10 benefits of kale and the most delicious and healthy recipes
Growing up I never heard of kale, let alone eat it.
Yet, today it seems impossible to go anywhere without seeing or hearing about Kale.
And for good reason!
Kale is literally one of the most nutritious and healthiest plant foods in existence.
Here are 10 incredible health benefits that kale offers:
Kale is one of the most nutrient dense foods on the planet
Kale is very low in calories (only 33 calories per cup) but packs a ton of nutrition into those few calories. One cup of raw kale contains the following nutrients:
Vitamin K (684% of the recommended Daily Value)
Vitamin A (206% DV)
Vitamin C (134% DV)
Manganese (26% DV)
Copper (10% DV)
Vitamin B6 (9% DV)
Calcium (9% DV)
Potassium (9% DV)
Iron (6% DV)
Magnesium (6% DV)
Plus small amounts of several other vitamins and minerals
That’s A LOT of nutrition for only 33 calories!
Antioxidants
Antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes. Antioxidants help to fight free radicals which can cause cancer and other dangerous diseases such as heart disease and diabetes. Kale is one of the most antioxidant dense foods, with especially high amount of Vitamin C and Beta Carotene (the precursor to vitamin A)
Anti-inflammatory
Kale has great anti-inflammatory benefits. Each serving of kale provides a good amount of omega-3 fatty acids. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can not only exacerbate arthritis but can also cause damage your blood vessels and lead to heart disease and strokes.
Digestion
Kale contains a healthy amount of fiber which aids in digestion. It also contains probiotics in the stems, which increases your healthy gut bacteria.
Vitamin K
A one cup serving of kale delivers nearly 7 times the recommended amount of vitamin K! Vitamin K helps regulate calcium levels in the blood, metabolize the bones, and clot blood. A lack of vitamin K means the body loses the ability to produce prothrombin, which is a protein used in blood clotting and the metabolizing of bones.
Detoxification
Kale contain substances called Glucosinolates which help to stimulate liver detox enzymes and aid is the removal of harmful substances from the body.
Heart Health
With its natural anti-oxidants and anti-inflammatory benefits, it is no wonder kale is beneficial for heart health. One study showed that drinking kale for 12 weeks reduced LDL (bad cholesterol) by 10% while increasing HDL (good cholesterol) by 27%!
Cancer Prevention
Kale is believed to inhibit the growth of cancer cells. Kale (and other cruciferous vegetables) are high in glucosinolates which are sulfur containing compounds shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies.
Eye Health
Kale contains large amount of both lutein and zeaxanthin. These are carotenoid antioxidants that have been shown to help prevent macular degeneration and cataracts. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision.
Weight Loss
Due to the high fiber content and bulk, kale will help you to feel full, without adding many calories, which is beneficial when trying to lose weight, It is also packed with nutrients which is important when cutting calories.
Kale is truly a nutritional powerhouse!
There are so many delicious ways to enjoy kale, including adding it to soups and salads, eating kale chips or drinking it in a smoothie.
In the summer this refreshing Citrus Kale salad is a huge hit!
And for the winter, my family warms up with this kale and sausage stew that is healthy, delicious and super easy to make!
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