Kale benefits nutrition -
Iron is essential for good health, especially for women, as it helps with the formation of hemoglobin and enzymes, transports oxygen to various parts of the body, aids in cell growth, proper liver function 1 , and more.
Want to up the iron quantity of your kale even more? Cook it in a cast-iron pan, and pair it with a food rich in vitamin C —this helps increase your body's ability to absorb plant-based iron. Vitamin K2, on the other hand, has been shown to activate 17 proteins.
For example, vitamin K2 activates a protein called osteocalcin, which ensures that as much bone is built to replace the bone that is broken down. Vitamin K2 also encourages a protein called Matrix gla protein MGP to keep arteries healthy by discouraging calcium from sticking to the walls," explains cardiologist Joel Kahn , M.
It's been shown to be protective against osteoporosis 2 , cancer 3 , and diabetes 4. At its best, this strong network of warriors can stop up to 99 percent of free radicals 5 from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale contains high levels of 6 antioxidants 6 —however, antioxidants are are heat-sensitive, so be sure to also incorporate the leaves in smoothies or salads to best preserve the antioxidant function. The sulfur-containing phytochemicals in kale called glucosinolates can also help maintain the body's normal inflammatory response.
The participants juiced the kale, although you can also lightly cook the kale before consuming to if you suffer from thyroid issues 8. Vitamin A is great for your vision 9 and your skin.
Signs of deficiency include easy bruising, low iron levels, and bleeding gums. This important nutrient exists in abundance in kale; although vitamin C is heat sensitive, so lightly sauté or blanch the leafy green to preserve it. Per calorie, kale has more calcium than milk.
Kale is filled with fiber and sulfur, both great for supporting your body's natural detoxification process and keeping your liver healthy. Kale is packed with nutrients that support our health in various ways, and it can be added to dishes with very little effort.
However, as with all foods, it's crucial to consume kale as part of a balanced diet. Overconsumption can lead to potential risks such as digestive issues and interference with certain medications. But when consumed adequately, kale can be an excellent addition to an overall balanced and healthy diet.
Arnold C, Jentsch S, Dawczynski J, Böhm V. Age-related macular degeneration: Effects of a short-term intervention with an oleaginous kale extract--a pilot stud y. Merle BMJ, Cougnard-Grégoire A, Korobelnik JF, Schalch W, Etheve S, Rougier MB, Féart C, Samieri C, Delyfer MN, Delcourt C.
Plasma Lutein, a Nutritional Biomarker for Development of Advanced Age-Related Macular Degeneration: The Alienor Study. Heart Disease Facts.
Kim SY, Yoon S, Kwon SM, Park KS, Lee-Kim YC. Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Biomed Environ Sci. doi: Vanduchova A, Anzenbacher P, Anzenbacherova E.
Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. J Med Food. Wu G, Yan Y, Zhou Y, Duan Y, Zeng S, Wang X, Lin W, Ou C, Zhou J, Xu Z. Sulforaphane: Expected to Become a Novel Antitumor Compound. Oncol Res. Tsugawa N, Shiraki M. Vitamin K Nutrition and Bone Health. USDA Food Database.
Shahinozzaman M, Raychaudhuri S, Fan S, Obanda DN. Šamec D, Urlić B, Salopek-Sondi B. Kale Brassica oleracea var. acephala as a superfood: Review of the scientific evidence behind the statement. Crit Rev Food Sci Nutr. Use limited data to select advertising. Create profiles for personalised advertising.
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Kale is a leafy green venefits with a lot of versatility Injury prevention in hockey a strong benecits composition full of Injury prevention exercises A, C, Kale benefits nutrition K, fiber untrition antioxidants. Kale belongs to the cabbage family, along Cortisol management supplements Brussel sprouts, broccoli, and other Henefits vegetables. You can identify kale it by its green or purple curly leaves. Kale has been used since before the Middle Ages throughout Europe, Asia, South America, and Africa, but it took much longer for it to be made popular in U. Today, most of the kale grown in the U. comes from farms in California farms, Georgia, New Jersey, and Texas. Keep reading to learn how adding kale to your diet can benefit your health, and how to go about consuming it regularly.Kale benefits nutrition -
Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective. The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin The form of vitamin K in kale is K1, which is different than vitamin K2.
Vitamin K2 is found in fermented soy foods and certain animal products and may help prevent heart disease and osteoporosis Vitamin K is an important nutrient that is involved in blood clotting.
Cancer is a condition characterized by the uncontrolled growth of cells Kale is actually loaded with compounds that are believed to have protective effects against cancer. One of these is sulforaphane, a substance that has been shown to help block the formation of cancer at the molecular level 21 , It also contains a indolecarbinol, another substance that is believed to help prevent cancer Studies have shown that cruciferous vegetables including kale may significantly lower the risk of several cancers, although the evidence in humans is mixed 24 , 25 , Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but human evidence is mixed.
