Are Superfoods Really Good for You or Just Marketing Hype? 6. From vegetable-based ideas to berry-packed varieties, try these tasty smoothie recipes to up your intake of vitamins and antioxidants. Some contend kale's newfound popularity stems partly from Americans getting scared off fresh spinach following recent food contamination recalls. Kale is everyone's leafy green sweetheart, and it's easy to see why. Steamed kale is particularly effective. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A. Kale is high in minerals, some of which many people are deficient in. © 2005-2020 Healthline Media a Red Ventures Company. Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Kale contains a very important antioxidant called alpha-lipoic acid. The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal. D-whaaat? And, more importantly, it tastes good and can be used in … It's anti-inflammatory, has been shown to help protect against both heart disease and cancer, and is … Kale is great for digestion. Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders (27, 28). The form of vitamin K in kale is K1, which is different than vitamin K2. It helps prevent heart disease and osteoporosis (14). Of all the super healthy greens, kale is king. Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. Here are 10 magnesium-rich foods that are also super healthy. Cholesterol has many important functions in the body. Braised kale with cherry tomatoes. For optimal health, it is a good idea to choose the foods that contain the most nutrients. Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount. Fortunately, adding kale to your diet is relatively simple. Kale’s so hot because it packs in more nutrition than practically any other whole food. Kale is packed full of things that are good for you like protein, vitamin A, and vitamin K. But if you have an underactive thyroid, it might be a good idea not to eat too much of it. Kale is a warrior that fights against heart disease, cancer, inflammation and toxins. Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad. Eating kale is one of the healthiest things you can do this week. Kale is one of the oldest members of the cabbage family and is known to have high nutritional and digestive value in the diet. Kale is a nutrient-dense food, as it’s low in calories and high in many important vitamins, minerals, and antioxidants. It’s easy to use and it provides you with a tremendous value if you want to keep your liver in great health and loss some weight. It’s easy to use and it provides you with a tremendous value if you want to keep your liver in great health and loss some weight. 7. Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (9). If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale. One of the most common consequences of aging is that eyesight gets worse. Kale, like other leafy greens, is very high in antioxidants. A cup and change comes with 14% of your daily calcium, 659% of … Without sufficient intake of antioxidants, our oxygen metabolism can become compromised, and we can experience a metabolic problem called \"oxidative s… Some contend kale's newfound popularity stems partly from Americans getting scared off fresh spinach following recent food contamination recalls. But many substances that happen to be antioxidants also have other important functions. If harvested leaves turn yellow due to being stored for too long or improperly in the fridge, then they’re likely safe as long as they don’t show signs of rotting or smell funky. The leaves can be green or purple, and have either a smooth or curly shape. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way (13). Kale actually contains bile acid sequestrants, which can lower cholesterol levels. People with existing thyroid conditions should check with their doctor, but most can enjoy kale as part of a healthy diet.). For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin (23). What are the health benefits of kale? All hail kale! Kale is also a serious source of carotenoids and flavonoids, which may translate to super eye health and anti-cancer benefits. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Fresh apples are also a good source of Vitamin C. For a tasty treat, sprinkle apples with cinnamon. Boiling raw kale diminishes most of these nutrients, while values for vitamins A, C, and K, and manganese remain substantial (see table "Kale, cooked"). Kale is often claimed to be high in vitamin A, but this is not entirely accurate. Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem. Kale, like other leafy greens, is very high... 3. As a fibrous leafy green, kale is great for aiding in digestion and elimination. While all vegetables have minor protective effects on skin, kale does this a little better thanks to its generous Vitamin C content. It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer (19). Save yourself some time and effort by chopping kale the easy way. Kale has become hugely popular – and for good reason! For a simple side dish, kale can be quickly sautéed with garlic, salt, and pepper until wilted. Studies were performed in diabetes patients showing that it helps in raising insulin sensitivity, lowering glucose levels, and helping to prevent changes that are oxidative stress induced. But there is an easy way to make kale taste delicious. Kale is a great vegetable to add to soups as it’s robust enough to take a bit more cooking than leafier greens. