Kale is also rich in sulfur and compounds that convert to sulfur, which is the chemical that makes rotten eggs smell putrid. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. Therefore, they seek other molecules with which they can combine. ​Cook for the next 5-7 minutes. Additionally, ITCs help to slow the growth of tumor cells and stimulate their destruction (73). Lots of different size and color combinations to choose from. Hence kale has been proved to be good for you inside out. Lots of different size and color combinations to choose from. Kale also contains 2 gram of protein per cup. Is frozen kale as healthy as fresh? How kale helps your body: It helps promote better digestion. The indole-3-carbinol in kale has also been shown to have anti-cancer effects (45, 51). Researchers believe that vitamin B6 may help reduce the risk of cardiovascular disease (14). Here are some facts about this superfood: It belongs to the same family as cruciferous veggies such as Brussels sprouts and broccoli. Studies show that women can increase their bone density by consuming magnesium, possibly reducing the risk of osteoporosis (27). Kale contains magnesium, potassium and calcium, which may lower the risk of diabetes and cardiovascular health. The truth is that both spinach and kale are very healthy for you. KEY POINT: ​Kale can lower cholesterol by binding bile acids in the gut and forcing the liver to use up more cholesterol from the bloodstream to create more bile. Canola oil is also an accumulator of heavy metals (again according to the researcher who ran the 2006 study on kale). But does Hubbard’s study provide enough evidence to warrant widespread panic and avoidance of kale? Kale is one of the most nutritious foods. Yes, until 2010 this leaf was not so popular until it gained attention in social media. Yes, Kale contains a plant chemical called glucosinolates, that is broken down into isothiocyanates and indole-3-carbinol after chewing, chopping, or cooking. All rights reserved. Vitamin K also can help to boost your body’s absorption of calcium while reducing urinary excretion of the same. Kale Is Good For Bone Health: Knowing that kale is good in the amount of potassium and minerals, it would be sure to say that the regular use of kale helps in making your bones stronger and healthier. Stir the garlic in and wait for it to sizzle (takes about 1 minute). Check your kale now and again to make sure it has not gotten wet. We can benefit from routinely cleansing our bodies of these toxins to restore balance and health. If frozen immediately, kale can hold on to more nutrients than when you buy it fresh. Kale has powerful anti-inflammatory properties and can be a key component in such a diet. One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level (15, 16, 17, 18). Winter may seem a bit bleak for some vegetables, but it is the season for kale. Your body converts this carotenoid into vitamin A. Vitamin A (retinol) can help to reduce the appearance of fine wrinkles in the skin, reducing the visible signs of aging (83). This superfood has been on dinner plates since Roman times and has long been common across much of Europe. Antioxidants are substances that help counteract oxidative damage by free radicals in the body (3). Fortunately, adding kale to your diet is relatively simple. Now it is the rage (and it is super healthy). Certain compounds in the vegetable can interfere with thyroid hormone synthesis and essentially block the iodine your thyroid needs to function. With diseases like Alzheimer’s and other forms of dementia on the increase with no known cure, it is more important than ever to take steps to protect brain health. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. Kale is a good source of various nutrients like vitamins, minerals, antioxidants, phytonutrients, phytochemicals, etc. What are benefits and potential side effects of kale. When it is bright green in color, it is done. Kale contains high concentration of folate. Absolutely! We have discussed the benefits of the antioxidants in kale that help to restore DNA damage that can lead to cancer. Eating kale regularly can help protect your brain health. Kale contains substances that bind bile acids and lower cholesterol levels in the body. This does not necessarily mean that folic acid supplementation is the wrong option for everyone, but it does mean that turning to natural sources where possible is wise. No. You can store fresh kale like this for up to four days. KEY POINT: The antioxidants and omega-3 fatty acids contained in kale make this vegetable a great choice for promoting brain health. These recipes turn the tried and tested salad green on its head. The body is better at absorbing vitamin A from animal products than synthesizing it from beta-carotene (64). Hopefully not, because canola oil is one of the most unhealthy oils you can cook with, but plenty of people do, every day. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2). Not only are omega-3 fatty acids powerful anti-inflammatory compounds, but they also are vital for brain health, improving and protecting memory, function, and performance (77). It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions. Necessary . The kale you purchase should have a deep color and should be strong. Two of the flavonoids that are abundant in kale, quercetin and kaempferol, have been found to have many health benefits, including (32, 33, 34, 35): Just be aware that cooking kale can lower its antioxidant activity, especially the benefits of vitamin C and polyphenols (29). Is kale really good for you? It is also necessary for hormone secretion, cellular communication, muscle function, contraction and dilation of the blood vessels and nerve transmission (21). Kale is high in Vitamin A. Vitamin A is great for your vision and your skin. Best Answer. Two teaspoons of kale powder (100 g – a good serving size) is equal to two average size heads of chopped, uncooked kale. Gulp. You also now know that kale contains a very high amount of vitamin K. Insufficient vitamin K intake also has been linked to an increased risk of fractures (80​, 89). Is Kale Good For You Kale leaves. Now and again, remove the lid and stir the kale so that it cooks evenly. It tastes absolutely delicious and makes a great crunchy, super healthy snack. In fact, they say, it could actually be unhealthy for you and cause problems for your thyroid. It’s a nourishing vegetable that can be incorporated into your diet in many ways. A single cup of raw kale actually contains more vitamin C than an orange. According to one study, steaming kale dramatically increases the bile acid binding effect. Many people think of green as a green, curly leaf, but the leaves may be purple, bluish or smooth. Those oxalates mentioned earlier are another possible problem through eating too much kale. But opting out of some of these cookies may affect your browsing experience. KEY POINT: ​Because kale is a potent source of omega-3 fatty acids, it can be useful in treating depression and other mood disorders. Kale contains powerful antioxidants that fight free radicals and contribute to other health benefits.