Kale benefits include preventing and treating conditions like anemia, cancer, and high blood pressure. Kale is a vegetable belonging to the Brassicaceae family and is rich in vitamin A, vitamin C, fiber, antioxidants, and minerals like potassium, calcium, and iron.
There are many different types of kale, including curly kale, Lacinato (Tuscan) kale, Russian (flat leaf) kale, and baby kale (microgreens), that can be distinguished by their different types of leaves. Other vegetables belonging to the Brassicaceae (or cabbage) family include collard greens, broccoli, and cauliflower.
Kale is a versatile vegetable that can be consumed raw or cooked and can be added to recipes for salads, stir fry, stews, and juices.
Health benefits
The main benefits of kale include:
1. Strengthening the immune system
Kale is rich in vitamin C and B vitamins, which help to strengthen the immune system by fortifying the body's defense cells that are responsible for combating microorganisms like viruses, bacteria, and fungi.
2. Supporting weight loss
Kale is a low calorie food that is an excellent option to include as part of a weight loss diet.
Kale is also high in fiber, which prolongs satiety (feeling of fullness) between meals and helps to control hunger throughout the day.
3. Maintaining gut health
Kale contains fiber that helps improve digestion and regulate bowel movements. It also helps maintain a healthy microbiome by serving as a source of nutrition for good bacteria in the gut.
4. Improving bone health
Kale contains important minerals for maintaining strong bones, such as calcium and phosphorous, which can help improve bone health by preventing breaks, fractures, osteopenia, and osteoporosis.
5. Protecting against premature aging
Kale is an excellent source of antioxidants and vitamin C, which help prevent premature aging by protecting the skin against damage caused by free radicals.
In addition, vitamin C promotes collagen production, which helps maintain firm, well-hydrated skin.
6. Preventing certain types of cancer
Kale is rich in bioactive compounds and nutrients that possess antioxidant properties that can help prevent certain types of cancer. These include chlorophyll, glucosinolates, polyphenols, and vitamins.
7. Lowering cholesterol
Kale is a high-fiber food that helps to lower cholesterol by decreasing fat absorption in the gut and increasing elimination of fat in the stool.
8. Helping protect the liver
Kale helps protect the liver because it contains kaempferol, a flavonoid with antioxidant, anti-inflammatory, and hepatoprotective properties that supports natural detoxification of the liver and the elimination of toxins from the body.
Check out other liver detox foods.
9. Preventing and treating anemia
Kale is an excellent source of vitamin C, which is important for iron absorption in the body. In this way, kale can help prevent and treat anemia.
10. Supporting healthy fetal development
Kale contains folic acid, which is essential to fetal development during the first few weeks of pregnancy. Adequate levels of folic acid can help prevent neural tube defects in the fetus, such as spina bifida. See folic-acid-in-pregnancy.
Nutrition facts
The following table contains nutritional information for a 100 g serving of kale (raw and stir-fried with olive oil):
To get the most benefits from kale, it is important to include it as one part of a healthy, well-balanced diet in addition to regular physical exercise.
How to eat
Kale can be consumed raw or cooked and added to recipes for juices, soups, stews, and quiche. It can also be sauteed in olive oil and served as a side with rice.
The recommended amount of kale to consume is 90 g (3 oz) per day to get the most benefits.
Healthy recipes
The following are some examples of easy, healthy, and delicious recipes using kale:
1. Kale orange juice
Kale orange juice is high in vitamin C and fiber, and is an excellent option to help detoxify the body and improve digestion.
Ingredients:
- 1 cup fresh-squeezed orange juice;
- 2 raw kale leaves.
Directions:
Wash the kale leaves well and tear into pieces with your hands. Place in a blender along with the orange juice. Blend until smooth, adding additional water if necessary. You can also add a small amount of honey for additional sweetness.
2. Kale vegetable soup
Kale can also be used in recipes for detox soup, which can help with weight loss, constipation, and high blood pressure.
Ingredients:
- 1 handful of kale;
- 2 tomatoes;
- 1 leek;
- 1 bell pepper;
- 3 Tbsp fresh parsley;
- 1 rib of celery;
- 1 zucchini, peeled;
- 1 onion;
- 1 chayote squash.
Directions:
Wash and cube the vegetables and place them in a pot with boiling water. Cook on low for 30 to 40 minutes or until the vegetables are very tender. Serve immediately.