6. Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well. Be sure to select organic varieties whenever possible and wash produce thoroughly to reduce exposure to pesticides. Kale is rich in folate. Find out more at urbanwellness.co.uk. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. This cruciferous vegetable not only removes toxins, but also kills them completely. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). It’s largely water (about 88%), but also contains 3.4g protein, 1.4g carbohydrate (of which 1.3g is sugars), 1.6g fat and about 2g fibre per 100g raw kale. Chemicals in kale might also have antioxidant activity. Kale is a nutrient-dense food, as it’s low in calories and high in many important vitamins, minerals, and antioxidants. Consume kale, green vegetables that have 3.6 grams of fiber in 100 grams, make the stomach feel fuller … That is because of the presence of isothiocyanates, which have been shown to help detox your body at the cellular level, instantly killing toxins and free radicals. Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body. In addition to helping blood to clot, this key nutrient protects bones. Kale also contains alpha lipoic acid, a type of antioxidant which can lower blood sugar level and increase sensulin sensitivity that occur in diabetes patient. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. See our website terms and conditions for more information. Some of the most common types include: Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C. One cup of raw kale contains the following nutrients: In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium. Kale actually contains about 120 mg of Omega-3 fatty acid per cup, far better than most plants. Brain health In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more. The glucoraphanin and the other glucosinolates in black kale are well-known precursors to isothiocyanates, much-researched health-benefiting compounds. Kale is a great source of Vitamin B6, Vitamin C, and Magnesium. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. are clickable links to these studies. Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. An 80g serving of kale counts as one of your 5-a-day, which is about one double handful of raw kale. All around the world, people are learning that including more healthy greens in your diet can help curb cravings, boost immunity and support overall health. Yes, one of the primary health benefits of kale is that it allows you to promote a better cardiovascular health. Additionally, talk to your doctor if you experience any food allergy symptoms or are taking blood thinners such as Warfarin. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. Kale, or leaf cabbage, belongs to a group of cabbage cultivars grown for their edible leaves, although some are used as ornamentals. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Kale plants have green or purple leaves, and the central leaves do not form a head. Some nutrients are reduced when cooking kale, such as vitamin C and the B vitamins, as they are water-soluble. That is extremely important and it can provide you with a tremendous set of benefits for the longer term. Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? So, steaming is a more stable way to cook this leafy green veg as it limits its contact with water. Health Benefits of Kale Rich in Vitamins and Minerals. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A. 10 Kale Benefits for Skin and Body : Kale might not look like the most appetizing food in existence. Kale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables. Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids. Each of those has the ability to improve your cortisol hormones, boost your serotonin levels, and positively impact your sexual health. In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision. A member of the illustrious group of cancer-fightingÂ cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion ofÂ harmful substances. Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. This article was published on 4 June 2019. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Kale Is Great For Digestion: One of the major kale vegetable benefits is its ability to improve digestion. It’s packed with vitamins, minerals and antioxidants. Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. Note that the numbers in parentheses (1, 2, etc.) By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. Keep in mind that kale is one of the most heavily pesticide-sprayed crops, so be sure to buy organic whenever possible to minimize your exposure. While greens like kale vs spinach can still be enjoyed in moderation, it’s best to talk to your doctor before making any drastic changes to your diet. The health benefits of kale to the heart. If you have any concerns about your general health, you should contact your local healthcare provider. The heart is the most vital organ in the body that play a variety of functions so that the body can still be active and working. Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. It helps to keep cholesterol levels under control which is a major reason behind cardio problems. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream. These foods can support cardiovascular health and prevent cholesterol from the body. Kale Pesto: This recipe uses walnuts instead of the classic but more expensive and obscure ingredient of pine nuts. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision. These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. The leaves are usually a dark green, although you can find purple varieties as well. 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