9 Health Benefits of Kale

health benefits of kaleKale is not only one of the more beautiful cruciferous vegetables, but it also one of the most nutritious. Here are nine health benefits of kale:

Diet and Digestion
One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.

Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.

One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.

Not only do kale’s antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.

Cardiovascular Support
The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.

The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body’s detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.

Vitamin K
Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.

Vitamin A
With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.

Vitamin C
Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.

Want to take advantage of the health benefits of kale and have a great snack on hand for the family? See How to Make Kale Chips in the Dehydrator. Don’t have a dehydrator? Check out the 5 Best Food Dehydrators before you buy one.

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24 Comments on "9 Health Benefits of Kale"

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I add it to soups and things like a chicken and rice casserole. Makes it easier to eat.

My mother has completely lost central vision through macular degeneration. She used to be a wonderful artist and has many pictures to her credit; she used to make ornaments which she now cannot look at, never mind MAKE; she used to be able to read, and to look at peoples’ faces to see their smiles as she talked to them. She used to be able to watch TV. Now all she can see is the vague outline of what is around her, the view which disappears as she tries to look at it! She’s 94 and her brain still works.

As a result of being diagnosed with early stage macular degeneration, my hospital recommended to me to add KALE to my diet. Please could you include in your page “9 Health Benefits of Kale” The fact that KALE is very high in LUTEIN. The most important ability of LUTEIN in our diet is the prevention of MACULAR DEGENERATION, one of today’s most important causes of blindness. Although MACULAR DEGENERATION doesn’t cause TOTAL blindness, it may just as well do, because it removes the eye’s ability to MAKE SENSE of anything, which only takes place in the macula area of the… Read more »

Kale is really good for dieting. Completely agree with that. It has no fat. And it absolutely awesome and also has helpful vitamins.

So true, Edith! Growing your own organic food is the most economical way to go. For people who don’t have a garden or patio I recommend growing microgreens since they really only need a sunny windowsill. Even if you do have the space, microgreens are awesome. I have some kale microgreens growing in my greenhouse right now.

Have you thought about growing kale? You could order seeds online and grow them in a pot in a yard or on a patio. If you don’t have a patio or any space outside you could grow kale microgreens. All you need for that is a sunny window!

I eat kale for dinner in some form at least once a week. I can’t really eat kale for breakfast in a smoothie because the idea of greens in the morning doesn’t agree with me.

I could eat kale all day long! I must’ve been a rabbit in a past life.

One of the benefits of kale for me has been more regular bowel movements. I’m not too embarrassed to say it. Eat more kale!

What a wonderful inspiration to eat healthier. I knew about the benefits of kale but just haven’t gotten around to eating it more often. I’m going to have some sautéed kale tonight and wash it down with a nice glass of wine!