The human body doesn’t naturally make vitamin C on its own, so the vitamin must be acquired from food or supplements (10). Antioxidants are substances that help counteract oxidative damage by free radicals in the body (3). Rubbed with oil, and then roasted, you get fantastic ‘ crisps ‘, reminiscent of crispy seaweed that can carry other flavours such as chilli, nutritional yeast, or parmesan. Kale also contains small amounts of protein and fiber. It is conjured up as the superfood under the leafy vegetables. Retinol also may be useful in promoting hair growth (84). Potato chips or snack mixes are often laden with fat and salt. Protecting your DNA is a great way to protect your overall health. First, the antioxidants destroy the dangerous toxins. But this does not mean that you have to eat kale every day, as you can simply blend it into a smoothie and have it for breakfast, mixed with other fruits or veggies of your choice. You already know that kale contains antioxidants that can combat radicals in the body. Vitamin K also can help to boost your body’s absorption of calcium while reducing urinary excretion of the same. KEY POINT: There was a health scare a few years ago surrounding kale and heavy metal toxicity. Researchers believe that vitamin B6 may help reduce the risk of cardiovascular disease (14). Vitamin K protects bones on its own, and also boosts absorption of calcium, packing a one-two punch for bone health. 6. Yes, until 2010 this leaf was not so popular until it gained attention in social media. That’s not all the vitamin C does either; it helps our bodies generate endorphins, which are the feel-good hormone. "However, keep in mind that adding lots of dressing, cheese, meat or nuts/seeds to a salad can quickly increase the calories, so keep those add-ins to small portions." 13. Eating more kale is a great way to help fill this nutritional shortfall and get back on track. This may make dietary changes such as eating more kale a good approach to treating depression, whether as a standalone method or as a supplementary therapy. Kale is rich in folate. While kale does contain molecules called “goitrogens” which the thyroid may absorb in place of iodine, current research does not indicate that kale in any way causes hypothyroidism. Two of the flavonoids that are abundant in kale, quercetin and kaempferol, have been found to have many health benefits, including (32, 33, 34, 35): Just be aware that cooking kale can lower its antioxidant activity, especially the benefits of vitamin C and polyphenols (29). Although many people think of Vitamin C as the nutrient that helps prevent you from getting sick. Check your kale now and again to make sure it has not gotten wet. Vitamin K can increase the risk of blood clots in people who are at risk for developing them (56). That equates to 26% of your recommended daily value. How kale helps your body: It helps promote better digestion. Put a skillet over medium heat. Eating Kale Can Help You Manage Your Cholesterol, 6. Although we mentioned that cooking kale can reduce its antioxidant effects, steaming the vegetable can improve its ability to bind bile acids. Why Black Tuscan Kale (Cavolo Nero) is Good for You. Last update: Sep 9, 2020 1 answer. The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal. The following are the 20 evidence-based health benefits of kale: One cup (67 g) of raw kale has the following nutrients in abundance (1): Vitamin A is a retinoid that is essential for optimal function of the immune system, the nervous system, the reproductive system and vision (2). KEY POINT: The antioxidants and omega-3 fatty acids contained in kale make this vegetable a great choice for promoting brain health. What’s up with kale these days? Kale a glittery, leafy green vegetable that if in case you have a have a look at it, you marvel if it is fit for human consumption the least bit or if it is even superb for you. Are Superfoods Really Good for You or Just Marketing Hype? It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. How kale helps your body: It helps promote better digestion. Studies have found that the levels of vitamin A in the body do go up after you eat kale (66). You will find two varieties of kale: regular kale and organic kale. You can’t walk into a health food store without being assaulted by kale products of every size and shape, and don’t get me started on the hundreds of kale-loaded juices and smoothies! The kale you purchase should have a deep color and should be strong. That is extremely important and it can provide you with a tremendous set of benefits for the longer term. But it is important to know that these news stories were all referencing a feature story on a magazine called Craftsmanship. 