Kale has around 33 calories per 100g. The kale leaves are a rich source of water and fibre and thus helps in controlling all the issues related to digestion. It helps to keep cholesterol levels under control which is a major reason behind cardio problems. Kale is a cruciferous vegetable that is closely related to other veggies, including broccoli, Brussels sprouts, cabbage and bok choy. Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. 6. Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health. Detox Your Liver: Try My 6-Step Liver Cleanse, 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Top 10 Vitamin A Foods and Their Benefits, Apple Cider Vinegar Benefits and Uses (30! Place into a food processor: 2 cups kale leaves (stems removed), ¼ cup extra virgin olive oil, and 2 cloves garlic or ¼ teaspoon garlic powder; pulse until smooth. Kale Health Benefits Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K … However, the health benefits of kale can be traced all the way back to ancient Rome, and history tells us that it was one of the most popular green leafy vegetables of the Middle Ages. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! One of kale's top health benefits is its ability to naturally detoxify your body as well. These foods can support cardiovascular health and prevent cholesterol from the body. This is due to the presence of isothiocyanates (ITCs), which are a compound found in kale that have been shown to help detox your body at the cellular level. An 80g serving of kale counts as one of your 5-a-day, which is about one double handful of raw kale. In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision. This article was published on 4 June 2019. Kale juice also helps to reduce the cholesterol in your body and hence gives cardiovascular support. Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of harmful substances. Kale Benefits Also Include Versatility. The glucoraphanin and the other glucosinolates in black kale are well-known precursors to isothiocyanates, much-researched health-benefiting compounds. Kale pestoFeta & kale loaded sweet potatoBroccoli & kale green soupProsciutto, kale & butter bean stewChargrilled chicken & kale Caesar saladCherry tomato, kale, ricotta & pesto pastaRoasted new potato, kale & feta salad with avocadoMushroom brunch. Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts. Not to mention, it offers a variety of skin and body benefits. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. Kale is a great source of Vitamin B6, Vitamin C, and Magnesium. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision. One of the Health Benefits of Fiber contained in kale is to make the stomach more satisfied, thus preventing you from feeling hungry for a long time. Kale actually contains about 120 mg of Omega-3 fatty acid per cup, far better than most plants. Kale has strong antioxidant health benefits which gives the body strong cancer fighting abilities. As part of the Brassica oleracea (oleracea var) vegetable species, it is in good company and shares many of the same characteristics as its cousins. Stir-frying and roasting are also effective methods for cooking kale so that you retain as much of its goodness as possible. There are two main varieties: one that has green leaves and one that has purple. Kale promotes bone health Kale is a top source of vitamin K, with one cup packing nearly 700% of the daily goal. Arguably the most beneficial property of eating kale is its ability to relieve inflammation, thanks to its content of antioxidants. That is because of the presence of isothiocyanates, which have been shown to help detox your body at the cellular level, instantly killing toxins and free radicals. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. There are about 43mg sodium in kale (per 100g) which is a fraction of the 2.4g that is recommended as the maximum by the NHS for adults a day. You can also try baking a batch of Kale Chips for a simple snack that’s great if you’re on the go. 15. Kale also contains vitamin C and vitamin E which are important antioxidants needed to help support the immune system, but it’s probably most well-known as being a very good source of vitamin K, which we need to help wounds heal properly. While greens like kale vs spinach can still be enjoyed in moderation, it’s best to talk to your doctor before making any drastic changes to your diet. Our team aims to be not only thorough with its research, but also objective and unbiased. Health Benefits of Cavolo Nero. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more. It’s largely water (about 88%), but also contains 3.4g protein, 1.4g carbohydrate (of which 1.3g is sugars), 1.6g fat and about 2g fibre per 100g raw kale. Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. That is extremely important and it can provide you with a tremendous set of benefits for the longer term. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor. It works especially well paired with fruit and blended into a kale smoothie, like in this Peachy Super Kale Shake. Here are a few other cooking tips and easy ways to enjoy kale: You can also make kale juice, add it to soup or use it to help ramp up the nutritional profile of any meal. Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease. 30 Gluten-Free Recipes Subscription offer: save 44% and receive a brand-new cookbook. The leaves are usually a dark green, although you can find purple varieties as well. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. Benefits of Kale juice are so amazing in improving heart health. Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Kale is filled with fiber and sulfur, both great for supporting your body's natural detoxification process and keeping your liver healthy. As always though, speak to your GP if you are concerned. One of the greatest possible contributors to overall good health is to have a good, balanced diet. Health Benefits of Kale There are numerous impressive health benefits of kale, including its ability to boost skin health, reduce hair loss , improve digestion, prevent heart disease, aid weight loss efforts, manage blood sugar , eliminate inflammation, detoxify the body, stimulate the immune system, strengthen bones and support good vision. The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation. The health benefits of kale to the heart. