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.
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.
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.
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.
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.
Kale has a number of nutrients that may help heart health.
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.
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.
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.
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.
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.
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