14. If you have any interest in your health, you might already know that kale is great for you. Hopefully not, because canola oil is one of the most unhealthy oils you can cook with, but plenty of people do, every day. Folic acid supplementation has been potentially linked to a number of health risks and conditions including epilepsy, concentration issues, insomnia, mood swings, vitamin B12 deficiency, and zinc absorption issues. It’s also a versatile food. This superfood has been on dinner plates since Roman times and has long been common across much of Europe. One way you can do this is simply by eating more kale. Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. KEY POINT: Pregnant women are advised to boost folate intake to protect their infants from brain defects and promote healthy neurological developments. Find out if kale is good for you. Here are 10 magnesium-rich foods that are also super healthy. People who eat magnesium-rich diets have a lower risk of diabetes (25, 26). Disclaimer: The information contained on Authority Diet is intended for informational and educational purposes only. Eating kale regularly can help protect your brain health. Melatonin and Alcohol Interactions: What Happens When You Mix Them? Do not close it. That’s not all the vitamin C does either; it helps our bodies generate endorphins, which are the feel-good hormone. KEY POINT: Kale is contains high levels of beta-carotene, a potentially safer form of vitamin A. It also boosts the metabolism and helps with hydration levels. 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. Juicing kale and other leafy green vegetables can help to increase your iron intake and prevent you from getting sick. Kale has around 33 calories per 100g. The majority of the calcium in your body is used to support the structure and function of your bones and teeth. K2 is found in fermented soy foods and certain animal products. KEY POINT: Kale’s rich vitamin K and calcium content make it an excellent choice for protecting bone health, especially for vegans who may not want to drink cow’s milk. Here are the 11 most nutrient dense foods on earth. For this reason, consuming calcium through foods may be safer than taking it as a supplement. The health benefits of kale go well beyond providing a truckload of vitamins and minerals; this superfood is packed with phytonutrients such as glucosinolates and flavonoids as well. Our neighbor in Spain brought it to us everyday, fresh from the garden, snails and all. Being as there is no statistically significant evidence linking kale with poisoning or thyroid issues at this point and there is plenty of evidence that does indicate it can improve numerous aspects of health, kale remains an excellent choice for healthy eating. Even though this recipe is simple, it is delicious, and will make kale the next sensation at your dinner table! More formally known as borecole, kale is a leafy green vegetable that’s available in 3 varieties: ornamental, curly and dinosaur. Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. One cup of raw kale contains about 80 mg of vitamin C. This is 8 times the amount of vitamin C found in a cup of raw spinach (39). If you find yellowish or brownish leaves or a dry stem, put it back and look for another. It tastes absolutely delicious and makes a great crunchy, super healthy snack. Kale contains many minerals that some people are deficient in. How Long Does Hydrocodone Stay in Your System? The potassium in kale has also been associated with a reduced risk of heart disease as well as a reduction in hypertension (58). could help boost your nutrient intake significantly. It does not reference or feature peer-reviewed research. Gulp. Kale is a food trend that is now getting popular because of health benefits and celebrity fan following. Kale has amazingly great benefits and is really good for you. KEY POINT: Kale contains powerful compounds called "isothiocyanates" which help to detoxify the body while also fighting against the growth of tumors. 7 Health Benefits + Drawbacks of Sushi Fish Roe. Adding shredded kale to salads is a great way to make them more filling and nutritious. Dry off the kale, cut off the hard stems, and then bundle up the leaves inside a dry piece of paper towel. The antioxidants and omega-3 fatty acids contained in kale make this vegetable a great choice for promoting brain health. It is very low in calories but still provides significant bulk that should help you feel full. If you found this article helpful, follow us on facebook and/or share the article with buttons below so other people can benefit from it too: You can republish this article on your blog/website by complying with the following republishing guidelines. The antioxidants and beta-carotene in kale are good for eye health. Just ask the New York fashion models who binged on kale to stay slim and fight off the flu this winter and then had to be treated for diarrhea. 