Kale is one of the healthiest foods on the planet. A typical serving of this cruciferous vegetable can give our body a powerful nutritional punch that can help boost wellbeing and prevent a range of health problems.
This leafy green, which is mostly related to collard greens, has been a part of the culinary tradition dating back to the ancient Greeks. It has been an easy addition to basically anything and everything we are cooking.
Serving Size: 1 cup chopped, raw kale
- Calories – 33
- Fat – <1g
- Cholesterol – 0 mg
- Carbs – 6g
- Protein – 3g
- Fiber – 2.5g
- Sodium – 25mg
- Potassium – 329mg
- Vitamin A – 133% DV
- Vitamin C – 134% DV
- Vitamin B6 – 10% DV
- Calcium – 10% DV
- Iron – 5% DV
- Magnesium – 7% DV
A cup of kale contains vitamins, minerals, and antioxidants that can help our body out in a number of ways.
Kale Is Great For Digestion
Most leafy greens, including kale, aid in digestion and elimination. In particular, eating its stems can provide our body with high amounts of prebiotics, food for probiotics in our microbiome.
Helps Reduce Risk Of Chronic Diseases
Present in kale is immune-boosting carotenoids that help protect our body cells from oxidative stress ad DNA disruption, which in the long run, increases our risk of various chronic diseases like diabetes and cancers.
A Great Detox Food
Because kale is filled with fiber and sulfur, studies have found that it works great in detoxifying our body and keeping our liver healthy.
Helps Maintain Heart Health
Kale has significant amounts of fiber, vitamin C, and vitamin B6 as well as potassium, calcium, magnesium, which help counterbalance the effects of sodium that can lead to hypertension.
High intake of potassium has been linked to a lowered risk of dying from ischemic heart disease and stroke as well as the preservation of bone mineral density, protection against loss of muscle mass, and reduction in the formation of kidney stones.
Helps Keep Inflammation At Bay
Being a rich source of antioxidants, kale can help reduce inflammation which triggers premature aging and numerous diseases. Furthermore, antioxidants also help fight oxidative stress that damages cells, proteins, and DNA.
Helps Protect Against Cancer
Kale and other green veggies contain chlorophyll that binds in carcinogens and prevents the body from absorbing them. These carcinogens are produced while grilling animal-derived foods at a high temperature, and they are associated with cancer.
Helps Protect Against Vision Loss
Adding a cup of kale to our diet can provide our body with more than our whole day’s worth of carotenoids beta-carotene, lutein, and zeaxanthin. These important components help protect ocular tissues from harmful UV damage and may reduce our risk of cataracts.
Helps Boost Bone Health
Kale is a good source of vitamin K which is needed for good health. It helps modify bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium excreted in the urine.