As a fibrous leafy green, kale is great for aiding in digestion and elimination. Iron is essential for good health, especially for women, as it helps with the formation of hemoglobin and enzymes, transports oxygen to various parts of the body, aids in cell growth, proper liver function , and more. Want to up the iron quantity of your kale even more? Cook it in a cast-iron pan, and pair it with a food rich in vitamin C —this helps increase your body's ability to absorb plant-based iron.
Vitamin K2, on the other hand, has been shown to activate 17 proteins. For example, vitamin K2 activates a protein called osteocalcin, which ensures that as much bone is built to replace the bone that is broken down. Vitamin K2 also encourages a protein called Matrix gla protein MGP to keep arteries healthy by discouraging calcium from sticking to the walls," explains cardiologist Joel Kahn , M.
It's been shown to be protective against osteoporosis , cancer , and diabetes. At its best, this strong network of warriors can stop up to 99 percent of free radicals from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale contains high levels of antioxidants —however, antioxidants are are heat-sensitive, so be sure to also incorporate the leaves in smoothies or salads to best preserve the antioxidant function.
The sulfur-containing phytochemicals in kale called glucosinolates can also help maintain the body's normal inflammatory response. The participants juiced the kale, although you can also lightly cook the kale before consuming to if you suffer from thyroid issues.
Vitamin A is great for your vision and your skin. Signs of deficiency include easy bruising, low iron levels, and bleeding gums. Per calorie, kale has more calcium than milk. Kale is filled with fiber and sulfur, both great for supporting your body's natural detoxification process and keeping your liver healthy. Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream.
You are now subscribed Be on the lookout for a welcome email in your inbox! Main Navigation. Steamed kale is particularly effective. The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin. The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products.
It helps prevent heart disease and osteoporosis Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K. Kale is actually loaded with compounds that are believed to have protective effects against cancer. 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 , It also contains a indolecarbinol, another substance that is believed to help prevent cancer Studies have shown that cruciferous vegetables including kale may significantly lower the risk of several cancers, although the evidence in humans is mixed 20 , Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.
It is actually 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. It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
Eating plenty of magnesium may be protective against type 2 diabetes and heart disease Adequate potassium intake has been linked 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 some plants that can prevent minerals from being absorbed Many important minerals are found in kale, some of which are generally lacking in the modern diet.
These include calcium, potassium and magnesium. Fortunately, there are several nutrients in the diet that can help prevent this from happening. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods. Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders 27 , Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.
Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies 29 , Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight. Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet. Fortunately, adding kale to your diet is relatively simple.
You can simply add it to your salads or use it in recipes. A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry. At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.
From vegetable-based ideas to berry-packed varieties, try these tasty, simple smoothie recipes to up your intake of vitamins and antioxidants. Think you know kale? These recipes turn the tried and tested salad green on its head.
Whole foods are the best sources of nutrients. Antioxidants : Authors of a article note that high blood sugar levels can trigger the production of free radicals. They note that antioxidants, such as vitamin C and alpha-linolenic acid ALA , can help reduce complications that may occur with diabetes.
Both of these antioxidants are present in kale. Which foods can help stabilize blood sugar levels? Potassium : The American Heart Association AHA recommend increasing the intake of potassium while reducing the consumption of added salt, or sodium. This, say the AHA, can reduce the risk of high blood pressure and cardiovascular disease.
A cup of cooked kale provides 3. Fiber : A Cochrane review from found a link between consuming fiber and a lower blood lipid fat levels and blood pressure. People need both soluble and insoluble fiber. Learn more here about both types. Chlorophyll : Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines.
These chemicals occur when people grill animal-derived foods at a high temperature. Experts have linked them with cancer. The human body cannot absorb much chlorophyll, but chlorophyll binds to these carcinogens and prevents the body from absorbing them. In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact. Antioxidants : The vitamin C, beta carotene , selenium , and other antioxidants in kale may help prevent cancer.
Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers. This may be due to the antioxidants these foods contain. Fiber : A high consumption of fiber may help reduce the risk of colorectal cancer , according to a study from Find out here.
Calcium and phosphorus are crucial for healthy bone formation. Some research has suggested that a high intake of vitamin K may help reduce the risk of bone fractures. Get some more tips on increasing bone density. Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.
Which foods can boost digestion? Kale is a good source of beta-carotene, the carotenoid that the body converts into vitamin A as it needs it. Beta-carotene and vitamin A are necessary for the growth and maintenance of all body tissues, including the skin and hair.
The body uses vitamin C to build and maintain collagen , a protein that provides structure for skin, hair, and bones. Vitamin C is also present in kale. Which other foods can boost hair growth? Kale contains lutein and zeaxanthin , an antioxidant combination that may help reduce the risk of age-related macular degeneration. Vitamin C, vitamin E, beta-carotene, and zinc also play a role in eye health.
All of these are present in kale. For more tips on what to eat for eye health, click here.
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