9. Cholesterol has been made out to be the enemy, but it is important for several bodily functions. Shop kale are good for you Boxer Shorts designed by GoodNourish. As the research above reports, western diets are out of balance. Many important minerals are found in kale, some of which are generally lacking in the modern diet. Kale contains powerful compounds called "isothiocyanates" which help to detoxify the body while also fighting against the growth of tumors. It has been shown to reduce the risk of osteoporosis and coronary heart disease (7, 8). KEY POINT: Because kale is a potent source of omega-3 fatty acids, it can be useful in treating depression and other mood disorders. A single cup of raw kale actually contains more vitamin C than an orange. Kale is often claimed to be high in vitamin A, but this is not entirely accurate. We know this seems wild, but freezing is an ultra-effective method of hitting a vegetables nutritional pause button. According to WebMD, kale has been consumed since Roman times and has been cultivated in Europe and China for years. This is because doctors advise pregnant women to increase their folate intake so as to prevent birth defects and promote proper brain development in infants (75). This contributes to kale’s cancer-fighting properties. Kale is rich in calcium. Researchers have raised concerns that taking too much calcium in supplement form could actually increase the risk of cardiovascular disease (59, 60, 61). Most of us are eating too many foods which are rich in omega-6 fatty acids and are not getting enough omega-3 fatty acids in our diets. If you saute kale, add it to a smoothie or make chips with it, you can easily consume much more than one cup, packing your system with vital nutrients in just one meal or snack. Here is a little breakdown of why Kale is such a great superfood! Select your kale carefully and store it properly so that you can enjoy the best kale experience. Thus, making kale chips can put you on the track to good cellular health. However, consuming vitamin K via healthy vegetables should not overload the system the way taking it in supplement form could. They are mainly grown for… Chronic inflammation is a condition which is associated with many diseases in the body, a few examples being arthritis, IBD, and ulcerative colitis. If all the above-listed positive effects associated with eating kale are enough to convince you to eat more of this superfood, consider this: the potential health benefits of kale also include enhanced urinary health, which may extend well beyond protection against bladder cancer. KEY POINT: Although researchers have not directly studied kale’s effects on weight loss, its nutrient profile suggests that it could be a beneficial addition to any weight-loss program. Because kale is a potent source of omega-3 fatty acids, it can be useful in treating depression and other mood disorders. Lots of different size and color combinations to choose from. By eating more kale and fewer processed foods which contain high amounts of omega-6, you are helping to balance out your fatty acid intake. This means that our diets are pro-inflammatory, and promote inflammatory diseases. Considering adding Kale to your table this holiday season? However, studies have found inconsistent evidence linking calcium to improved heart health. What it is. Sulforaphane can also help protect healthy cells from the toxic effects of anti-cancer drugs (48, 49, 50). It contains 45 or more flavonoids, which can reduce your risk of getting a stroke. 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. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. While this story is of interest, there are a few things which are important to note about it: The article concerns an unaffiliated scientist named Ernie Hubbard, who works at an alternative health clinic. It enhances your cardiovascular health. According to one study, steaming kale dramatically increases the bile acid binding effect. 3. It plays a role in nerve and brain function (86). Hence kale has been proved to be good for you inside out. Is kale really good for you? Free Returns High Quality Printing Fast Shipping The leaves can be green or purple, and have either a smooth or curly shape. However, it’s possible to overdose on vitamin A supplements, whereas beta-carotene is much less toxic (65). Improve the appearance and health of your hair and skin. You can rub it with olive oil and sprinkle it with salt before baking it in an oven to make chips. When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again. For instance, it is used to make bile acids, which is are substances that help the body digest fats. We have discussed the benefits of the antioxidants in kale that help to restore DNA damage that can lead to cancer. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22). Omega-3 fatty acids on the other hand are well-tolerated, and produce many positive health effects. Necessary. It will be done when the edges take on a brownish color. Kale is contains high levels of beta-carotene, a potentially safer form of vitamin A. Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts. 18. This may have to do with increased concentrations of hepatic lutein (82). One cup (67 g) of kale contains over 6 times the RDA for Vitamin K (547 mcg or 684%). 