​. The study in question was not scientifically conducted, and mainstream researchers advise that this study not be taken too seriously. Kale is low in oxalate compared to other leafy greens. Many of the substances in kale are linked with a lowered risk of cancer. Pregnant women are advised to boost folate intake to protect their infants from brain defects and promote healthy neurological developments. This recipe is great for saving money on your favorite kale snack! We know this seems wild, but freezing is an ultra-effective method of hitting a vegetables nutritional pause button. However, studies have found inconsistent evidence linking calcium to improved heart health. You probably already knew that since it is leafy and green vegetable, but kale actually goes above and beyond the normal good for you label. At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. A number of news outlets and ezines started running stories declaring that kale was a source of poisoning. Kale has become hugely popular – and for good reason! It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. Now that you know all about kale, you probably are wondering how you can introduce more of this leafy green vegetable into your diet. Sulforaphane can also help protect healthy cells from the toxic effects of anti-cancer drugs (48, 49, 50). Bones which are deficient in calcium have a low bone mass, which means that they are prone to fractures (79) as well as health problems like osteoporosis. Looking for something cool and refreshing which can also give you a bit of a boost? This is the type that has been associated with diminished bone loss in older women (55). According to Medical News Today, kale really is a super food. It’s a versatile vegetable with a relatively neutral flavor that can be prepared in many different ways. The truth is, kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange (10). Kale May Lower Your Risk of Diabetes and Heart Disease, ​8. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods. Let’s take a look at all the benefits of this delicious vegetable for your health! Several studies have confirmed kale's heart-boosting benefits; one study found that kale juice increased HDL ("good") cholesterol levels while reducing those of LDL ("bad") cholesterol. Kale a glittery, leafy green vegetable that if in case you have a have a look at it, you marvel if it is fit for human consumption the least bit or if it is even superb for you. People who experience chronic headaches or migraines may be deficient in magnesium (28). KEY POINT: Kale has been and is still being researched for its cancer-fighting properties and ability to protect healthy tissue from chemotherapy’s toxic effects. That equates to 26% of your recommended daily value. If all the above-listed positive effects associated with eating kale are enough to convince you to eat more of this superfood, consider this: the potential health benefits of kale also include enhanced urinary health, which may extend well beyond protection against bladder cancer. Perhaps it’s the fact that kale is the healthiest of the already uber-healthy dark leafy greens. When you eat something with fat in it, your liver uses up some of the cholesterol in the blood to make bile acids. Kale contains 206% of the recommended daily allowance of vitamin A. Vitamin K is crucial for helping the blood to clot properly and supporting bone health (6). So if Alanis Morissette's kale homage: "Kale, kale, kale!I love it!" When it comes to doing that, kale is one of the best things you can eat. You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. Kale has a number of health benefits. Switching to an all-kale diet clearly isn’t’ the best idea anyone ever had but including it in the diet in sensible amounts has a clear list of benefits that will help nearly everyone. The bottom line here is that this is a case of bad reporting online. While kale does contain molecules called “goitrogens” which the thyroid may absorb in place of iodine, current research does not indicate that kale in any way causes hypothyroidism. K2 is found in fermented soy foods and certain animal products. This is because doctors advise pregnant women to increase their folate intake so as to prevent birth defects and promote proper brain development in infants (75). 7 Health Benefits + Drawbacks of Sushi Fish Roe. 1 cup of chopped kale contains 299 mg of potassium, which is 9% of your daily required amount. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. Interestingly enough, the Craftsmanship article also cited a study (85) from 2006 which did show that kale can accumulate thallium. Kale contains about as much vitamin C as an orange, which makes it beneficial for preventing some major diseases as well as signs of aging. Although many people think of Vitamin C as the nutrient that helps prevent you from getting sick. Free Returns High Quality Printing Fast Shipping Everyone knows kale is good for you, but in this article we provide 10 reasons why we think kale is Superfood No. If you can make your ratio ideal across the board by eating other healthy foods like kale, you might even achieve an anti-inflammatory diet. Kale is not just a health-food fad. