If you ask someone to name a “superfood”, the one that is often at the top of the list is kale. There are many health benefits to kale. It is packed with vitamins, minerals, and nutrients.

What is Kale?

Kale is a hardy, leafy green that is part of the Brassica family. It has gained popularity over the last decade or so because of its nutritional benefits, versatility, and ease of growing.

Kale has a slight bitter taste and should be cooked. It makes a great raw salad with the right preparation. It is also good in stews, stir-fries and roasted dishes. It keeps its form well during cooking, which helps to reduce its bitterness.

Health Benefits of Kale

Kale is one of the most nutritionally dense foods on Earth. So, the “superfood” label makes a lot of sense. 100 grams (about 1.5 cups) of kale contains the following recommended daily value percentages:
• Vitamin A: 308%
• Calcium: 14%
• Iron: 9%
• Potassium: 13%
• Vitamin C: 200%
• Vitamin K: 1021%
• Riboflavin: 8%
• Niacin: 5%
• Vitamin B: 14%
• Folate: 7%

Kale is packed with lots of beneficial antioxidants

There are substances in kale that help counteract cell damage caused by unwanted toxins or free radicals in the body. Having too many free radicals in the body can lead to many health issues such as cancer, heart disease and inflammation. The antioxidants in kale, helps protect against these diseases and against inflammation in the body.

May reduce risk of cancer

Kale may also help protect against cancer. The potential cancer fighting compounds in kale, may help protect against cell mutations and prevent the body from absorbing carcinogens, associated with animal food cooked at high temperatures.

Helps protect the heart

High cholesterol is one of the leading risk factors associated with heart disease. Several studies have shown that kale can reduce cholesterol levels. A study reported in Science Direct in 2008 showed that drinking kale juice every day for 3 months decreased “bad” and increased “good” cholesterol levels by 10% and 27%, respectively.

Kale is one of the best sources of vitamin C

One cup of kale has more vitamin C than an entire orange. In addition, it has more vitamin C, than most other vegetables. Vitamin C is an important antioxidant for various functions in the body. This includes building and maintaining collagen, which is a structural protein used throughout the body.

Good for your skin and hair

Kale is high in beta carotene. The body converts beta carotene into vitamin A, which is used to grow and maintain body tissue, including skin and hair and the collagen built from vitamin C provides structure for skin, bones, and hair.

May help keep your bones healthy

In addition to blood clotting, vitamin K may protect against bone fractures.

Promotes eye health

Kale is high in two antioxidants lutein and zeaxanthin that may help protect against age related eye health decline. Studies have shown this nutrient combination to reduce the risk of macular degeneration and cataracts.

High in many important minerals that our diets may be lacking

Kale is low in a substance called oxalate that can prevent minerals from being absorbed by the body. Other plants like spinach and leafy greens have higher amounts of oxalates which can affect mineral absorption. So, when you eat kale, your body is able to use all its healthy minerals.

Kale is high in calcium which is also important for bone health. Magnesium, which protects against type 2 diabetes and heart disease, is an important mineral found in kale. The potassium in kale is important in maintaining cellular function. It may also reduce blood pressure and reduce the risk of heart disease.

A word of caution

Kale is incredibly healthy, but, there are a few risks to watch out for. Kale is one of the higher risk vegetables for pesticide contamination. So, if you purchase non-organic kale, be sure to give it a good wash before eating.

Source: https://walktoeat.com