Kale is a nutrient-dense and versatile leafy vegetable. You can use it to make refreshing green smoothies or tasty, savory dishes like garlicky slow-cooked greens!

The amazing health benefits of kale

Below are seven science-backed reasons why healthy eaters love kale.

Kale is one of the most nutritious superfoods

Kale is a cruciferous vegetable. It is a member of the same family as broccoli, Brussels sprouts, cabbage, cauliflower and collard greens.

There are different types of kale and some varieties have green or purple leaves, with either a smooth or curly shape.

Curly kale or Scots kale is the most common, with green and curly leaves and a hard, fibrous stem.

A one-cup serving of raw kale (about 67 grams or 2.4 ounces) contains:

• Vitamin A – 206 percent of the Daily Value (DV) from beta-carotene
• Vitamin K – 684 percent of the DV
• Vitamin C – 134 percent of the DV
• Manganese – 26 percent of the DV
• Copper – 10 percent of the DV
• Calcium – Nine percent of the DV
• Potassium – Nine percent of the DV
• Vitamin B6 – Nine percent of the DV
• Magnesium – Six percent of the DV

The same serving of kale also contains three percent (or more!) of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus. A salad with one cup of raw kale only has 33 calories, six grams of carbs and three grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Kale is full of antioxidants like quercetin and kaempferol

Kale is a natural source of antioxidants or substances that help fight oxidative damage caused by free radicals in your body.

Kale’s antioxidant content includes beta-carotene, vitamin C and different flavonoids and polyphenols. Oxidative damage is one of the leading drivers of aging and diseases, such as cancer.

The leafy green contains the flavonoids quercetin and kaempferol, two substances that also function as antioxidants. Studies suggest that these substances offer benefits such as:

• Anti-cancer effects
• Anti-depressant effects
• Anti-inflammatory effects
• Anti-viral effects
• Boosting heart health
• Lowering blood pressure

Kale is full of vitamin C

Move aside, oranges! Kale is chock-full of vitamin C, an essential water-soluble antioxidant that is crucial for many functions in your cells. It is needed for collagen synthesis, the most abundant structural protein in your body.

A cup of raw kale also contains more vitamin C than a whole orange. Also, kale contains more vitamin C than other vegetables. In fact, kale offers 4.5 times as much vitamin C as spinach.

Kale is also rich in vitamin K

Vitamin K is an essential nutrient. It’s needed for blood clotting, which occurs when the vitamin activates certain proteins and helps them bind calcium.

Kale contains vitamin K1, which is different than vitamin K2.

Vitamin K2 is found in fermented soy foods and certain animal products. The vitamin helps prevent heart disease and osteoporosis.

Kale is rich in beta-carotene

Kale is full of beta-carotene, an antioxidant that your body turns into vitamin A. By eating kale, you can boost your vitamin A levels.

Kale helps lower cholesterol and boosts heart health

Kale contains bile acid sequestrants that can lower cholesterol levels. These can help lower your risk of heart disease over time.

According to a study, consuming kale juice every day for 12 weeks can help boost your high-density lipoprotein (HDL or “good” cholesterol) by 27 percent and lower low-density lipoprotein (LDL or “bad” cholesterol) levels by 10 percent. Kale juice also improved the participants’ antioxidant status.

Kale can help promote weight loss

Like other weight loss-friendly foods, kale is low in calories but has a high water content

The leafy green also has a low energy density. Studies have found that consuming foods with low energy density can help aid weight loss.

Additionally, kale contains small amounts of protein and fiber, two important nutrients linked to weight loss.

Garlicky slow-cooked greens

Try this recipe if you’re looking for a nutritious dish that pairs leafy greens with a flavorful spice like garlic.

Ingredients for4 servings:

• 2 pounds of Tuscan kale (or Swiss chard), with ribs and stems removed and torn into large bite-size pieces roughly 2-inches in diameter each
• 4 cloves of garlic, minced
• 4 tablespoons of unsalted butter
• 1 tablespoon of fresh lemon juice
• 1/2 teaspoon of Celtic sea salt
• 1/4 teaspoon of red chili flakes

Preparation:

1. Bring a large pot of water to boil. Place the kale in the water, then boil for eight minutes. Once done, drain the kale and squeeze out the excess water.
2. Melt the butter in a large skillet over medium heat. Add the garlic and red chili flakes. Cook until fragrant for at least 45 seconds.
3. Add the cooked kale to the skillet and reduce the heat to medium-low. Cook and stir occasionally for 20 to 25 minutes until the kale is deep green and tender.
4. Remove the kale and garlic from the heat. Season with salt and stir in the lemon juice before serving.

Kale is a nutritional powerhouse that should be part of a balanced diet. Eat more superfoods like kale to boost your overall health!

Sources:

DeliciouslyOrganic.net

Healthline.com