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. Vitamin B6 is necessary for the body to metabolize proteins, carbohydrates and fats (13). Kale is definitely good for you and here are the reasons why. Kale contains many minerals that some people are deficient in. Kale is high in carotene, lutein and zeaxanthin, which have been proven to prevent macular degeneration. Free Returns High Quality Printing Fast Shipping Nope! Many medications for depression have negative side effects both over the short-term and the long-term. The result is a diet which is less inflammatory. “Glucosinolates are greatly diminished by cooking, so it’s good advice to boil, roast or stew your kale before eating. Inflammation can also be an acute problem associated with injury or illness. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Season the kale leaves with olive oil and salt to your liking. The fiber and water content in kale can make you feel full even though it only has 33 calories per cup. If your dog eats kale, the best thing you can do is monitor him closely for signs of intestinal upset or kidney and bladder stones. Kale is rich in folate. Prednisone and Alcohol Interactions: Can You Drink on Prednisone? This might lead to a reduced risk of heart disease over time (11). This category only includes cookies that ensures basic functionalities and security features of the website. It should also be noted that the experiments that Hubbard conducted covered only a small group of participants, and as a result, simply do not provide enough information to establish statistical significance. They are mainly grown for… Nutritional profile. Eating Kale Can Help You Manage Your Cholesterol, ​6. Promotes Healthy Fetal Development . It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating more kale is a great way to help fill this nutritional shortfall and get back on track. Kale is a fantastic source of manganese, a key trace mineral which your body needs for a variety of functions. Indeed kale is super good for you, but Kostro Miller cautions that how you prepare it matters. While it is possible to achieve toxicity from animal-based vitamin A, the body only converts plant-based beta carotene into vitamin A as needed. Because kale is a potent source of omega-3 fatty acids, it can be useful in treating depression and other mood disorders. Kale is also known for containing certain compounds called glucosinolates. This article takes a close look at the old proverb and…. Considering adding Kale to your table this holiday season? Many important minerals are found in kale, some of which are generally lacking in the modern diet. 14. The bottom line still holds: More is more when it comes to kale. So kale helps to protect bone health through the combined action of vitamin K and calcium. As you age, you lose collagen, causing wrinkles and sagging skin. Those bile acids help the fat be absorbed through the gut. It is a hardy plant that can survive during the winter season. This may make dietary changes such as eating more kale a good approach to treating depression, whether as a standalone method or as a supplementary therapy. KEY POINT: ​Kale contains over 6 times the RDA in vitamin K, which is essential for blood clotting and bone health. This in turn will help to ensure your health now and in the future. However, certain cells react to oxygen by creating free radicals. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Kale is a very healthy food that can be added to many recipes. There are a few foods available in the grocery store, that are as beneficial for health as the kale, however it is unfortunate that this superfood is mostly used as a dressing or as a piece of decoration instead of being as a healthy addition is someone’s plate. Immediately, a lot of people freaked out about kale. One of the most common consequences of aging is that eyesight gets worse. Kale has been and is still being researched for its cancer-fighting properties and ability to protect healthy tissue from chemotherapy’s toxic effects. A slew of superfoods claiming to have a myriad of health benefits are exploding, and they are altering many Americans’ eating patterns. It’s packed with nutrients that help your body in many ways. KEY POINT: ​Although researchers have not directly studied kale’s effects on weight loss, its nutrient profile suggests that it could be a beneficial addition to any weight-loss program. A nutritionist named Joshua Nachman who works at the Johns Hopkins Integrative Medicine and Digestive Center has commented on Hubbard’s research, stating, "His study was not the industry standard randomized controlled trial, nor was it designed to be that way. There are many different types of kale. For instance, it is used to make bile acids, which is are substances that help the body digest fats. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way (13). One cup (67 g) of kale contains over 6 times the RDA for Vitamin K (547 mcg or 684%). How is Kale Good for You? Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders (27, 28). While you may associate vitamin C with helping ward off the common cold, studies show that it is only marginal beneficial when it comes to preventing viruses (42, 43). Learn about kale nutrition, calories and vitamins . © 2005-2020 Healthline Media a Red Ventures Company. Yes, one of the primary health benefits of kale is that it allows you to promote a better cardiovascular health. KEY POINT: ​Kale contains powerful compounds called "isothiocyanates​" which help to detoxify the body while also fighting against the growth of tumors. Kale is an interesting vegetable which was unfashionable and unpopular for a number of years. Fortunately, there are several nutrients in the diet that can help prevent this from happening. If you find yellowish or brownish leaves or a dry stem, put it back and look for another. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. The health benefits of kale go well beyond providing a truckload of vitamins and minerals; this superfood is packed with phytonutrients such as glucosinolates and flavonoids as well. Add kale or spinach to a salad topped with vegetables and a good source of protein. Retinol also may be useful in promoting hair growth (84). Kale Chips are the Perfect Option for Savory Snack Lovers. Kale is high in vitamins A, C and K. Vitamin A is used to support healthy vision and skin while Vitamin C boosted the immune system as well as helping having healthy joints. 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