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11 Healthy Benefits of Kale

Bunch of organic kale in a woven basket on a rustic wooden background. Selective focus, shallow dof

Since first calls kale new beef in 2011, we thought it might be time to revisit this abundant in plant nutrients.

Nutritional Benefits of Kale

If the kale has been hailed as a super-plant in recent years, it is no doubt thanks to its rich nutritional breakdown. Kale is a native of the family cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, and like other cruciferous, kale is extremely rich in nutrients. These are just some of their nutritional advantages (all measurements are for 1 cup (67 g) of chopped, raw cabbage):

  • 33.5 calories
  • 1.3 g of dietary
  • fiber

  • vitamin K 547 mg (684% DV)
  • 10,302 IU of vitamin A (206% DV)
  • 80.4 mg of vitamin C (134% DV )
  • 90.5 mg of calcium (9% DV)
  • 0.5 mg of manganese (26% DV)
  • 1.1 mg of iron (6% DV)
  • 299 mg of potassium (9%)

Given this variety of nutritional benefits, it is not surprising that Savoy offers a number of nutritional benefits.

1. Kale protects against cancer

Kale has been highlighted by the National Cancer Institute as one of the best anti-cancer vegetables out there. Thanks to sulfur-containing glucosinolates, which break through chewing and digestion in anti-cancer compounds including indoles and nitrites, kale can actually inhibit the development of cancer in the body. These compounds protect cells from DNA damage and helps to deactivate carcinogens in the body.

In addition, kale has antioxidant properties, which Alyson Greiter, RD, LND, oncology clinical dietitian at Cancer Treatment Centers of America to the average regional West Medical Center, says he can “protect cells from damage free radicals that can lead to cancerous formations in the body, so it is a food to fight cancer. ”

2. Kale increases immunity

Dr. Serena Goldstein, a naturopath New York, attributes immunity-boosting properties of Savoy to its richness in vitamins A, C and K.

Its immune-enhancing effects are also linked to compounds in plants that keep immunoglobulin a, the antibody responsible for the maintenance and improvement of the mucous layer of the gastrointestinal and respiratory tracts, haywire. This antibody is crucial to keep the line of body’s defense against bacteria and viruses stronger.

3. Kale Can boost metabolism

Kale has been shown by some to improve metabolism thanks to its rich vitamin C, but beware – the vegetables as cabbage and cauliflower actually been shown to slow the metabolism of some cases, especially if eaten raw in large quantities. Try steaming, at least some of their kale to counter this.

4. Kale promotes heart health

Kale contains bile acid sequestrants, which are compounds that can help lower cholesterol levels in the body, therefore, over time , leading to a better heart health.

According to Greiter, steam kale only increases these benefits because it increases the binding capacity of these scavengers, reducing cholesterol levels even more significantly.

5. Kale helps the body absorb iron

As you probably know, a food that contains healthy nutrients is only part of the battle – our body also needs to be able to absorb adequately. Luckily, kale brings so much to the table. is not only a rich kale vegan source of iron, it also contains vitamin C, which aids iron absorption. Some studies have shown that only 100 milligrams of ascorbic acid increased iron absorption by 4.14 times; more reason to dress their salads kale with citrus dressing.


6. Kale strengthens bones

While most bone health associated with vitamin D and calcium, which are not the only important vitamins and minerals to worry. According to Annemarie Colbin, PhD, author of “Food and our bones: the natural way to prevent osteoporosis”, green vegetables are just as – if not more – important. She says that calcium, vitamin K, and combined potassium found in kale makes it an ideal bone health food.

7. Kale contributes to the health of the skin

Kale is also essential for skin health. Its vitamin C helps create the force needed for skin collagen, and rich in copper increases the synthesis of melanin, skin protection from the sun. Add to vitamin A, which promotes healthy cell growth and helps prevent against skin diseases, and antioxidants, which prevent effects of ultraviolet radiation on the skin, and kale is a cocktail healthy skin regular.

