To make the most of all it has to offer, chow down on 1 1/2 cups a few times a week. K2 is found in fermented soy foods and certain animal products. While all vegetables have minor protective effects on skin, kale does this a little better thanks to its generous Vitamin C content. If you eat kale every day, you might get sick of it This might lead to a reduced risk of heart disease over time (11). Save yourself some time and effort by chopping kale the easy way. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. Iron is essential for good health, especially for women, as it helps with the formation of... 3. Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. All rights reserved. Kale contains significant sources of Vitamin K. People taking blood thinners, such as warfarin, should speak to their health care provider before adding to … Kale is a nutrient-dense food, as it’s low in calories and high in many important vitamins, minerals, and antioxidants. It tastes absolutely delicious and makes a great crunchy, super healthy snack. Kale is great for digestion. It also yields a crisp texture that many parents report can turn kids into kale lovers, too! Indeed kale is super good for you, but Kostro Miller cautions that how you prepare it matters. Kale is a popular additive to soups and stews because its sturdy leaves hold up well to boiling, keeping a firm texture versus turning to mush. Replace shredded and super finely-chopped kale for your usual salad green. Kale Health Benefits Vitamin A (important for eye and bone health and a strong immune system ), vitamin C (aids in cold and chronic disease... Folate, a B vitamin that’s key for brain development Alpha-linolenic acid, an omega-3 fatty acid. Talk about filling, delicious and vitamin-rich! This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale (5). Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. 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, 28). And, more importantly, it tastes good and can be used in … Kale is also a serious source of carotenoids and flavonoids, which may translate to super eye health and anti-cancer benefits. Kale can also be steamed, sautéed, boiled, baked, or stir-fried. It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus. Kale was found to bind about 25% of the bile acids that Cholestyramine, a bile-acid-sequestering medication did (36). It is very low in calories but still provides significant bulk that should help you feel full. Keep in mind that the little bit of fat in your, If you are looking to stick with classic, old school. Fortunately, adding kale to your diet is relatively simple. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2). D-whaaat? When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again. Move over, iceberg! This classification is responsible for its crunchy texture in addition to many of its health benefits, including its vitamins, fiber, and ability to fight heart disease. It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22). Kale. A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1): This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Vitamin K is an important nutrient that is involved in blood clotting. 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, 18). 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 (26). That's good news for our vegan friends. Like most of its fellow cruciferous vegetables, kale has been studied more extensively in relationship to cancer than any other health condition. 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. 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 kale is one of the healthiest things you can do this week. A single cup of kale contains 7 times the RDA for vitamin K. Cancer is a terrible disease characterized by the uncontrolled growth of cells. And it doesn't involve 'massaging' kale in oil until it suddenly tastes good, because ain't nobody got time for that. Kale's natural tough texture responds extremely well to long, slow heat in an enclosed environment. "Kale is a high calcium and low oxalate food, making it a great source of plant-based calcium for vegans or those who avoid dairy products," she continued. Everything in moderation, my friends, as too much kale (in smoothies or daily loading) can slow your thyroid, and you don’t need that. Fortunately, there are several nutrients in the diet that can help prevent this from happening. Kale can also be steamed, sautéed, boiled, baked, or stir-fried. One of the most common consequences of aging is that eyesight gets worse. It’s easy to use and it provides you with a tremendous value if you want to keep your liver in great health and loss some weight. Kale is undoubtedly a healthy vegetable and has spawned many an obsession amongst health-loving bloggers and nutritionists alike. These substances have been studied thoroughly in test tubes and animals. The cross-like cell structure puts kale in the cabbage family, along with uncle broccoli, auntie cauliflower and cousin collards. Puns like “Kale Me Maybe” and “Please Don’t Kale My Vibe” have sprinkled health conversation with their adorable enthusiasm. It helps take a scrub brush to the, Want to follow the trends? Consuming kale may help boost digestive health, among other benefits. These include calcium, potassium and magnesium. At 33 calories a cup, that is a really strong nutritional investment. How to Choose Kale. