15 Health Benefits Of Eating Kale

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15 health benefits of eating kale

Kale belongs to the Acephala group that is of the Brassica Oleracea species. The two main types of kale are the one with green leaves and the one with purple leaves. Kales are cruciferous vegetables packed with glucosinolates that give them their unique nutritional qualities. Here is a look at fifteen benefits of including Kale in your diet.

1. Anti-Inflammatory

study by Bio-medicine and Pharmacotherapy concluded that Western diets are rich in  “pro-inflammatory “omega 6 and deficient in “anti-inflammatory” omega 3 causing a variety of inflammations including cancer, Crohn’s, and rheumatoid arthritis. Kale is considered to have a better balance of omega 3s and 6s. Kale has more omega-3s and this helps counter the negative effects of omega-6 processed foods.

2. Anti-Oxidant

Every day, you are exposed to free radical molecules through the air you breathe and toxins in the food and water you consume. These radicals destroy your cells and are responsible for cardiovascular diseases, cancer, cataracts, and many other serious ailments. Kales counteract any damage brought by free radicals.

3. Detoxification

Kale is a natural detoxifier. It is rich in isothiocyanates or ITCs which are formed from glucosinolates. These compounds are known to detox the body at a cellular level.

4. Low calorie, Zero fat, and High Fiber

A cup of kale is packed with 36 calories, zero fat, and five grams of fiber. This is essential for aiding elimination and digestion due its rich fiber content.

5. Excellent For Weight Loss

Eating food with low energy density is key to losing weight. Kale has all the components of a weight loss diet, high calories, and no fat. Additionally, Kale has fiber and protein, the two most essential nutrients for losing weight.

6. Kale is rich in Iron

Kale is packed with more iron when compared to beef. Iron is necessary for forming hemoglobin, transporting oxygen through the body, liver function, cell growth, and many other important body functions.

7. Kale is Rich in Vitamin K

Vitamin K is necessary for various body functions such as blood clotting and bone health. High levels of vitamin K are also beneficial to people with Alzheimer’s disease. Eating a diet rich in Kales can also protect you against some cancers.

8. Kale is High in Vitamin A

Vitamin A is essential for good vision. It also supports health skin and helps fight oral cavity inflammations and lung cancer.

9. Kale is Rich in Calcium

Kale is richer in calcium than milk. Calcium is essential against bone loss, fighting osteoporosis, and for a healthy metabolism. It also maintains joint and cartilage flexibility.

10. Kale is Rich in Vitamin C

Vitamin C is an anti-oxidant that is necessary for a variety of body functions. It is particularly important for synthesizing collagen, and fighting free radicals. Kale has a higher content of Vitamin C than other vegetables. It is the best natural source of Vitamin C.

11. Kale Reduces The Risk of Heart Disease

Your liver converts cholesterol into bile acids that are in turn released into your digestive system each time you eat a fatty meal. When all your fat is absorbed, the bile acids are reabsorbed into your blood and used again. Bile acid sequestrants prevent bile acids from reabsorption and reduce the levels of cholesterol in your body. Kale is rich in blood acid sequestrants and helps reduce your cholesterol levels which in turn reduces your risk of suffering from heart disease.

12. Kale Reduces The Risk of Macular Degeneration

Apart from being rich in beta carotene which helps improve vision, Kale is also high in zeaxanthin and lutein. These nutrients have been associated with a reduced risk of cataracts and macular degeneration.

13. Kale Has Cancer Fighting Compounds

Kale is packed with compounds that have protective elements that fight cancer. One of these substances is sulforaphane, a substance which fights the development of cancer.

14. Kale is a Rich Source of Minerals

Kale contains most of the minerals that lack in modern diets. Kale is particularly rich in magnesium, potassium, and calcium. These minerals are helpful for protecting against diabetes and heart disease.

15. Kale Aids in Brain Development

One major benefit of kale is its potential to help brain development in unborn children. Kale is rich in folate, so regular consumption prevents birth defects and promotes healthy birth weight, tube formation, and development of the heart.

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Megan is an experienced Nutritional Therapist in women’s nutrition, children's nutrition, pregnancy and fertility. She is a health/nutrition content writer and a published author.

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