Kale or leaf cabbage, also called as “the queens of greens”, is considered as the one of the world’s healthiest foods. One cup of raw kale can provide about 3 grams of protein, Vitamin A, C and K, and alpha-linolenic acid ( a form of omega-3 fatty acid). One can add this vegetable in their regular meal as to receive the amazing health benefits. Here are top 10 health benefits of Kale.
Promotes Heart Health
Kale is rich in Omega-3 and Omega-6 Fatty acid and potassium, which is necessary for heart health. Studies have shown that a decrease in the risk of heart disease among people who have diet rich in Omega-6 fatty acids.
According to study published by American Heart Association, “Omega 3 and 6 fatty acid as well as potassium are an essential part of heart health”. Potassium is linked with lower blood pressure because it promote vasodilation and thus lowers the risk of heart diseases.
Good for Diabetics
Being rich in fiber and sulfur, Kale is a healthy choice for people who are diabetic. One cup of Kale contains about 10 percent of daily fiber needs and can be helpful in managing diabetes. According to the study published in the Journal of the American Board of Family Medicine, “Increased intake of fiber can reduce blood glucose levels during the standard fasting blood glucose test”.
According to a study, “Sulfur is extremely important for the metabolism of glucose, helping to decrease weight gain and reducing risk of diabetes”.
Promotes Brain Health
Kale has variety of flavonoids, which are essential for reducing the risk of stroke and the iron content of kale helps in the formation of hemoglobin which is important for muscle and brain health. Iron Rich Foods
According to the study conducted by University of Maryland Medical center, “Omega-3 fatty acids are good for brain health and are important for brain performance, memory and behavioral function.”
Kale is a popular diet food and can help in weight loss as well as weight management due to its high fiber content. Fiber helps in keeping us full for longer.
Magnesium present in kale also help in managing weight by marinating optimal digestion. The link between Fiber and Weight Loss
Promotes Bone Health
Kale, being rich in calcium, has been listed as the “ Foods for Bone Health” by the National Osteoporosis Foundation. Calcium not only helps in preventing bone loss, but also helps in maintaining healthy metabolism. Calcium also build an alkaline environment in our body.
Reduces Levels of Cholesterol
Kale’s high fiber content helps in cleansing and detoxifying the body as well as help in lowering blood cholesterol level. The fiber content picks up the excess cholesterol in our gut and expel them out of our system.
According to study published in Nutrition Research, fiber content of steamed kale binds to the bile in our digestive tract way better and helps in removing cholesterol more effectively.
Promotes Healthy Skin and Hair
According to various studies conducted, Vitamin C is necessary for collagen production , which not only keeps the skin healthy and youthful but also aids in wound healing. Kale is a rich source of Vitamin C and sulfur.
Sulfur helps in removing toxins from our skin and produces collagen. Vitamin C also aids in wound healing and scar reduction.
Rich Source of Antioxidants
Kale is a rich antioxidant food , which is essential for counteracting the damage caused by free radicals. Being exposed to unstable free radicals through polluted air, toxins etc, it is necessary to increase the intake of antioxidants rich food that would help in combating the damage and inhibit the oxidative stress process which is linked with cell damage and cardiovascular disease.
Promotes Healthy Vision
Another amazing health benefit of Kale is that it can improve our eyesight. Due to the presence of nutrients like Lutein and zeaxanthin, kale helps to prevent macular degeneration and cataract.
According to the American Optometric Association, these nutrients filter harmful high energy light and help in protecting and marinating healthy eye cells.
If you are suffering from severe constipation, try steamed or boiled kale. Being rich in fiber, it helps in promoting healthy bowel movements and thus in turn relieve from constipation. It maintains the health of our digestive system.
Note : People with thyroid conditions should consult doctor before adding kale into their diets as eating too much kale can lead to hypothyroidism. But for those who do not have any thyroid issue, the nutritional benefits mean it’s a great food to include in your daily diet.