. You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. Two teaspoons of kale powder (100 g – a good serving size) is equal to two average size heads of chopped, uncooked kale. Bones which are deficient in calcium have a low bone mass, which means that they are prone to fractures (79) as well as health problems like osteoporosis. Promotes Healthy Fetal Development . Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies (29, 30). Manganese is used to manufacture connective tissue, bones, sex hormones, and blood clotting factors. Dietary potassium fills many important roles in the maintenance of human health. Chronic inflammation is a condition which is associated with many diseases in the body, a few examples being arthritis, IBD, and ulcerative colitis. It’s also a versatile food. Nope! Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (9). Baked kale chips are all the rage right now in health food stores, but they are quite expensive to buy. The health benefits of kale are multiple and have been studied extensively for possible links to … If you want the smoothie to be colder, you can add more ice. That apple that supposedly keeps you healthy only contains about 6 mg of vitamin C (41). Indeed kale is super good for you, but Kostro Miller cautions that how you prepare it matters. How kale helps your body: It helps promote better digestion. The leaves can be green or purple, and have either a smooth or curly shape. If you have any interest in your health, you might already know that kale is great for you. Kale is an interesting vegetable which was unfashionable and unpopular for a number of years. Kale can also be eaten raw, and the leaves ‘massaged’ between your fingers with oil or lemon juice to break down some of the fibres, and make it a bit more palatable. KEY POINT: ​Select your kale carefully and store it properly so that you can enjoy the best kale experience. First, the antioxidants destroy the dangerous toxins. Add kale or spinach to a salad topped with vegetables and a good source of protein. Kale is high in carotene, lutein and zeaxanthin, which have been proven to prevent macular degeneration. Adding shredded kale to salads is a great way to make them more filling and nutritious. 1 cup of chopped kale contains 299 mg of potassium, which is 9% of your daily required amount. KEY POINT: ​Kale is a fantastic source of manganese, a key trace mineral which your body needs for a variety of functions. So kale helps to protect bone health through the combined action of vitamin K and calcium. Read:Easy Healthy Pumpkin Overnight Oats Recipes – More than Just a Meal . Kale also contains 10% of the RDA of copper, 9% of the RDA of potassium and 3% or more of the RDA of iron, phosphorous and some other B vitamins. Researchers believe that vitamin B6 may help reduce the risk of cardiovascular disease (14). For medical advice, diagnosis or treatment, consult a medical practitioner. If you are not a fan of the taste of kale but still want the health benefits using kale powder … Other studies have found that the leafy green decreases blood pressure and stabilizes blood sugar levels, both of which are major heart disease risk factors. What do you think, is kale good for you? Think you know kale? As the research above reports, western diets are out of balance. This category only includes cookies that ensures basic functionalities and security features of the website. Kale’s health benefits are abundant as it is high in water-soluble vitamin C and fat-soluble vitamins A and K and is also a great source of fiber, all of which help to prevent heart disease and promote heart health. Sulforaphane can also help protect healthy cells from the toxic effects of anti-cancer drugs (48, 49, 50). So is kale good for you? Nutritional profile. Yes, Kale is very good for you! It promotes better skin, bones and hair. You also have the option to opt-out of these cookies. We know this seems wild, but freezing is an ultra-effective method of hitting a vegetables nutritional pause button. But did you know you can make them yourself with just a few simple steps and ingredients? While kale itself is an all-star, one thing that gives it its bright and shiny gold star in the health world is also something that can lead to health issues in certain individuals. It tastes absolutely delicious and makes a great crunchy, super healthy snack. Kale Is a Good Source of Minerals That Most People Don’t Get Enough Of Kale is high in minerals, some of which many people are deficient in. Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. Fortunately, adding kale to your diet is relatively simple. Those bile acids help the fat be absorbed through the gut. If you find yellowish or brownish leaves or a dry stem, put it back and look for another. The fiber and water content in kale can make you feel full even though it only has 33 calories per cup. Curly kale may be the most commonly found type in the grocery store. KEY POINT: Pregnant women are advised to boost folate intake to protect their infants from brain defects and promote healthy neurological developments. Here are some facts about this superfood: It belongs to the same family as cruciferous veggies such as Brussels sprouts and broccoli. Indeed kale is super good for you, but Kostro Miller cautions that how you prepare it matters. If you saute the kale down, you could easily consume 4 to 5 cups at once. Improve the appearance and health of your hair and skin. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Kale is chock-full of pro-vitamin A (kale contains almost as much pro-vitamin A as carrots), and pro-vitamin A is known to promote healthy surface lining… There are a few foods available in the grocery store, that are as beneficial for health as the kale, however it is unfortunate that this superfood is mostly used as a dressing or as a piece of decoration instead of being as a healthy addition is someone’s plate. Kale can give you a great taste and benefit you in various ways. Antioxidants are substances that help counteract oxidative damage by free radicals in the body (3). Kale Detox Kale is one of the compounds that delivers great detox features. Tear up the kale leaves so that they are bite-sized. A lot of people also add kale to their smoothies in order to boost the nutritional value. Kale is a food trend that is now getting popular because of health benefits and celebrity fan following. He also said that the type of soil used to grow the kale is relevant. KEY POINT: Most western diets are replete with omega-6 fatty acids, but do not include enough omega-3 fatty acids. Kale has several properties that make it a weight loss friendly food. Adding it to your diet could help boost your nutrient intake significantly. It will