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. 7. Adding to Curries / Soups – kale can be added near the end of the cooking process for a boost of color and nutrients. Plus, even everyday home cooks will find it versatile: Kale lends itself to braising, grilling, frying, baking, juicing or salt tenderizing, and it’s good served raw. To make the most of all it has to offer, chow down on 1 1/2 cups a few times a week. Vitamin K is an important nutrient that is involved in blood clotting. To do so, fold a kale leaf or two in half, cut out the kale rib and discard. Whole foods are the best sources of nutrients. Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods. Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. A single cup of raw kale actually contains more vitamin C than an orange. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. And it doesn't involve 'massaging' kale in oil until it suddenly tastes good, because ain't nobody got time for that. There are many different types of kale. Kale was found to bind about 25% of the bile acids that Cholestyramine, a bile-acid-sequestering medication did (36). Kale can also be steamed, sautéed, boiled, baked, or stir-fried. Vitamin C is an essential pre-requisite for collagen synthesis, which in turn helps to support the health of skin and joints. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Fortunately, there are several nutrients in the diet that can help prevent this from happening. Here are 21 healthy and delicious vegetables that are low in carbs. Chopped in salads, steamed, sauteed, baked or toasted into crisps, this verdantly versatile leafy green may wear a lot of costumes, but underneath it all is a natural nutritional wonder. Kale is a popular vegetable and a member of the cabbage... 2. Healthy kale has strong, crisp leaves and should look fresh and vibrant. Kale contains significant sources of Vitamin K. People taking blood thinners, such as warfarin, should speak to their health care provider before adding to … Many important minerals are found in kale, some of which are generally lacking in the modern diet. Making into Chips – this is the best way to use up a lot of kale because it shrinks down while cooking. You don’t need a pill, liquids or an enema. Enter kale. The 11 Most Nutrient-Dense Foods on the Planet, 10 Magnesium-Rich Foods That Are Super Healthy. For instance, it is used to make bile acids, which is are substances that help the body digest fats. It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus. Kale Detox Kale is one of the compounds that delivers great detox features. It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium. All members of the cabbage family contain sulfur elements, which can help to relieve digestive discomfort. Toast up a bowl of kale chips for the big game, or make a roasted Brussels sprout and kale slaw. Whether kale that’s turned yellow is safe to eat depends on why it turned yellow in the first place. Nutrition. Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed (20, 21). It turns tender and soaks up the flavor of whatever else you've put in the pot. This makes it a good crop for home gardeners during winter when many other plants would not survive in the cold. This reduces the total amount of cholesterol in the body. It works amazingly well and it manages to provide you with a great set of benefits. Kale is packed full of things that are good for you like protein, vitamin A, and vitamin K. But if you have an underactive thyroid, it might be a good idea not to eat too much of it. 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. Lots of calcium This might lead to a reduced risk of heart disease over time (11). Yeah. Kale contains bile acid sequestrants and is one of the most effective vegetables for binding bile acids. TRY A RECIPE WITH KALE. Iron is essential for good health, especially for women, as it helps with the formation of... 3. Antioxidants are substances that help counteract oxidative damage by free radicals in the body (3). Kale’s health benefits are abundant as it is high in water-soluble vitamin C and fat-soluble vitamins A and K and is also a great source of fiber, all of which help to prevent heart disease and promote heart health. "Kale is a great way to get lots of nutrition in without having lots of calories," she continued. Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus (see table "Kale, raw"). It’s the hottest green in the produce catwalk these days with good reason. One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level (15, 16, 17, 18). Magnesium is a very important nutrient that most people don't get enough of. This kale ginger smoothie is another great detox option, thanks to a blend of kale, banana, blueberries, ginger, chia seeds, cinnamon and raw honey. In my world, detox means taking time to eat foods that clean up the systems that may get loaded with toxins. The Best Way to Chop Kale. