10 Health Benefits of Kale
- Kale Is Among The Most Nutrient-Dense Foods on The Planet.
- Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol.
- It Is an Excellent Source of Vitamin C.
- Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease.
- Kale Is One of The World's Best Sources of Vitamin K.
What are the health benefits of eating Kale?
Top 5 Benefits of Eating Kale
- Contains detoxifying properties. One of the top benefits of eating kale is that it helps to flush the toxins out of your body. ...
- Fights inflammation. Looking for more health benefits of eating kale? ...
- Supports healthy cholesterol levels. ...
- Reduces bone fracture risk. ...
- Supports eye health and vision. ...
What are the side effects of eating too much Kale?
What Are the Side Effects of Eating Too Much Kale Per Day?
- Health Complications. Digestive issues: Kale can cause bloating in people who have difficulty digesting FODMAPs 2 which are carbs found in some food.
- People on Certain Medications. People who use beta-blockers: Beta-blockers can increase potassium and are typically prescribed to people for heart disease and high blood pressure.
- Kale Allergy. ...
What are the nutritional facts of Kale?
- Calories 47 2% DV
- Protein 3.8 g 8% DV
- Fat 1.6 g 2% DV
- Carbs 6.9 g 2% DV
Are you eating too much Kale?
Kale is best in moderation, as too much kale can lead to health complications like: Digestive issues: Kale can cause bloating in people who have difficulty digesting FODMAPs 2 which are carbs found in some food. In addition, cruciferous vegetables can cause gastrointestinal distress if you have a C. diff infection 3.
What is the main vitamin in kale?
Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
What is the health benefits of kale?
Kale Health BenefitsVitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (good for blood clotting and bone building)Folate, a B vitamin that's key for brain development.Alpha-linolenic acid, an omega-3 fatty acid.More items...•
Is it better to eat kale raw or cooked?
To benefit most from all that kale has to offer, it's best consumed raw since cooking can reduce its nutrient profile ( 4 ). Kale is rich in minerals, antioxidants and vitamins, particularly vitamins A, C and K. To reap the most benefits, it's best eaten raw, as cooking reduces the nutritional profile of the vegetable.
Which is better spinach or kale?
The Bottom Line. Kale and spinach are highly nutritious and and associated with several benefits. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease.
Is it OK to eat kale everyday?
Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.
Does kale help hair growth?
Does kale help hair growth? While there aren't a lot of clinical studies proving such, Koestline, says that “based on the biochemical composition of kale—namely it's high in quercetin, vitamin C, folates, and other minerals—it can be deduced that kale extract can potentially help promote hair growth.”
What is the healthiest way to eat kale?
0:548:003 Healthy *NEW* Ways To Eat Kale | Health Foods Remixed - YouTubeYouTubeStart of suggested clipEnd of suggested clipI really find if you're eating raw kale the secret is to make sure it's very finely chopped. So it'sMoreI really find if you're eating raw kale the secret is to make sure it's very finely chopped. So it's much easier to chew. Another. Great way to make your kale more palatable is to massage it in a
Does kale have side effects?
Kale is in the cruciferous vegetable family. Some can develop an allergy to cruciferous vegetables. Kale can also cause bloating in people who have difficulty digesting FODMAPs. You may also experience gastrointestinal distress from cruciferous vegetables if you have a C.
What happens when you eat too much kale?
However, consuming too much can potentially have a negative impact on your health. For instance, consuming an excessive amount of kale can take a toll on your gastrointestinal system, causing gas, bloating, constipation, and diarrhea.
What is the healthiest green vegetable?
Spinach1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
What's healthier kale or broccoli?
Broccoli is a good source of B vitamins and potassium. It also contains similar vitamins and minerals to kale such as vitamins A, K and iron. Compared to kale, broccoli is slightly higher in fiber and carbs.
Is kale good for skin?
Kale is rich in vitamins C, E, and K. Together, these vitamins help your skin look younger and healthier. Vitamin C is an antioxidant that's great for brightening your skin's appearance; it can aid in brightening complexion (goodbye, dark spots !) and gets rid of fine lines and free radicals.
Is kale good for your liver?
Leafy greens like spinach, kale, and collards are loaded with antioxidants. They're also packed with fiber, and other things your liver needs.
Does kale have side effects?
Kale is in the cruciferous vegetable family. Some can develop an allergy to cruciferous vegetables. Kale can also cause bloating in people who have difficulty digesting FODMAPs. You may also experience gastrointestinal distress from cruciferous vegetables if you have a C.
Is kale good for high blood pressure?
