Kale, often referred to as a "superfood," is a leafy green that packs a significant amount of nutritional power. From smoothies to pan-fried with garlic and tossed into salads, this versatile green offers numerous health benefits for overall well-being. Here are 10 incredible kale benefits worth considering when looking to add it to your everyday diet.
Nutrient Value Of Kale
One of the most nutrient-dense foods on Earth, kale, has approximately:
- 206% of the Recommended Daily Value (DV) of Vitamin A
- 684% of the DV for Vitamin K
- 134% of the DV of Vitamin C
- Calcium, Potassium, Magnesium
- Only 33 calories
This makes kale an excellent choice for anyone wanting to eat nutrient-dense food while not packing on calories.
Top 10 Health Benefits Of Kale
High in Antioxidants
Kale is full of strong antioxidants, primarily quercetin and kaempferol, which combat oxidative stress and inflammation. Antioxidants combat free radicals in the body, which may damage cells and lead to chronic diseases such as cancer and heart disease.
Promotes Heart Wellness
Kale has bile acid sequestrants that may reduce cholesterol levels. It also helps maintain healthy blood pressure and reduces the risk of cardiovascular disease with its high potassium and fiber content. Long-term intake of kale seems to be associated with higher HDL(good) cholesterol and lower LDL(bad) cholesterol.
Great Source of Vitamin K
Vitamin K is important for blood clotting and the metabolism of bone. One cup of kale gives more than 600% of the recommended daily intake of this vitamin. It contains K1, which enhances calcium binding to the bone and, hence, prevents osteoporosis.
Reduces Cancer Risk
A high diet of kale and other cruciferous veggies helps in reducing the risk of many cancer diseases such as Colorectal Cancer, Breast Cancer, Lung Cancer, and many others. The presence of unique molecules in kale, such as indoles and glucosinolates, protects cells from DNA damage that can lead to the growth of cancer cells.
Augments Immune Function
With plenty of vitamin C, kale augments immune function by stimulating the production of white blood cells. Vitamin hence another immune-supporting vitamin is active in maintaining the integrity of mucous membranes that serve as the first line of defense in the human body.
Beneficial for Eye Health
Kale is rich in lutein and zeaxanthin, two potent antioxidants that build up in the retina and help shield the eyes from damaging blue light and oxidative damage. These compounds have been associated with a lowered risk of macular degeneration and cataracts in aging adults.
Detoxifier
With its high fiber and sulfur content, some support regarding detoxifying the liver naturally can be granted for kale. The glucosinolates in kale are transformed into compounds to help neutralize toxins and, in some way, possibly protect against some cancers.
A Great Companion for Weight Control
Kale is low in calories but has a high fiber and water content, which makes you full for quite a long time. The fiber promotes digestion and curbs the desire to overeat, making kale a wonderful addition to any weight loss or management program.
Promotes Healthy Skin and Hair
One of the benefits of kale for skin are two vitamins vital in collagen production, supporting skin elasticity, and preventing premature aging. Since Vitamin C acts as protection from skin damage caused by the sun and pollution, while vitamin A promotes cell regeneration for healthier scalp skin.
Maintains Cholesterol Levels
Cholesterol helps our body function properly as it helps in rebuilding cell membranes and digesting fats by transforming them into bile acids. Kale has substances that help in maintaining lower cholesterol levels and prevent them from being reabsorbed.
Side Effects of Kale that You Should Know
Kale is a green leafy vegetable rich in nutrients, but like many other health foods, it comes with some side effects in certain cases, particularly when taken in large amounts. Here are some side effects to be aware of:
May Cause Digestive Difficulties
Kale is rich in fiber, which acts well at moderate levels for human digestion. However, ingesting excessive amounts of it, especially in a raw state, may lead to:
- Bloating
- Gas
- Cramps in the Stomach
- Constipation (for some sensitive individuals)
For those not used to a high-fiber diet, introduce kale slowly and drink plenty of water.
Contains Oxalates - May Ruin Kidney Function
Kale contains oxalates, and for those who are prone to forming stones, they may have a contributing factor. For those who suffer from kidney stones or are on a low oxalate diet, they should limit their intake of kale or thoroughly cook it before consuming.
Inhibition of Thyroid Action (Goitrogens)
To form goitrogens, compounds which interfere with the production of thyroid hormones when iodine is blocked are present. This might lead to:
Hypothyroidism symptoms (fatigue, weight gain, cold intolerance)
The patient with thyroid problems must not take excessive amounts of raw kale and should cook it as possible for reduced nutritional goitrogenetic effect.
Interaction with Blood Thinners
Kale is highly enriched with vitamin K that plays a key role in coagulation. Thus, if one is under anticoagulant medications such as warfarin, then excess consumption of kale may:
- Reduce the efficacy of this medication
- Increase risk of blood clots
If you're on blood-thinning medication, talk to your doctor about adding kale to your die.
Heavy Metal Contamination
Kale very rarely accumulates heavy metals such as thallium or cesium from the soil where it grows. It has been documented in some cases as well. Long-term consumption of kale grown in contaminated soil may lead to the health risks mentioned above.
Tip: Buy organic kale or grow your own if you are really concerned about contamination.
Could Cause Allergic Reactions
Some people may experience the following symptoms, though rare:
- Itching throat or mouth
- Skin rashes
- Swelling or digestive Disorders
Stop eating kale and see your health-care provider if you suspect you may have an allergy or intolerance to it.
Wrapping It Up
Kale is more than a trendy green; it is a nutritional wonder that packs numerous health benefits. From immune system booster to heart and eye health, kale deserves a spot on your plate regularly. Whether you eat it raw, cooked, or blended, a lifestyle change that incorporates kale could produce massive results in your health.
