What are kale's health advantages? Benefits, Diabetes, Heart disease, Cancer, Bone health, Digestion, Hair and skin, and Eye health
What are kale's health advantages?
Kale is a nutrient-dense, leafy, green cruciferous vegetable. It could provide a variety of physical advantages for the entire body.
Like cabbage and Brussels sprouts, it belongs to the Brassicaceae, sometimes known as the mustard family.
Possible advantages include lowering blood pressure, improving intestinal health, preventing cancer, and preventing type 2 diabetes.
This article discusses the nutritional value and health advantages of kale, how to include it into the diet, and the contraindications to overconsumption.
Benefits
Among other benefits, eating kale may improve intestinal
health.
Fiber, antioxidants, calcium, vitamins C and K, iron, and a
variety of other minerals found in kale can help prevent a number of diseases.
Antioxidants assist the body in getting rid of harmful
poisons that come from environmental stressors and natural processes.
These poisons(free radicals) are unstable compounds, Trusted
Sources. They can harm cells if the body accumulates too many of them. Diseases
and other health issues like inflammation might be the outcome of this. For
instance, experts think that free radicals may contribute to the emergence of
cancer.
Diabetes
Vitamins, minerals, fiber, and antioxidant-rich diets are
advised by the American Diabetes Association. There is proof that some of these
might help prevent diabetes.
Fiber:
According to a 2018 study from a reliable source, persons
who consume the most dietary fiber may be less likely to acquire type 2
diabetes. The authors emphasize that dietary fiber consumption may also reduce
blood glucose levels.
Antioxidants:
Free radical generation might be sparked by high blood sugar
levels, according to authors of a 2012 article from Trusted Source. They point
out that antioxidants like vitamin C and alpha-linolenic acid (ALA) might
lessen the likelihood of complications from diabetes. Kale contains both of
these anti-oxidants.
Heart disease
Kale has a number of nutrients that may help heart health.
Potassium:
The American Heart AssociationTrusted Source
(AHA) advises increasing potassium intake while decreasing added salt, or
sodium, consumption. According to the AHA, this can lower the risk of
cardiovascular disease and high blood pressure. A cup of cooked kale supplies
3.6 percent of the daily potassium requirements for an adult.
Consuming fiber has been linked to reduced blood lipid (fat)
levels and blood pressure, according to a 2016 Cochrane analysis. Low-density
lipoprotein (LDL), sometimes known as "bad" cholesterol, and total
cholesterol were more likely to be lower in people who ingested more fiber.
Cancer
Chlorophyll:
Kale and other chlorophyll-rich green
vegetables can aid in limiting the body's absorption of heterocyclic amines.
When humans grill meals originating from animals at a high temperature, certain
compounds are produced. They have been connected to cancer by experts.
Chlorophyll binds to these carcinogens and stops the body
from absorbing them, despite the fact that the human body cannot absorb much
chlorophyll. In this approach, kale may lower the risk of cancer, and
char-grilling a steak and serving it with green vegetables may lessen the
adverse effects.
Antioxidants:
Kale contains antioxidants including vitamin
C, beta carotene, selenium, and others that may help fight cancer. Supplements
may not have the same impact, according to studies, but those who consume a lot
of fruits and vegetables may be less likely to have cancer overall. This could
be because these meals have antioxidants in them.
High fiber intake may help lower the incidence of colorectal
cancer, according to a 2015 study from a reliable source.
Bone health
Phosphorus and calcium are essential for the development of
strong bones.
According to certain studies, consuming a lot of vitamin K
may help lower the incidence of bone fractures.
A cup of cooked kale contains roughly five times the amount
of vitamin K an adult needs each day, as well as 15–18% of their calcium needs
and 7% of their phosphorus needs.
Digestion
Due to its high fiber and water content, kale aids in
regularity, the maintenance of a healthy digestive system, and the prevention
of constipation.
Hair and skin
The pigment beta-carotene, which the body transforms into
vitamin A as it is required, is found in abundance in kale.
Vitamin A and beta-carotene are essential for the
development and upkeep of all bodily tissues, including the skin and hair.
The protein collagen, which gives skin, hair, and bones
their structural integrity, is created and maintained by the body with vitamin
C. In kale, vitamin C is also found.
At least 20% of a person's daily vitamin A needs and more
than 23% of their daily vitamin C needs are met by a cup of cooked kale.
Eye health
The antioxidant compounds lutein and zeaxanthin, which are
found in kale, may help lower the risk of age-related macular degeneration.
Beta-carotene, vitamin C, and vitamin E