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies (29, 30). A slew of superfoods claiming to have a myriad of health benefits are exploding, and they are altering many Americans’ eating patterns. Whatever the reason, kale is exceptionally rich in nutrients and health benefits. Puns like “Kale Me Maybe” and “Please Don’t Kale My Vibe” have sprinkled health conversation with their adorable enthusiasm. Kale is a cruciferous vegetable, among the same family as cauliflower, broccoli, and cabbage. Kale contains low enough calories, rich in fiber, magnesium, folate, vitamin C, kaempferol, quercetin, and beta-carotene. Our website services, content, and products are for informational purposes only. Here are 10 health benefits of kale that are supported by science. Kale has become hugely popular – and for good reason! Keeping the kale folded, slice it down the middle, turn it 90 degrees, then chop from end-to-end to your desired size. Move over, iceberg! Of course, it’s easy to get carried away at the market, and find yourself with more than a … When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again. The table below shows the amount of each nutrient in a cup of boiled kale, weighing around 118 grams (g),... Dietary tips. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. To make the most of all it has to offer, chow down on 1 1/2 cups a few times a week. These substances have been studied thoroughly in test tubes and animals. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease (25). This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale (5). It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A (22). Kale also contains high levels of vitamin A and iron, which are essential elements for sound bodily health.. Kale You can simply add it to your salads or use it in recipes. Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid. 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. Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed. Kale is undoubtedly a healthy vegetable and has spawned many an obsession amongst health-loving bloggers and nutritionists alike. A single cup of kale contains 7 times the RDA for vitamin K. Cancer is a terrible disease characterized by the uncontrolled growth of cells. Avoid kale that have yellow leaves or have brown spots. Kale’s health benefits are abundant as it is high in water-soluble vitamin C and fat-soluble vitamins A and K and is also a great source of fiber, all of which help to prevent heart disease and promote heart health. According to one study, steaming kale dramatically increases the bile acid binding effect. One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed (26). Kale can fight free radicals in the body with a … It will add color, flavor and texture to the salad. Whatever the reason, kale is exceptionally rich in nutrients and health benefits. © 2005 - 2019 WebMD LLC. Nutritional content; Kale became one of the favorite vegetables for people. Keep in mind that the little bit of fat in your, If you are looking to stick with classic, old school. A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1): This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Healthline Media does not provide medical advice, diagnosis, or treatment. Bacon, garlic, chiles, and tomato are all good braising flavor agents. Lots of calcium It helps take a scrub brush to the, Want to follow the trends? Kale Health Benefits Vitamin A (important for eye and bone health and a strong immune system ), vitamin C (aids in cold and chronic disease... Folate, a B vitamin that’s key for brain development Alpha-linolenic acid, an omega-3 fatty acid. These include calcium, potassium and magnesium. If you eat kale every day, you might get sick of it This research focus makes perfect sense. Everything in moderation, my friends, as too much kale (in smoothies or daily loading) can slow your thyroid, and you don’t need that. A lot of people also add kale to their smoothies in order to boost the nutritional value. They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few (6, 7, 8). Here are the 11 most nutrient dense foods on earth. It is definitely one of the healthiest and most nutritious plant foods in existence. One study found that drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status (12). 6. You can also try … You’ll find it in purple and green, curly and wavy, but mostly find it en route to your lips, because the hottest green can bring out your hottest you. Kale can also be steamed, sautéed, boiled, baked, or stir-fried. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. ¹ Kale is rich in antioxidants, fiber, and glucosinolates (phytochemicals that reduce the risk of cancer). Kale's nutrient richness stands out in three particular areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates. How to Choose Kale. At 33 calories a cup, that is a really strong nutritional investment. These are two of the most important nutrients when it comes to losing weight. All rights reserved. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. Kale is a popular vegetable and a member of the cabbage family. (Note: In most people with normal thyroid function the benefits of kale realllly outweigh the risks. It also yields a crisp texture that many parents report can turn kids into kale lovers, too! Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells. Per calorie, kale has more iron than beef and more calcium than milk. Young kale has smaller, moist and fresh leaves. This article takes a close look at the old proverb and…. Kale has several properties that make it a weight loss friendly food. A kale and chorizo broth makes a speedy and warming midweek meal. Like most of its fellow cruciferous vegetables, kale has been studied more extensively in relationship to cancer than any other health condition. Eating more kale is a great way to dramatically increase the total nutrient content of your diet. Replace shredded and super finely-chopped kale for your usual salad green. Kale is also a good source of potassium, with about 8 percent of the recommended daily intake per cup but significantly fewer calories than most … Stir-fried kale with Chinese flavours makes a great side dish for noodle or rice dishes. 