Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream. Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? Place into a food processor: 2 cups kale leaves (stems removed), ¼ cup extra virgin olive oil, and 2 cloves garlic or ¼ teaspoon garlic powder; pulse until smooth. The edges of the leaves are either flat or curly. Antioxidants in kale are useful to reduce wear and tear due to daily activities. Here are a few of the top reasons to consider adding this leafy green to your next shopping list. Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables. 10 Kale Benefits for Skin and Body : Kale might not look like the most appetizing food in existence. Kale contains fiber and sulfur. Kale has around 33 calories per 100g. Like many dark leafy greens, kale can be eaten raw in a salad or it can be sautéed, roasted, blanched, braised, or steamed as a nutritious side for a healthy dinner. Kale is versatile and easy to enjoy in a variety of different recipes. Health Benefits of Kale Rich in Vitamins and Minerals. Kale contains chemicals that are thought to help prevent cancer. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. We need a wide range of nutrients in order to be in best possible condition, and some foods are better at supplying certain types of nutrients than others. Kale is one of the most common veggies found in these superfood concoctions. However, a 2002 study found that cruciferous vegetables were not associated with increased thyroid cancer risk, and a 2018 study found that certain brassica vegetables (such as kale) demonstrated no negative effect on the thyroid function in humans. It contains B vitamins such as folate, which we need for energy, to form healthy blood cells and to reduce the risk of central neural tube defects in pregnancy. Kale promotes liver health. Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease. Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. One of kale's top health benefits is its ability to naturally detoxify your body as well. Consuming kale may help boost digestive health, among other benefits. Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? So, it’s a very diabetes-friendly/weight-friendly vegetable. Kale promotes bone health Kale is a top source of vitamin K, with one cup packing nearly 700% of the daily goal. To wash kale, remove the stems and submerge in water completely. As always though, speak to your GP if you are concerned. 30 Gluten-Free Recipes There are two main varieties: one that has green leaves and one that has purple. Like all Brassica vegetables, black Tuscan kale or cavolo nero contains glucosinolates such as glucoraphanin. 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. 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. 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. One of the greatest possible contributors to overall good health is to have a good, balanced diet. Yes, one of the primary health benefits of kale is that it allows you to promote a better cardiovascular health. 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. Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Nonetheless, it’s actually fairly tasty. That is extremely important and it can provide you with a tremendous set of benefits for the longer term. Kale Benefit #1: Nutritious. Kale contains good fat and fiber. Detox and weight loss: One cup of kale has 36 calories and zero fat. 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. Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. Kale has strong antioxidant health benefits which gives the body strong cancer fighting abilities. There are a number of options for how to eat kale, and plenty of delicious kale recipes to choose from. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet. are clickable links to medically peer-reviewed studies. 10 Ashwagandha Benefits for the Brain, Thyroid and Muscles. Kale is rich in folate. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. 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. Kale is a great source of Vitamin B6, Vitamin C, and Magnesium. If you add kale leaves in your daily juicing recipe, then you get more nutritious juice every day. Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth. Then, rinse under running water to remove any remaining residue. Benefits of Kale juice are so amazing in improving heart health. 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. Here are a few other cooking tips and easy ways to enjoy kale: You can also make kale juice, add it to soup or use it to help ramp up the nutritional profile of any meal. When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or cooked. KaleÂ comes from theÂ AcephalaÂ groupÂ of theÂ Brassica oleraceaÂ (oleracea var) species, which also includes collard greens. Kale Pesto: This recipe uses walnuts instead of the classic but more expensive and obscure ingredient of pine nuts. Detox Your Liver: Try My 6-Step Liver Cleanse, 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Top 10 Vitamin A Foods and Their Benefits, Apple Cider Vinegar Benefits and Uses (30! By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. Kale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. An 80g serving of kale counts as one of your 5-a-day, which is about one double handful of raw kale. Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea. The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. Learn about the nutritional profile of this leafy green vegetable, how much counts as one of your 5-a-day, and the healthiest ways to cook it. These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. Kale also contains vitamin C and vitamin E which are important antioxidants needed to help support the immune system, but it’s probably most well-known as being a very good source of vitamin K, which we need to help wounds heal properly. This article was published on 4 June 2019. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more. 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. Reading to learn more about this powerful leafy green with an Impressive Nutrition Profile add ¼ cup toasted,! Impressive Nutrition Profile Nutrition Profile several different types of kale has 36 calories and only 7 of. And supermarkets and can be eaten raw or cooked, using it salads. 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