Kale is the king of the most healthy vegetables on the planet.
It is definitely one of the most nutritious and healthy plant foods.
Broccoli contains all kinds of beneficial compounds, including some powerful medicinal properties.
Here are 10 great health benefits of kale vegetables that have been scientifically proven.
1. Kale is one of the richest nutrition foods on the planet
Before going into the benefits of kale, we will make clear that kale is a vegetable!
Kale is one of the most popular vegetables, a relative of cabbage.
It was seen as a close relative of cruciferous vegetables such as cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.
There are many different types of kale vegetables. Kale leaves can be green or purple, both smooth and curly.
The most common types of kale are kale or Scottish kale, in which the leaves are green, curly and hardened.
1 cup of kale or 67g of green vegetables contains the following nutritional prices:
- Vitamin A: 206% of RDA
- Vitamin K: 684% RDA.
- Vitamin C: 134% RDA.
- Vitamin B6: 9% RDA.
- Manganese: 26% of RDA.
- Calcium: 9% RDA.
- Copper: 10% RDA.
- Potassium: 9% RDA.
- Magnesium: 6% RDA.
- And more than 3% RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), iron and phosphorus.
Kale contains very little fat, but most of its fats are omega-3 fatty acids called alpha linolenic acid.
Kale has a very low calorie content, and is one of the most nutritious foods. Therefore, eating kale is a great way to significantly increase the total nutrient content loaded into the body through the way of eating.
Summary: Kale vegetables are rich in nutrients, low in calories. And this makes it the most nutritious food on the planet.
2. Kale of High Potent Oxidizing Anti-Oxidants Like Quercetin And Kaempferol.
Antioxidants include: beta-carotene, vitamin C, as well as flavonoids and polyphenols .
Antioxidants are substances that help fight oxidative damage by free radicals in the body .
Oxidative damage can be one of the causes of aging, many diseases including cancer .
Substances that become antioxidants also have other important functions.
The typical antioxidant found in kale is quercetin and kaempferol compounds. This compound is found in large quantities in kale .
These substances have been strongly studied in vitro and in animals. Research results show that these substances have the function of strong cardiovascular defense, lower blood pressure, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects in some cases .
Summary: There are many powerful antioxidants found in kale, including quercetin and kaempferol. These substances bring a lot of beneficial effects on health.
3. Kale is A Great Vitamin C Source
It is a water-soluble antioxidant that can perform many functions in the body's cells.
For example, it is essential to synthesize collagen, the most abundant protein structure in the body.
Kale contains more vitamin C than most other vegetables, 4.5 times more than spinach .
The truth is, kale is actually one of the best sources of vitamin C in the world. A cup of fresh kale contains more vitamin C than an orange.
Summary: Kale is rich in vitamin C, an antioxidant that has many important roles in the body. A cup of kale vegetables actually contains more vitamin C than an orange.
4. Kale May Help Lower Cholesterol, Reduce The Risk Of Heart Disease
One of the important functions is making bile acid, which helps us digest fat effectively.
The liver converts cholesterol into bile acid, which is then released into the digestive system whenever we eat high-fat meals.
When all the fat has been absorbed and bile acids have reached their goal, they will be reabsorbed into the blood and reused again.
The substance called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces total cholesterol in the body.
Experts also confirmed that kale actually contains bile acid sequestrants that can lower cholesterol levels . This will lead to a reduction in the risk of heart disease over time.
Another study also showed that consumption of kale juice daily for 12 weeks increased good HDL cholesterol by 27%, and lowered LDL cholesterol by 10%, and improved antioxidant improvement. .
According to one study, ripe steamed kale significantly increases bile acid binding effects. Steamed kale actually has 43% of cholestyramine, a drug that lowers cholesterol .
Kale contains substances that combine bile acids and reduce cholesterol in the body.
5. Kale of The World's Best Vitamin K Source
Well-known anticoagulants such as Warfarin actually work by blocking the function of this vitamin.
Kale is one of the best sources of vitamin K in the world, with just one cup of coarse kale also contains 7 times more vitamin K than the recommended daily intake of vitamin K.
The K vitamins in kale are K1 different from vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis .
Bottom line: Vitamin K is an important nutrient associated with blood clotting. A kale cup contains 7 times the RDA for vitamin K.
6. There Are Many Anti-Cancer Substances In Kale
Kale has been shown to contain compounds believed to have a protective effect against cancer.
These include sulforaphane, a proven substance that can help fight cancer at the molecular level .
Kale also contains indole-3-carbinol, a substance that is also thought to help prevent cancer .
Studies have shown that cruciferous vegetables (including kale) can significantly reduce the risk of cancer, although human evidence remains at the general level .
The bottom line: Kale has been shown to contain substances that help fight cancer in vitro and on animal research, but evidence on humans is still general.
7. Kale has Very High Content of Beta-Carotene
In fact, kale has a very high content of beta-carotene. This is an antioxidant that the body can turn into vitamin A .
For this reason, kale can be an effective way to increase this very important vitamin concentration in the body .
Summary: Kale has a very high content of beta carotene, an antioxidant that the body can turn into vitamin A.
8. Kale is A Great Mineral Source
It is a source of calcium-rich plant foods, a nutrient that is important for bone health and plays an important role in all types of cellular functions.
It is also a rich source of magnesium, an extremely important mineral that most people lack. Eating more magnesium can protect you against type 2 diabetes and heart disease .
Kale also contains a lot of potassium, a mineral that helps maintain the body's electricity levels. Adequate potassium intake is associated with reduced blood pressure and low risk of heart disease .
An advantage that kale vegetables outperform spinach is the very low oxalate content. Oxalate is a substance found in some plants that can prevent minerals from being absorbed .
Summary: Many important minerals are found in kale, some of which are often lacking in modern diets, including calcium, potassium and magnesium.
9. Kale Rich in Lutein And zeaxanthin, Eye Protection Nutrition
Fortunately, having some nutrients in your daily diet can help prevent this from happening.
Two of these nutrients are lutein and zeaxanthin, carotenoid antioxidants found in large quantities in kale and some other foods.
Many studies have shown that people who eat enough lutein and zeaxanthin are at lower risk of eroding yellow spots and cataracts, two common eye disorders .
Summary: Kale has a high content of lutein and zeaxanthin, nutrients related to reducing the risk of macular degeneration and cataract.
9. Kale Can Help You Lose Weight
It is very low in calories, but helps you quickly feel full and satisfied.
Kale has an amount calories low and high water content, so it has a low energy density.
Many scientific studies have shown that consuming low-energy foods will help to lose weight effectively .
Although kale is low in calories, it also contains a small amount of protein and fiber. These are two of many important nutrients Help you lose weight .
Although there is no direct study on the effect of kale on weight loss, but with its nutrients, kale is also one of many friendly foods in a weight loss diet.
10. Message To You
This dish tastes great and is a great, delicious and super healthy snack.
At the end of the day, kale is definitely one of the healthiest and richest foods The most nutritious on the planet.
If you are looking to increase your body's nutrition, you should consider adding kale to your daily meals and family.