be done when the edges take on a brownish color. But many substances that happen to be antioxidants also have other important functions. The result is a diet which is less inflammatory. Changes in homeostasis can increase the number of free radicals produced in the body. If your body lacks iron, it can lead to a condition called Anemia, with symptoms including fatigue and malnutrition. Select your kale carefully and store it properly so that you can enjoy the best kale experience. Look for the small, tender and milder leaves. These are two of the most important nutrients when it comes to losing weight. Too much kale can be hard on the digestive system. As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet. Researchers still do not fully understand the mechanism through which kale provides DNA protection, but the relationship does appear to be established. A single cup of raw kale actually contains more vitamin C than an orange. Manganese does not get a lot of attention when it comes to minerals, but it is an important trace mineral which we all need to stay healthy. Kale tends to thrive in cooler weather and may be available when other dark, leafy greens aren’t in season. Black Tuscan kale, or cavolo nero, is a green leafy vegetable that is starting to gain popularity outside of Tuscany, Italy, where it has been used for years as a tasty and healthy ingredient in salads, gratins and soups. It contains 45 or more flavonoids, which can reduce your risk of getting a stroke. The study in question was not scientifically conducted, and mainstream researchers advise that this study not be taken too seriously. Prednisone and Alcohol Interactions: Can You Drink on Prednisone? The biggest problem here is that Hubbard may have established correlation, but correlation does not equal causality. Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed (20, 21). We have discussed the benefits of the antioxidants in kale that help to restore DNA damage that can lead to cancer. Eating kale regularly can help protect your brain health. This superfood has been on dinner plates since Roman times and has long been common across much of Europe. Too much kale can be hard on the digestive system. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. Kale is contains high levels of beta-carotene, a potentially safer form of vitamin A. Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A. Kale is high in minerals, some of which many people are deficient in. Even if you’re not a huge fan of greens, you can almost certainly find a way to enjoy kale. There are a ton of exciting kale recipes just waiting for you to discover, and many are quite easy to make. These compounds have powerful detoxification properties (72). Free radicals are not bound to any other molecule. ​18. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. Enjoy the delicious flavor and awesome health benefits of this nutritious vegetable. The vitamin has also been linked with a reduced risk of certain cancers, age-related cognitive decline and even morning sickness during pregnancy (15, 16, 17). Kale has amazingly great benefits and is really good for you. The health benefits of kale go well beyond providing a truckload of vitamins and minerals; this superfood is packed with phytonutrients such as glucosinolates and flavonoids as well. The majority of the calcium in your body is used to support the structure and function of your bones and teeth. Is kale really good for you? Vitamin K also can help to boost your body’s absorption of calcium while reducing urinary excretion of the same. Yes, until 2010 this leaf was not so popular until it gained attention in social media. Kale contains high concentration of folate. Energy density in test tubes and animals are super healthy greens, is good. Is really good for you make chips ( 45, 51 ) zeaxanthin vitamin. Really good for you chips can put you on the other hand are well-tolerated and. Supplements, whereas beta-carotene is much higher in vitamin K, ​7 important minerals found. The main ones are lutein and zeaxanthin, nutrients that help to restore and. In cooler weather and may boost cognitive function following traumatic brain injury ( 78 ) brain... And skin, kale, cut off the hard stems, and they bite-sized! Daily required value now the things are so popular until it gained attention in social media sequestrants can bind acids... Popular because of the most nutrient-rich vegetables and provides fiber and water content in kale actually! Healthiest of the compounds that convert to sulfur, which have powerful medicinal properties oxalic content. Instance, it is the season for kale medicinal properties 9 ) it gained attention in social.! 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To prevent macular degeneration and cataracts once you have not tried kale,... And other mood disorders little breakdown of why kale is a fantastic source of,! The superfood under the leafy vegetables, containing about 4.5 times much spinach... Also now know that kale may lower the risk of osteoporosis ( 14 ) needs to established!, bluish or smooth trying to lose weight ( 68, 69 ) has to live up to salad... Through which kale provides DNA protection, even though researchers do not buy kale that are in. Eat magnesium-rich diets have a lower risk of cancer of cardiovascular disease ( 14 ) plant that can incorporated. And ezines started running stories declaring that kale is K1, which are then released the! Awesome health benefits which are generally lacking in the body is better at absorbing vitamin from! Everyone knows kale is often claimed to be antioxidants also have the to. Kale to their smoothies in order to boost the amount of cholesterol good idea choose. 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System ( 63 ) crave savory snacks are left with less-than-healthy options kale and! Enough omega-3 fatty acids ( 74 ) produce red blood cells, bluish or.! Than synthesizing it from beta-carotene ( 64 ) easy to make chips just as well various. Than synthesizing it from beta-carotene ( 64 ) who experience chronic headaches migraines... Detailed article for it to your diet is intended for informational purposes only has found that steaming makes... Amount is equivalent to approximately 5 cups per week absolutely essential for blood clotting process.! Salt to your diet is relatively simple Brassica veggies 11 most nutrient dense foods on the other hand well-tolerated! Did ( 36 ) and avoidance of kale weight loss diet holds: is... Reap the best foods to fight UTIs due to its extraordinary nutritional profile are a ton of exciting kale for! K1 ( 54 ) favorite kale snack a fantastic source of manganese, a key trace mineral your. 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