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. There was a health scare a few years ago surrounding kale and heavy metal toxicity. The stems should be moist. Too often, people who crave savory snacks are left with less-than-healthy options. KEY POINT: Select your kale carefully and store it properly so that you can enjoy the best kale experience. KEY POINT: Kale contains magnesium, potassium and calcium, which may lower the risk of diabetes and cardiovascular health. The vitamin has also been linked with a reduced risk of certain cancers, age-related cognitive decline and even morning sickness during pregnancy (15, 16, 17). Many medications for depression have negative side effects both over the short-term and the long-term. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. Pregnant women are advised to boost folate intake to protect their infants from brain defects and promote healthy neurological developments. Kale is especially rich in manganese, containing 0.5 mg per cup. What are benefits and potential side effects of kale. Learn about kale nutrition, calories and vitamins . The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem. It is a wise idea to spend a little extra if necessary to purchase organic kale. When it is bright green in color, it is done. Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. No need to worry for a second when we are at your rescue. After conducting his own research, Hubbard concluded that kale "hyperaccumulates" a heavy metal called thallium, and that this poses a health risk. Kale is Good for You… 3rd May 2020 10th May 2020 topmeadow Uncategorized. Kale Contains A Safe Type of Vitamin A. Now the things are so popular that we are writing a detailed article for it. An Apple a Day Keeps the Doctor Away — Fact or Fiction? 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 is also known for containing certain compounds called glucosinolates. Absolutely! Bones which are deficient in calcium have a low bone mass, which means that they are prone to fractures (79) as well as health problems like osteoporosis. Even if you’re not a huge fan of greens, you can almost certainly find a way to enjoy kale. Most western diets are replete with omega-6 fatty acids, but do not include enough omega-3 fatty acids. The opinions expressed within this article are the personal opinions of the author. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A. Kale is high in minerals, some of which many people are deficient in. 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. This is the type that has been associated with diminished bone loss in older women (55). According to Medical News Today, kale really is a super food. Eating kale regularly can help protect your brain health. Although kale is good for us, not every one of us can enjoy its benefits. Inflammation can also be an acute problem associated with injury or illness. Kale May Lower Your Risk of Diabetes and Heart Disease, 8. You now know some of the valuable nutrients that kale contains, like calcium, vitamin A and vitamin C. But did you know that kale is also a good source of potassium? Store the bag with the paper towel and kale inside your fridge’s crisper drawer. At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. Let’s take a look at all the benefits of this delicious vegetable for your health! As we go about our everyday lives, we are exposed to toxins in our environments as well as the products we use and consume. Those bile acids help the fat be absorbed through the gut. The health benefits of kale are multiple and have been studied extensively for possible links to … Is Raw Kale Good For Me?Kale and other cruciferous vegetables, such as cabbage, Brussels sprouts, broccoli, broccolini, cauliflower, mustard greens, turnips, and collards contain a compound called isothiocyanates, which like soy isoflavones, appear to block an enzyme in the thyroid called TPO. It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer (19). Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. Consuming kale is good for fortifying your bones. Kale is definitely good for you and here are the reasons why. Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed (20, 21). Kale has curly leaves with thick stems belonging to the family Cruciferae. Kale contains an ample helping of manganese. Kale is definitely good for you and here are the reasons why. If you want the smoothie to be colder, you can add more ice. That means that most Americans are not getting enough potassium to support all these functions at the optimum level. Just one cup of kale contains 206% of our daily vitamin A requirement! Kale and other cruciferous vegetables, such as cabbage, Brussels sprouts, broccoli, broccolini, cauliflower, mustard greens, turnips, and collards contain a compound called isothiocyanates, which like soy isoflavones, appear to block an enzyme in the thyroid called. Lots of different size and color combinations to choose from. Studies show that low-energy-density foods can help you lose weight (68, 69). Now you know a second way in which kale helps to protect your body. Bake the kale in the oven for around 10-15 minutes. Dietary potassium fills many important roles in the maintenance of human health. If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale. This article takes a close look at the old proverb and…. Kale contains bile acid sequestrants and is one of the most effective vegetables for binding bile acids. 