6 Kale Benefits And Abundant Nutritional Value Of Kale
Step aside spinach and other leafy greens and make way for Kale – the new Superfood, say nutritionists and health enthusiasts across the globe. Scientific studies and celebrity endorsements show that Kale deserves every bit of its newfound glory as a nutritional powerhouse. Let’s learn more about kale and the benefits it provides and nutritional value of kale. You would want to store kale without going stale, so check out how to freeze kale.
Kale, Karam saag in Hindi, is rich in a range of vitamins, antioxidants, and trace minerals, all working synergistically towards disease prevention and improved general health. Kale belongs to the nutritious Brassica family, which includes vegetables such as Broccoli, Cabbage, Parsley, and Radish greens.
Health Benefits Of Kale | Kale Nutrition:
- Kale provides approximately 35 calories, 5 g of fiber, and whopping amounts of Vitamins A, C, and K. A cup of Kale is a good source of Calcium and Magnesium. Amongst Vitamin B complex, Kale is the richest in B6, Thiamine, and Folic acid.
- The nutritional goodness of Kale is because of the presence of antioxidant carotenoids and anti-inflammatory flavonoids. These carotenoids along with Vitamins A and C help in fighting different cancers and promoting eye and brain health. The Lutein and Xeanthanin present in Kale help in improving macular degeneration, retinal problems and vision, and skin-related disorders. Vitamin C works toward better immunity and metabolism.
- Being high in Iron content, Kale is perfect for pregnant women, children, and people suffering from Iron deficiency anemia. Calcium in Kale helps to prevent osteoporosis and muscular atrophy.
- Kale provides Vitamin K, which is associated with the body’s blood clotting mechanism and bone health. Vitamin K is also known to cut down inflammation and associated problems.
- Besides vitamins, Kale is an excellent source of dietary fiber, which helps in better digestion while maintaining optimum blood sugar and cholesterol levels. Adding kale daily to one’s diet also helps in losing weight through detoxification and improved liver functions.
- Trace minerals such as Copper, Manganese, Selenium, and Phosphorus are plenty in Kale. All these minerals are necessary for vital body processes, hormonal balance, and proper enzymatic activity.
Kale Benefits For Skin And Hair:
- Kale is a good source of beta-carotene, the carotenoid that the body converts into vitamin A as it needs it.
- Beta-carotene and vitamin A are necessary for the growth and maintenance of all body tissues, including the skin and hair.
- The body uses vitamin C to build and maintain collagen, a protein that provides the structure for skin, hair, and bones. Vitamin C is also present in kale.
- A cup of cooked kale provides at least 20% of a person’s daily need for vitamin A and over 23% of the daily requirement for vitamin C.
How To Eat Kale | Some Simple Ideas for Cooking Kale at Home:
Include a cup of Kale at least two to three times a week to enjoy its fantastic health benefits.
This super healthy vegetable can be chopped and added to soups, juices, salads, pasta, and vegetables. Steaming and stir-frying methods are the best cooking methods for Kale, as they help to retain the nutrient profile and also the color, flavor, and texture.
What are benefits of eating kale?
Kale Health Benefits Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (good for blood clotting and bone-building) Folate, a B vitamin that’s key for brain development. Alpha-linolenic acid, is an omega-3 fatty acid.
What are the side effects of eating kale?
Kale is in the cruciferous vegetable family. Some can develop an allergy to cruciferous vegetables. Kale can also cause bloating in people who have difficulty digesting FODMAPs. You may also experience gastrointestinal distress from cruciferous vegetables if you have a C.
Why Kale is a superfood?
Kale is considered a superfood because it’s a great source of vitamins and minerals and it also contains several other compounds that are beneficial for your health. … It also is a good source of Vitamin B6, calcium, thiamine, folate, iron and several other nutrients.
Which is best kale or spinach?
When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains. Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. “Both are highly nutritious choices overall though,” she tells me.
Is kale the healthiest green?
Of all the super healthy greens, kale is king. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.
Does kale help clear skin?
High in vitamin E, beta-carotene, fiber, and a range of phytonutrients, dark leafy greens such as spinach, kale, collards, and Swiss chard can help with acne. These nutrients all work to build healthy, clear skin. They’re versatile, too.
Who should avoid eating kale?
If you are taking blood-thinning or anticoagulant drugs, like warfarin (brand name Coumadin), you need to avoid large amounts of kale. Kale’s level of vitamin K – a cup that has more than 1,000 percent of the recommended daily amount (RDA) – could interfere with your drugs.
What is healthier spinach or kale?
The Bottom Line. Kale and spinach are highly nutritious and associated with several benefits. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease.
How much kale can you eat in a day?
Two cups of kale—about the amount you’d enjoy in a salad—deliver almost all your vitamin A for the day (99% Daily Value from beta-carotene), along with 67% of your vitamin C.
Does Kale reduce inflammation?
Green leafy vegetables such as broccoli, spinach, Swiss chard, kale, Brussels sprouts, and asparagus are filled with Vitamin E; a natural antioxidant that has been shown to reduce inflammation in the body.
Which is more nutritious kale or broccoli?
Kale is also high in protein and gives you slightly more of the macronutrient than broccoli. Broccoli is a good source of B vitamins and potassium. It also contains similar vitamins and minerals to kale such as vitamins A, K, and iron. Compared to kale, broccoli is slightly higher in fiber and carbs.
Is Kale better than milk?
1. Green vegetables. Kale has around 250 milligrams (mg) of calcium per 100g, which is comparatively higher than whole milk’s 110mg per 100g. Some other green veg, including collard greens, are good sources of calcium, too.
How long does kale last in fridge?
about 5 to 7 days To maximize the shelf life of raw kale, refrigerate in a plastic bag; do not wash until ready to use. Properly stored, raw kale will usually keep well for about 5 to 7 days in the refrigerator. Do you need to wash raw kale before eating it? Yes, kale should be thoroughly washed in running water before eating.
Which is healthier kale or lettuce?
Kale is three times richer in carbohydrates than lettuce and the Vitamin C content of kale is also drastically higher than that of lettuce. It should be noted, however, that cooking or steaming kale saps away some of its vitamins. Kale also packs in a lot more potassium, Vitamin K, and calcium than lettuce.