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Nonetheless, it’s actually fairly tasty. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). The heart is the most vital organ in the body that play a variety of functions so that the body can still be active and working. Kale contains good fat and fiber. are clickable links to medically peer-reviewed studies. However, a 2002 study found that cruciferous vegetables were not associated with increased thyroid cancer risk, and a 2018 study found that certain brassica vegetables (such as kale) demonstrated no negative effect on the thyroid function in humans. A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. As kale is high in vitamin K, those on anti-coagulants (or blood thinners) do need to be cautious when choosing to eat kale and other green leafy vegetables, as it may interact with the medication. To wash kale, remove the stems and submerge in water completely. Kale is versatile and easy to enjoy in a variety of different recipes. Add ¼ cup toasted walnuts, and pulse until blended. Then, rinse under running water to remove any remaining residue. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. So, steaming is a more stable way to cook this leafy green veg as it limits its contact with water. So, it’s a very diabetes-friendly/weight-friendly vegetable. A lot of people want kale in their diet because they have heart problems. & detox juicing guide. When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or cooked. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Kale plants have green or purple leaves, and the central leaves do not form a head. Related: Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes). This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Kale is a good source of vitamin A, which is excellent for eye health, skin health, and provide prevention of oral cancer and lung cancer. One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. This way, you’ll get all the great benefits of kale without the flavor. In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision. Find out more at urbanwellness.co.uk. Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids. Here are a few of the top reasons to consider adding this leafy green to your next shopping list. Some of the most common types include: Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C. One cup of raw kale contains the following nutrients: In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium. Kale has been touted by the media as a superfood because it is nutrient-dense. Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth. Although uncommon, some people may be allergic to cruciferous vegetables, including kale. 14. It shouldn’t mean that you have to avoid kale altogether, but it’s best to check with your GP as they may recommend limiting your intake. Kale is a cruciferous vegetable, like cabbage, broccoli and cauliflower, and has large, edible leaves which have a slightly tougher stem running through the middle. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A. Learn about the nutritional profile of this leafy green vegetable, how much counts as one of your 5-a-day, and the healthiest ways to cook it. This delicious leafy green works especially well in smoothies, shakes, salads and side dishes and can be consumed raw or cooked. The edges of the leaves are either flat or curly. Each of those has the ability to improve your cortisol hormones, boost your serotonin levels, and positively impact your sexual health. Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Kale health benefits includes promoting eye health, detoxifying the body, promoting wellbeing of the skin, helps with blood clotting, powerful anti-oxidant support, helps with reducing cholesterol and help managing diabetes. There are several different types of kale, each of which differs based on its unique appearance, color and taste. 6. If you have any concerns about your general health, you should contact your local healthcare provider. Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. Here we list the top 10 health benefits of kale and provide a few simple recipes to start working it into your diet. Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well. NUTRITIONAL BENEFITS Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. Kale contains chemicals that are thought to help prevent cancer. 10 Kale Benefits for Skin and Body : Kale might not look like the most appetizing food in existence. Chemicals in kale might also have antioxidant activity. By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. Antioxidants in kale are useful to reduce wear and tear due to daily activities. Consume kale, green vegetables that have 3.6 grams of fiber in 100 grams, make the stomach feel fuller … See our website terms and conditions for more information. Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream. Raw kale has a slightly bitter flavor that some love, some tolerate for the health benefits, and others can’t get past. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet. Additionally, talk to your doctor if you experience any food allergy symptoms or are taking blood thinners such as Warfarin. Hair Benefits of Kale Juice: Kale juice contains both Omega-3 and Omega-6 … If you add kale leaves in your daily juicing recipe, then you get more nutritious juice every day. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Like many dark leafy greens, kale can be eaten raw in a salad or it can be sautéed, roasted, blanched, braised, or steamed as a nutritious side for a healthy dinner. In fact, one study out of Seoul even found that drinking 5 ounces of kale juice daily for 12 weeks increased levels of HDL (good) cholesterol by 27 percent and reduced levels of LDL (bad) cholesterol by 10 percent. Be sure to select organic varieties whenever possible and wash produce thoroughly to reduce exposure to pesticides. Detox and weight loss: One cup of kale has 36 calories and zero fat. Health Benefits of Kale Rich in Vitamins and Minerals. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes. Kale is one of the most common veggies found in these superfood concoctions. 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