Health Benefits of Kale

Kale leaves benefits & Concerns

Kale is a leafy, green, cruciferous plant that is rich in nutrients. Kale may provide health benefits to the body as a whole. It is a member of the mustard, or Brassicaceae, family, along with cabbage and Brussels sprouts. Benefits include helping manage blood pressure, improving digestion, and protecting against cancer and type 2 diabetes.

The article discusses the nutritional content and health benefits of kale, how to include it in the diet, and why some people shouldn't consume too much of it.

Advantages

Kale consumption may improve digestive health, among other benefits.

Kale is rich in fiber, antioxidants, calcium, vitamins C and K, iron, and other nutrients that can help prevent various health problems. The body uses antioxidants to eliminate unwanted toxins caused by natural processes and environmental stresses.

Toxins known as free radicals are unstable molecules. Too many can damage cells if they build up in the body. Inflammation and diseases may result as a result. Free radicals are believed to be involved in the development of cancer, for example.

Diabetics

Diets rich in vitamins, minerals, fiber, and antioxidants are recommended by the American Diabetes Association. Some of these may protect against diabetes. A 2018 study by a trusted source found that people who consume the most fiber appear to have a lower risk of developing type 2 diabetes. 

According to the authors, eating fiber can reduce blood glucose levels as well. Free radicals are created when blood sugar levels are high, according to the authors of a 2012 article by Trusted Source. They state that antioxidants, such as vitamin C and alpha-linolenic acid (ALA), can reduce complications associated with diabetes. Both of these antioxidants are present in kale.

How to stabilize blood sugar levels?

Cardiovascular disease

Kale contains several nutrients that may benefit the heart.

Potassium: The American Heart Association Trusted Source (AHA) recommends increasing potassium intake while reducing sodium consumption. According to the AHA, this could reduce the risk of high blood pressure and heart disease. The potassium content of a cup of cooked kale provides 3.6% of an adult's daily needs.

Fiber: A Cochrane review from 2016 found that fiber consumption lowers blood lipid (fat) levels and blood pressure. Fiber consumption was associated with lower levels of total cholesterol and low-density lipoprotein (LDL), also known as "bad" cholesterol.

Fibers, both soluble and insoluble, are essential to human health.

Having cancer

Kale and other green vegetables containing chlorophyll protect the body from absorbing heterocyclic amines. People grill animal-derived foods at high temperatures to produce these chemicals. They are associated with cancer.

Humans cannot absorb much chlorophyll, but chlorophyll binds to these carcinogens and prevents them from being absorbed. Likewise, pairing a chargrilled steak with green vegetables may help reduce the risk of cancer.

Vitamin C, beta carotene, selenium, and other antioxidants in kale may protect against cancer. Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers. This may be due to the antioxidants these foods contain.

A study from 2015 found that fiber consumption may reduce the risk of colorectal cancer.

The health of the bones

For healthy bone formation, calcium and phosphorus are essential.

Research suggests that a high intake of vitamin K may reduce the risk of bone fractures.

One cup of cooked kale provides almost five times an adult's daily need for vitamin K, about 15-18% of their calcium needs, and about 7% of their phosphorus needs.

Absorption

Kale is high in fiber and water, both of which help to prevent constipation and promote regularity.

Hair and skin

Kale is a good source of beta-carotene, a carotenoid the body converts to vitamin A when needed.

All body tissues, including the skin and hair, require beta-carotene and vitamin A for growth and maintenance.

Collagen, a protein that provides structure to skin, hair, and bones, is manufactured by the body using vitamin C. Kale also contains vitamin C.

Cooked kale provides over 23% of the daily requirement for vitamin C and at least 20% of the daily requirement for vitamin A.

The health of the eyes

It contains lutein and zeaxanthin, an antioxidant combination that may reduce the risk of age-related macular degeneration.

Vitamin C, vitamin E, beta-carotene, and zinc are also important for eye health.

Tips for a healthy diet

Kale is a crisp, hearty vegetable with a hint of earthiness. The nutritional value and flavor vary depending on the type. Younger leaves and summer leaves are less bitter and fibrous than older leaves.

Curly kale: This is the most common type. These plants are usually bright green, dark green, or purple, with tightly ruffled leaves that are easy to tear. Run your hand down the fibrous stalk in the direction of growth to remove the leaves.

Dark blue-green dinosaur kale is firmer and more robust than curly kale. Dinosaur kale gets its name from its scaly texture. Its leaves are longer and flatter, and they retain their texture after cooking. Less bitter than curly kale, dinosaur kale is ideal for making kale chips.

Red Russian kale: This is a flat-leaf variety that looks a little like oak leaves. There is a slight purple tint to the stalks and a reddish tint to the leaves. While the stalks may be too fibrous to eat, the leaves are sweet and delicate, with a hint of pepper and lemon, almost like sorrel. Raw, they can be added to salads, sandwiches, and juices, or as a garnish.

During the colder winter months, kale grows well, making it an excellent addition to a diet when other fruits and vegetables are scarce. Winter kale is best cooked, as colder weather can turn the sugars into starch, increasing the bitterness and fiber content.

Here are some suggestions for serving

You can eat kale raw, or steam, braise, boil, or sauté it, or add it to soups and casseroles.

Raw: You can make the leaves easier to digest by crunching them in your hands briefly. Add them to salads, sandwiches, wraps, or smoothies.

For the side dish: Saute fresh garlic and onions in olive oil until soft. dish: Sauté fresh garlic and onions in olive oil until soft. dish, sauté garlic and onions in olive oil until soft. Add kale and continue to sauté until tender. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.

Kale chips: Toss the kale with olive oil or lightly spray it and sprinkle it with a mixture of cumin, curry powder, chili powder, roasted red pepper flakes, or garlic powder. Bake at 275°F for 15-30 minutes until crisp.

Smoothies: Add kale to your favorite smoothie. It will add nutrients without significantly changing the taste.

Concerns

Kale is ranked third on the Environmental Working Group's list of fruits and vegetables most at risk for pesticide contamination in 2019. Kale should be thoroughly washed before eating.

People should avoid eating too much kale for the following reasons:

Beta-blockers: Doctors often prescribe this type of medication for heart problems. It increases potassium levels in the blood. Beta-blockers users should consume potassium-rich foods, such as kale, in moderation.

Kidney disease: For people whose kidneys are not fully functioning, too much potassium can be harmful. Taking in additional potassium could be fatal if the kidneys cannot remove excess potassium from the blood.

Blood thinners: Kale is a rich source of vitamin K, which aids blood clotting. Blood thinners, such as warfarin (Coumadin), may be affected by this.

If you are taking any of these medications, you should speak to your doctor about foods to avoid.

Synopsis

Kale is a leafy vegetable with a wide range of nutrients. It is a healthful addition to a varied diet, and people can use it in numerous ways.