Kale Health Benefits

Kale is easy to use, just remember to wash it well.

kale health benefits, washed
Dirt from Kale

Kale health benefits, Nowadays many health conscious people seem add Kale somewhere in there diet. Many nutritionists are talking about green smoothies, vegetable juices, and superfood shakes. And no wonder, people all the over the world are discovering they need to curb unhealthy eating habits, boost the body’s immunity and delicious meals replacement for busy folks on the go.

kale health benefits
Kale Healthy Eating

Not Just a common vegetable

An inexpensive addition to your weekly shopping list this common vegetable is a member of the cabbage family (Brassica oleracea). It is similar to vegetables like broccoli, cabbage, brussels sprouts and collard green. This nutritious vegetable comes in different forms; purple or green color, and have both curly and smooth shape. The most favorite type of kale is Curly kale or Scots kale that has curly, green leaves and strong fibrous stem.

Kale health benefits

What’s the most commonly used ingredients for the healthy superfoods concoctions? Is Kale! the king of all healthy greens, one of the most nutritious and healthiest plant foods on the planet. A flavoursome healthy green with various types of beneficial compounds; some have powerful medicinal properties. The total antioxidant capacity in raw kale is 1770µmol TE/100 g

A single cup of raw kale (about 67 grams) contains (1):

  • Vitamin A: 206% of the RDA (from beta-carotene).
  • Vitamin K: 684% of the RDA.
  • Vitamin C: 134% of the RDA.
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium: 6% of the RDA.
  • Then 3% of RDA for Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), phosphorus and iron.

Giving a total of 33 calories, 6 gm of carbs (2g of which is dietary fiber) and 3 gm of proteins. Kale contains little amount of fats. Fats in kale majorly consist of omega-3 fatty acid known as alpha linolenic acid.

kale coconut water kiwifruit smoothie

4 Kale Smoothies for you to try

Strawberry, Pear Orange and Kale Smoothie

Kale Green Smoothie with Banana Lemon Juice and Coconut Water

Green Kale, Coconut water and Kiwifruit Smoothie

Kale Berry and Coconut Milk Smoothie

Kale and antioxidants

Kale health benefits include powerful antioxidants like Kaempferol and Quercetin. Kaempferol is natural flavonoid found in various plant-derived foods. Highly soluble in organic solvents such as hot ethers and ethanol.

Just like other leafy vegetable kale is heavily loaded with antioxidants. The antioxidants include beta-carotene (vitamin A precursor), Vitamin C, as well as various polyphenols and flavonoids (2). Quercetin is a flavonoid that is widely distributed in nature, being one of the most in abundance flavonoids with a daily consumption of 25mgs to 50 mg (Formica J and W. Regelson, 1995)

Antioxidants are compounds that help to shield the body from oxidative damage from free radicals in the body (3). Oxidative damage is the leading factor in aging and cancer. Kaempferol and quercetin, these antioxidants have powerful cardioprotective, lowering blood pressure, anti-inflammatory, antidepressant, antiviral and anti-cancer effects (6, 7, 8).

More Vitamin C

Kale has high amounts of Vitamin C, a water-soluble antioxidant necessary for various cell functions in the body. Vitamin C used to synthesize collagen, most common structural protein in the body. Kale is also an excellent source of Beta-Carotene, an antioxidant that the body can turn into vitamin A.

Other Health Benefits

Furthermore, Kale health benefits also include Zeaxanthin and Lutein; powerful antioxidants protect the eyes. Lutein and Zeaxanthin are carotenoid antioxidants that lower the risk of macular cataracts and degeneration, two common eye disorders (27, 28).

Finally this leafy green comprises of 45 different flavonoids with a range of antioxidant capacities. The two most found antioxidants in the leaves are kaempferol and quercetin. These compounds are anti-carcinogenic.

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Formica, J. V., & Regelson, W. (1995). Review of the biology of quercetin and related bioflavonoids. Food and chemical toxicology, 33(12), 1061-1080.