8. Kale AIDS in Detoxing

Kale is one of its best allies in detoxification, according to naturopathic physician Dr. Gabrielle Francis. “Chlorophyll in kale makes it a powerful chelating agent, which means that binds to toxins and heavy metals and pulls them out of our cells,” she says.

In addition, high Diindoylymethane of Savoy (DIM) means kale content that protects us against toxic estrogens from pesticides and plastics and erase them from our systems.

9. Kale health improves blood

Kale can also help improve the health of blood, according to Goldstein, thanks to its vitamin K and iron content . Vitamin K helps improve the ability of the blood to clot, while iron is important for the health of red blood cells.

10. Kale helps you lose weight

Kale can be an important tool for weight loss because of its calorie content and low in fat and rich in fiber. This makeup, shared with other cruciferous and green leafy vegetables, means that while kale is very dense in nutrients, but also poor and calorie filling. With the inclusion of kale in their diet you are more likely to feel full and therefore are less likely to overeat.

11. Kale supports eye health

Lutein is most commonly associated with carrots, kale, but also contains this important carotenoid, along with zeaxanthin. Together, these carotenoids block ultraviolet light, which helps to keep your eyes from damage caused by the sun.

A word of warning

Almost as soon as kale became popular, people started warning against excessive consumption of kale, which has been linked to thyroid problems.

“Kale is a goitrogenic, meaning that consumed raw it can inhibit the function of the thyroid, a gland important for metabolism,” Goldstein says. “However, reported cases tend to be many cups at a time. You can mitigate these effects by cooking, steaming, or other application of heat, even for a few minutes.”

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Furthermore, this warning is really only a concern if you have a preexisting condition, like Lori Farley Kenyon Marra and St. Clair, the co-authors of the juice cleanse diet book Reset and juice cofounders Project, he explains. “If you have hypothyroidism, you have to be consuming precautions kale and other cruciferous vegetables,” they say. “If you have a normal thyroid function, there is no danger of eating kale.”

How to Buy Kale

There are over 50 different types of kale, but some are more common than others. Feel free to vary the type of cabbage you use in your kitchen; Goldstein says there is no difference in the nutritional benefits between the different varieties, so you can only add flavor and color to your plate ..

  • green kale is perhaps the most common variety of cabbage curly. Named for the curled shape of its leaves, which are closely with ruffles and need to be thoroughly washed. It has a slightly bitter taste reminiscent of other cabbages.
  • Kale is also available in both red and white, which are strong and a little spicier in flavor than green kale, which may be why they are not as popular.
  • kale Lacinato, also known as kale dinosaur, has more texture, darker leaves and taste sweet nut
  • cabbage curly, Russian Red has flat leaves fringed and, according to Goldstein, it is one of the sweetest Kales out there.
  • Redbor kale is dark and often ornamental red, although it can be edible. It is bright magenta in color.
  • Premier Kale is a new variety that resists the cold quite well.
  • large leaves of kale Siberia are some of the strongest there is. While easy to grow, cabbage Siberia can be a bit difficult.
  • Cut the kale stick is a rare variety that can grow up to six feet tall.

Whatever you choose kale, Goldstein says be sure to pick the flexible sheets that are not easily broken or show any discoloration. It is also important to choose organic kale, especially if you consume a lot of it -. While not on the dirty dozen EWG, which is in the category GTE Dirty Dozen Plus

“Leafy greens like kale and collards not meet the classification criteria traditional dirty dozen, but is often contaminated with toxic insecticides to the human nervous system, “explains Farley and St. Clair.

Kale Recipes

Kale can be prepared in a myriad of ways, raw or cooked. Here are just some of our favorite ways to prepare kale :.

  • This roasted squash stuffed with farro, feta cheese, and collard greens for a main course vegetarian tasty
  • salads Kale are a favorite, especially the latter, with millet, He dried sour cherries and pistachios.
  • this unique granola flavored with kale.
  • this pesto kale is a great pasta and bruschetta topping.
  • kale chips are one of the favorite snacks kale United States
  • The green smoothies are a great way to add kale to your diet -. this one pair kale with ginger
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