Some foods can help lower blood pressure naturally, and kale is one of them. Because it contains high levels of magnesium, calcium, and potassium, along with other vitamins and fiber all working together, kale can help lower blood pressure.
What is the best way to eat kale?
Top 10 Ways to Enjoy KaleWith Your Favorite Noodles – soba, fettuccine or rice noodles. Add chopped kale when pasta is about 5 minutes from being done. ... Quickie Kale Salad. ... Sweet and Irresistable. ... One-Pot Meal. ... Steamed and Tangy. ... Stir-Fry. ... A Tasty Substitute. ... Veggie Saute.More items...
Vitamin A
The "Vitamin A" is the blanket term for retinoids, biologically active compounds that occur naturally in both plant and animal tissues. In 100 grams of Kale, you can find 9,990 IU of Vitamin A. It provides the 333% of the daily recommended value for the average adult.
Vitamin B-6
Vitamin B6, also called pyridoxine, is a water-soluble nutrient that is part of the B vitamin family. This vitamin helps in the production of neurotransmitters, the chemicals that allow brain and nerve cells to communicate with one another.
Vitamin C
Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and bad cholesterol and triglycerides. In 100 grams of Kale, you can find 120.0 milligrams of Vitamin C. It provides the 200% of the daily recommended value for the average adult.
Vitamin E
Vitamin E deficiency is rare, Symptoms include greasy stools, chronic diarrhea and an inability to secrete bile. Vitamin E have a positive effect on immune health, protect against the oxidative damage and have preventive effects against cancer.
Vitamin K
Vitamin K is an essential nutrient necessary for responding to injuries, and may also be helpful for bone health, reduce bones loss, and decrease risk of bone fractures. It also help to prevent calcification of arteries and other soft tissue. In 100 grams of Kale, you can find 704.8 micrograms of Vitamin K.
Vitamin B-1
Vitamin B-1 acts as a cofactor for the metabolism of carbohydrates, helping turn starch and sugar into the energy our bodies need, and plays an important role in nerve transmission. 0.11 milligrams of Vitamin B1 can be found on every 100 grams of Kale, the 7% of the total daily recommended Vitamin B1 intake.
Vitamin B-2
Riboflavin (Vitamin B-2) is involved in vital metabolic processes in the body, and is necessary for energy production and normal cell function and growth. 0.13 milligrams of Vitamin B2 can be found on every 100 grams of Kale, the 8% of the total daily recommended Vitamin B2 intake.
Diabetes
The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants. There is evidence that some of these may offer protection against diabetes.
Cancer
Chlorophyll: Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines. These chemicals occur when people grill animal-derived foods at a high temperature. Experts have linked them with cancer.
Digestion
Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.
Skin and hair
Kale is a good source of beta-carotene, the carotenoid that the body converts into vitamin A as it needs it.
Eye health
Kale contains lutein and zeaxanthin, an antioxidant combination that may help reduce the risk of age-related macular degeneration.
Serving suggestions
People can eat kale raw, or steam, braise, boil, or sautée it, or add it to soups and casseroles.
Kale and Health
Cruciferous vegetables contain a plant chemical called glucosinolates, sulfur-containing compounds that are broken down into isothiocyanates and indole-3-carbinol after chewing, chopping, or cooking.
Prepare
Available throughout much of the year, Kale is even tolerant to frost and cold weather. Low temperatures can actually cause kale and other cruciferous vegetables to convert starch molecules into sugar, resulting in a sweeter, less bitter flavor.
Make
Kale has hearty leaves that withstand all types of cooking: boiling, braising, steaming, microwaving, and stir-frying. Kale can also be served raw but the texture may be difficult to chew.
Did You Know?
Prior to its dramatic rise to popularity in edible form, kale leaves were most commonly used in restaurants as decorative garnishes.
Terms of Use
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Overview
Kale is a dark, leafy vegetable that is commonly eaten as a food source. Kale can also be eaten as a medicine.
Uses & Effectiveness
Bladder cancer: There is some evidence that people who eat large amounts of kale and related vegetables have a lower risk of developing bladder cancer.
Side Effects
Kale is LIKELY SAFE when consumed in food amounts. It isn't known if kale is safe or what the possible side effects might be when taken in medicinal amounts.
Special Precautions & Warnings
Pregnancy and breast-feeding: There isn't enough information about the safety of eating kale in medicinal amounts during pregnancy or breast-feeding. Stay on the safe side and stick to usual food amounts.
Dosing
The appropriate dose of kale depends on several factors such as the user's age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for kale. Keep in mind that natural products are not always necessarily safe and dosages can be important.
Report Problems to the Food and Drug Administration
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit the FDA MedWatch website or call 1-800-FDA-1088.