It is actually high in beta-carotene , an antioxidant that the body can convert into vitamin A 1 , Adding kale to your diet, alongside a variety of other foods rich in vitamin A , can help you meet your needs for this essential vitamin.
Though your vision tends to worsen as you get older, there are certain nutrients that may help support healthy vision over time. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods 1 , Many studies have shown that people who eat enough lutein and zeaxanthin have a lower risk of macular degeneration and cataracts, two common eye disorders 28 , Kale is high in lutein and zeaxanthin, two nutrients that have been linked to a reduced risk of macular degeneration and cataracts.
For starters, it is very low in calories but still provides significant bulk that should help you feel full 1. Because of the low calorie and high water content, kale has a low energy density.
Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies 30 , Kale also contains a small amount of fiber, which is an important nutrient that has been linked to weight loss Although there are no studies directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.
Fortunately, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes. A popular snack is kale chips , where you drizzle some extra virgin olive oil or avocado oil on your kale, sprinkle it with salt, and then bake in it an oven until dry.
At the end of the day, kale can definitely be a healthy and nutritious addition to a balanced diet and can be enjoyed in a variety of recipes. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. From vegetable-based ideas to berry-packed varieties, try these tasty, simple smoothie recipes to up your intake of vitamins and antioxidants.
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How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Health Benefits of Kale. Medically reviewed by Amy Richter, RD , Nutrition — By Kris Gunnars, BSc — Updated on January 5, Highly nutritious.
Provides powerful antioxidants. Excellent source of vitamin C. Keep reading to learn more about this powerful leafy green and some simple ways to add it to your diet. A member of the illustrious group of cancer-fighting cruciferous vegetables , kale is quickly becoming one of the most popular health foods today.
However, the health benefits of kale can be traced all the way back to ancient Rome, and history tells us that it was one of the most popular green leafy vegetables of the Middle Ages. Kale comes from the Acephala group of the Brassica oleracea oleracea var species, which also includes collard greens.
There are two main varieties: one that has green leaves and one that has purple. Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables. As part of the Brassica oleracea oleracea var vegetable species, it is in good company and shares many of the same characteristics as its cousins.
In fact, kale is closely related to vegetables like arugula, bok choy , broccoli, Brussels sprouts , cabbage, cauliflower and more.
Kale is a great source of many important nutrients. One cup of raw kale contains the following nutrients:. In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium. Besides being highly nutritious, kale has also been associated with a number of health benefits.
Here are a few of the top reasons to consider adding this leafy green to your next shopping list. Arguably the most beneficial property of eating kale is its ability to relieve inflammation, thanks to its content of antioxidants.
Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation. Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body.
Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes.
One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. It not only helps remove toxins, but also helps eliminate them entirely. This is due to the presence of isothiocyanates ITCs , which are a compound found in kale that have been shown to help detox your body at the cellular level.
They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of harmful substances. The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids.
Several studies have confirmed the heart-boosting benefits of kale. In fact, one study out of Seoul even found that drinking five ounces of kale juice daily for 12 weeks increased levels of HDL good cholesterol by 27 percent and reduced levels of LDL bad cholesterol by 10 percent.
Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease. Another one of the key benefits of kale is its ability to promote healthy fetal development. This is because it is a valuable source of folate , which is essential for preventing birth defects and promoting healthy neural tube formation.
Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth. Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy.
Cruciferous vegetables, including kale, have been extensively studied for their ability to inhibit the growth of cancer cells in vitro. These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates.
Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies. Another one of the amazing health benefits of kale is it can improve your eyesight, thanks to the presence of lutein and zeaxanthin, two compounds that give this leafy green its signature hue and have been shown to help prevent macular degeneration and cataracts.
Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. According to the American Optometric Association AOA , they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision. There are several different types of kale, each of which differs based on its unique appearance, color and taste.
Some of the most common types include:.
Nutritiom can be good for adding fiber and antioxidants Genefits the benefitts Kale benefits nutrition many Injury prevention exercises mutrition, salads, and smoothies. Various benefits Kale benefits nutrition managing Monitoring blood pressure at home pressure benefts boosting digestive Injury prevention exercises. Kale is a bemefits, leafy, cruciferous Kale benefits nutrition that is rich in nutrients. It is a member of the mustard, or Brassicaceaefamily, as are cabbage and Brussels sprouts. This article looks at the nutritional content and health benefits of kale, how to include it in the diet, and reasons why some people should not eat too much of it. Kale contains fiber, antioxidantscalciumvitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.
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