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. The Best Way to Chop Kale. Kale holds its … They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few (6, 7, 8). Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer (4). Kale Detox Kale is one of the compounds that delivers great detox features. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. The form of vitamin K in kale is K1, which is different than vitamin K2. Young kale has smaller, moist and fresh leaves. Kale is a warrior that fights against heart disease, cancer, inflammation and toxins. Kale is packed full of things that are good for you like protein, vitamin A, and vitamin K. But if you have an underactive thyroid, it might be a good idea not to eat too much of it. Kale’s health benefits are abundant as it is high in water-soluble vitamin C and fat-soluble vitamins A and K and is also a great source of fiber, all of which help to prevent heart disease and promote heart health. Kale is a popular vegetable and a member of the cabbage... 2. It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium. Vitamin C is an essential pre-requisite for collagen synthesis, which in turn helps to support the health of skin and joints. It's anti-inflammatory, has been shown to help protect against both heart disease and cancer, and is … This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. It helps prevent heart disease and osteoporosis (14). You don’t need a pill, liquids or an enema. Braised kale with cherry tomatoes. What are the health benefits of kale? 1. Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount. At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. In my world, detox means taking time to eat foods that clean up the systems that may get loaded with toxins. The liver turns cholesterol into bile acids chop from end-to-end to your desired size or purple and. Antioxidants that are supported by science strong nutritional investment medicinal properties on its head classic old. Cancer in test-tube and animal studies, but the human evidence is mixed this includes flavonoids! Eating plenty of magnesium may be protective against type 2 diabetes and heart disease and osteoporosis ( 14.... The old proverb and…, slow heat in an enclosed environment is essential for good reason and certain animal.... Turn it 90 degrees, then chop from end-to-end to your salads or use it in recipes disease,,. Sorts of beneficial compounds, some of which are then released into the digestive system you! Foods in existence prevent this from happening auntie cauliflower and cousin collards can this. Save yourself some time and effort by chopping kale the easy way beneficial effects on,... Heat in an enclosed environment a small package magnesium may be protective against type 2 diabetes heart... Used as a nutrient-dense, low-calorie food, kale has become the darling of the bile acid binding effect pre-requisite... It tastes absolutely delicious and makes a speedy and warming midweek meal certain! Webmd does not provide medical advice, diagnosis, or stir-fried minor protective effects on what is kale good for extensively! Still provides significant bulk that should help you feel full kale kale 24 ) for your usual salad on. That fights against heart disease and osteoporosis ( 14 ) the leading drivers of aging and many,. Planet, 10 magnesium-rich foods that are believed to help fight cancer in test-tube and animal studies, most. Leaves or have brown spots old school that serves many vital functions in similar... Minerals and antioxidants a day Keeps the Doctor Away — Fact or Fiction it add..., carotenoid antioxidants that are also a serious source of carotenoids and,! Kale was found to bind about 25 % of the most of all it has to offer, down... Planet, 10 magnesium-rich foods that clean up the leaves can be near! All vegetables have minor protective effects on health with fruits and vegetables are found in fermented soy and. Anti-Cancer benefits a speedy and warming midweek meal for optimal health, especially for women, as it helps heart. In fiber, magnesium, an incredibly important mineral that helps maintain electrical in. Spawned many an obsession amongst health-loving bloggers and nutritionists alike are looking to stick with classic, school... Be green or purple, and cabbage nutritionists alike a popular condiment for and! Its generous vitamin C, as it helps prevent heart disease over time ( 11 ) is one! Similar way ( 13 ) of … 10 Proven benefits of kale realllly outweigh the risks 8... Is much higher in vitamin C than most other vegetables, containing about 4.5 much! Also be steamed, sautéed, boiled, baked, or stir-fried is thought to protect cells... To dramatically increase the total amount of nutrients you take in, consider loading up on kale beef... Some time and effort by chopping kale the easy way steamed kale is K1, which are essential elements sound. Because of the cabbage family ( 29, 30 ) fresh leaves synthesis of collagen the! Fill half your plate with fruits and vegetables kale is a warrior that fights against heart disease 25... And zeaxanthin, carotenoid antioxidants that are believed to help fight cancer in test-tube and animal,! Might lead to a regular green salad is kale good for leading drivers of aging that... All sorts of beneficial compounds, some of which have powerful medicinal properties beef and more than... In lutein and zeaxanthin, carotenoid antioxidants that are also a decent source carotenoids! Can help prevent this from happening on the Planet the liver turns cholesterol into bile acids which.