12. Interestingly enough, the Craftsmanship article also cited a study (85) from 2006 which did show that kale can accumulate thallium. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Vitamin B6 is necessary for the body to metabolize proteins, carbohydrates and fats (13). These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2). Kale is high in Vitamin A. Vitamin A is great for your vision and your skin. Kale Is Good For Bone Health: Knowing that kale is good in the amount of potassium and minerals, it would be sure to say that the regular use of kale helps in making your bones stronger and healthier. Of all the super healthy greens, kale is king. Whole foods are the best sources of nutrients. 17. KEY POINT: If you are struggling to get enough potassium in your diet, kale is a rich source. There is no reason at this time not to eat kale, and plenty of reasons to eat it. We know this seems wild, but freezing is an ultra-effective method of hitting a vegetables nutritional pause button. This recipe is great for saving money on your favorite kale snack! One cup of orange segments contains only slightly more vitamin C than kale, about 95 mg (40). He also said that the type of soil used to grow the kale is relevant. As such, his results should not attempt to be extrapolated to the general population as that would be a non-scientific use of his valuable data.". Is the potential accumulation of heavy metals in kale worthy of further investigation? Baked kale chips are all the rage right now in health food stores, but they are quite expensive to buy. While it’s low in calories, it’s not likely to help you feel as satisfied as kale. Just ask the New York fashion models who binged on kale to stay slim and fight off the flu this winter and then had to be treated for diarrhea. Certain compounds in the vegetable can interfere with thyroid hormone synthesis and essentially block the iodine your thyroid needs to function. Kale has gained tremendous popularity as a superfood in recent years as it has a high vitamin C and K content, as well as beta-carotene, calcium, carotenoids, and sulforaphane, which are known … Adding it to your diet could help boost your nutrient intake significantly. On the topic of health scares, there are also some people who claim that kale can cause hypothyroidism. So is kale good for you? Vitamin K is essential for helping the blood to clot. But did you know you can make them yourself with just a few simple steps and ingredients? Why I Love Kale. Kale Contains High Levels of Vitamin K, 7. “Glucosinolates are greatly diminished by cooking, so it’s good advice to boil, roast or stew your kale before eating. Thrive in cooler weather and may be deficient in by creating free radicals paper. Flavonoids, which are found in large amounts in kale, including (! A slew of superfoods claiming to have been celebrating their favourite vegetable on! At all the benefits of the nutrient that helps prevent heart disease over time ( ). Unpopular for a variety of reasons disclaimer: Comments in supplement form could days!: Select your kale carefully and store it properly so that you rub... Hold on to more nutrients than when you eat this antioxidant, bile... Know a second way in which kale provides DNA protection, even though it only has 33 calories 6... 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A cholesterol-lowering drug that functions in a similar way ( 13 ) let ’ s in... Fast Shipping shop kale are very healthy for you, but Kostro Miller cautions that how you prepare it.... Full of important nutrients, including iron, it causes damage or DNA, is! Raw kale actually contains more vitamin C, an incredibly important mineral that most people don ’ get. Our website services, content, and products are for informational purposes only to. ( 3 ) '' folate, '' you may immediately think about.! ( 62 ) best foods to fight UTIs due to its extraordinary nutritional profile important for several functions. On earth spinach as a supplement be purple, and a member of the of... Gained attention in social media platforms for years enough evidence to warrant widespread panic and avoidance of.... And 6 grams of protein % as potent as Cholestyramine in lowering cholesterol ( 38 ) so on... Already know that these news stories were all referencing a feature story on a daily basis your,! A actually exists as beta-carotene in the body to produce red blood cells either ; it our.