Kale is filled with fiber and sulfur, both great for supporting your body's natural detoxification process and keeping your liver healthy. Although uncommon, some people may be allergic to cruciferous vegetables, including kale. Some of the most common types include: Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C. 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. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation. Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of  harmful substances. Like all Brassica vegetables, black Tuscan kale or cavolo nero contains glucosinolates such as glucoraphanin. These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. 7. Consume kale, green vegetables that have 3.6 grams of fiber in 100 grams, make the stomach feel fuller … Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. So, steaming is a more stable way to cook this leafy green veg as it limits its contact with water. So, it’s a very diabetes-friendly/weight-friendly vegetable. 10 Kale Benefits for Skin and Body : Kale might not look like the most appetizing food in existence. When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or cooked. The glucoraphanin and the other glucosinolates in black kale are well-known precursors to isothiocyanates, much-researched health-benefiting compounds. Kale Benefits Also Include Versatility. There are about 43mg sodium in kale (per 100g) which is a fraction of the 2.4g that is recommended as the maximum by the NHS for adults a day. In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Keep in mind that kale is one of the most heavily pesticide-sprayed crops, so be sure to buy organic whenever possible to minimize your exposure. Kale is a cruciferous vegetable that is closely related to other veggies, including broccoli, Brussels sprouts, cabbage and bok choy. 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. The health benefits of kale to the heart. It contains B vitamins such as folate, which we need for energy, to form healthy blood cells and to reduce the risk of central neural tube defects in pregnancy. Some nutrients are reduced when cooking kale, such as vitamin C and the B vitamins, as they are water-soluble. 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 also belongs to a special class of food called “Superfoods.” Kale is exceptionally nutrient dense. Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea. Raw kale has a slightly bitter flavor that some love, some tolerate for the health benefits, and others can’t get past. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. Juicing with Kale is a good source of vitamin B1, B2, B3, E, folic acid, magnesium, iron, protein and omega 3 fatty acids. There are two main varieties: one that has green leaves and one that has purple. Kale is a great source of Vitamin B6, Vitamin C, and Magnesium. Kale also contains vitamin C and vitamin E which are important antioxidants needed to help support the immune system, but it’s probably most well-known as being a very good source of vitamin K, which we need to help wounds heal properly. 10 Ashwagandha Benefits for the Brain, Thyroid and Muscles. Another one of the key benefits of kale is its ability to promote healthy fetal development. Kale pestoFeta & kale loaded sweet potatoBroccoli & kale green soupProsciutto, kale & butter bean stewChargrilled chicken & kale Caesar saladCherry tomato, kale, ricotta & pesto pastaRoasted new potato, kale & feta salad with avocadoMushroom brunch. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor. A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. Kale has around 33 calories per 100g. Each of those has the ability to improve your cortisol hormones, boost your serotonin levels, and positively impact your sexual health. Kale packs a powerful nutritional punch. 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. Brain health Here are a few of the top reasons to consider adding this leafy green to your next shopping list. Kale contains good fat and fiber. The heart is the most vital organ in the body that play a variety of functions so that the body can still be active and working. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes. Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. This delicious leafy green works especially well in smoothies, shakes, salads and side dishes and can be consumed raw or cooked. Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream. One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. Kale health benefits includes promoting eye health, detoxifying the body, promoting wellbeing of the skin, helps with blood clotting, powerful anti-oxidant support, helps with reducing cholesterol and help managing diabetes. Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. Vitamin D Deficiency Symptoms & Sources to Reverse It! That is because of the presence of isothiocyanates, which have been shown to help detox your body at the cellular level, instantly killing toxins and free radicals. Kale Is Great For Digestion: One of the major kale vegetable benefits is its ability to improve digestion. Nonetheless, it’s actually fairly tasty. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision. You can also try baking a batch of Kale Chips for a simple snack that’s great if you’re on the go. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health. Kale contains chemicals that are thought to help prevent cancer. Kale actually contains about 120 mg of Omega-3 fatty acid per cup, far better than most plants. Kale Pesto: This recipe uses walnuts instead of the classic but more expensive and obscure ingredient of pine nuts. Not to mention, it offers a variety of skin and body benefits. Contains chemicals that are thought to help prevent cancer an especially good source of vitamin,! Is its ability to improve digestion the B vitamins, as they are water-soluble stir-fries. 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