Benefits of Kale


Kale is one of the important member of the super food family. Kale comes from the cabbage family, which also includes broccoli, cauliflower, and collards. It is an excellent source of nutrients and is indeed one of the healthiest food. Eating kale can result in healthy skin, hair and bones, as well as healthy digestion and a reduced risk of heart disease. Kale improves blood glucose control in diabetics and also lowers the risk of cancer too.

Nutrient present in kale


One cup of raw kale has 33 calories, including 3 grams of protein and 2.5 grams of fiber. It is also rich in Vitamin A, Vitamin C, Vitamin K and folate. Kale also contains Alpha-linolenic acid, an omega-3 fatty acid. Minerals like phosphorus, potassium, calcium, and zinc are also present in Kale.


Health benefits of kale

Good for diabetics

Kale contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies also have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and that people with type 2 diabetes may have improved blood sugar, lipids and insulin levels on a high-fiber diet. One cup of chopped fresh kale (about 16 grams) provides 0.6 grams of fiber. A cup of cooked kale (about 130 grams) provides 2.6 grams of fiber.

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Good for digestion

Kale is high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. It also contains vitamin, which promotes iron absorption, and B vitamins, which are essential for the release of energy from food.

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Good for heart health

The fiber, potassium, vitamin C and B6 found in kale all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease. High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Improves bone health

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

Good for liver

Liver is an important organ in the human body. It helps to purify the blood. Therefore a clean liver is very important. Kale helps in detoxing the liver of impurities and supply it with what it needs to function properly. Cruciferous vegetables like kale, cabbage, and broccoli have all been shown to help the liver, and not getting enough of them has been shown to have detrimental effects.

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Healthy skin and hair

Kale is high in beta-carotene, the carotenoid that is converted by the body into vitamin A as needed. A cup of cooked kale provides 885 mcg of retinol. This nutrient is essential for the growth of all bodily tissues, including skin and hair, as well as for the production of sebum (the oil that helps keep skin and hair moisturized). Immune function, eyesight and reproductive function also rely on vitamin A. Vitamin C also aids iron absorption, and kale is rich in both iron (1.17 mg per cup, cooked) and vitamin C, which could help prevent hair loss associated with iron-deficiency.

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Anti-inflammatory action of kale

One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

Good for brain

Kale is rich in manganese which helps improve the brain function. Kale also contains amino acids which also helps the brain.

Rich in antioxidants

Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

Kale is rich in iron

Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

Kale is rich in Vitamin K

Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

Kale is rich in Vitamin A

Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

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Kale is rich in Vitamin C

This is very helpful for your immune system, your metabolism and your hydration. A cup of cooked kale also provides 53.3 mg of vitamin C, which is needed to build and maintain collagen, the key protein that provides structure for skin, hair and bones.

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Kale is rich in Calcium

Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.

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Kale is rich in Potassium

Kale contains good amount of potassium. A banana provides 358 milligrams of potassium in a 100 gram serving. That same size serving of kale will gives 228 milligrams. The same quantity of avocado 485 milligrams of potassium.

Post references:

  • http://www.webmd.com/food-recipes/kale-nutrition-and-cooking#1
  • http://www.medicalnewstoday.com/articles/270435.php
  • http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html
  • http://www.juicing-benefits-toolbox.com/health-benefits-of-kale.html
  • http://bembu.com/kale-benefits



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