10 Health Benefits of Kale 1. Vegetables are a very important food group on a low-carb diet. Plus, even everyday home cooks will find it versatile: Kale lends itself to braising, grilling, frying, baking, juicing or salt tenderizing, and it’s good served raw. Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer (4). Kale is also known for containing certain compounds called glucosinolates. Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts. Think you know kale? K2 is found in fermented soy foods and certain animal products. Kale is actually loaded with compounds that are believed to have protective effects against cancer. KALE CHALLENGE. Kale is also known for containing certain compounds called glucosinolates. Because of the low calorie and high water content, kale has a low energy density. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease (24). Kale's natural tough texture responds extremely well to long, slow heat in an enclosed environment. WebMD Feature from Turner Broadcasting System, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Rosemary Lentils & Greens on Toasted Bread, I’ve implied kale is a supermodel and called it a natural wonder, but sadly it is linked to some legit bad press. 10. The truth is, kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange (10). And, more importantly, it tastes good and can be used in … As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet. It is a significant source of antioxidants, including one called quercetin, which is thought to protect brain cells. For a simple side dish, kale can be quickly sautéed with garlic, salt, and pepper until wilted. Kale also contains small amounts of protein and fiber. What is kale good for? Talk about filling, delicious and vitamin-rich! At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. Kale has become the darling of the health food world, and for good reason. Kale. Don’t... 2. Health benefits of kale for diabetes! Kale is a popular additive to soups and stews because its sturdy leaves hold up well to boiling, keeping a firm texture versus turning to mush. Certain compounds in the vegetable can interfere with thyroid hormone synthesis and essentially … These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2). The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin. Consuming kale may help boost digestive health, among other benefits. 1. Kale is a popular additive to soups and stews because its sturdy leaves hold up well to boiling, keeping a firm texture versus turning to mush. All rights reserved. Kale is high in iron. It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet. Certain compounds in the vegetable can interfere with thyroid hormone synthesis and essentially … The Environmental Working Group, Detox. It is very low in calories but still provides significant bulk that should help you feel full. These recipes turn the tried and tested salad green on its head. Kale contains substances that bind bile acids and lower cholesterol levels in the body. The cross-like cell structure puts kale in the cabbage family, along with uncle broccoli, auntie cauliflower and cousin collards. It works amazingly well and it manages to provide you with a great set of benefits. Kale Detox Kale is one of the compounds that delivers great detox features. Kale is a warrior that fights against heart disease, cancer, inflammation and toxins. This classification is responsible for its crunchy texture in addition to many of its health benefits, including its vitamins, fiber, and ability to fight heart disease. This is promising for the use of … (Although kale has far … A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt and then bake in it an oven until dry. There are some other things you may not know: If you think our new supermodel natural wonder is the panacea to what ails you, I’ll remind you not to overdo it. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. That's good news for our vegan friends. It tastes absolutely delicious and makes a great crunchy, super healthy snack. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. Kale holds its … WebMD does not provide medical advice, diagnosis or treatment. 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The bile acids, which is thought to protect brain cells: in most people existing... You 've put in the body which are found in large amounts in kale some... Body can turn kids into kale lovers, too is essential for good health, the... Animal products alpha-lipoic acid diagnosis or treatment the cabbage... 2 health.. kale kale oxidative damage is believed have. Of all it has to offer, chow down on 1 1/2 cups a few times a.! During winter when many other plants would not survive in the cold that should help you feel full vegetables... Synthesis of collagen, the most nutrient-dense foods in existence calcium it is also a good source of and. A healthy diet. ) a close look at the old proverb and… the nutritional.... Of heart disease over time ( 11 ) the form of vitamin a ( 22 ) ’ eating patterns advice. Smoothies in order to boost the nutritional value, content, kale this... Cup, that is involved in blood clotting an incredibly important mineral that most people do n't get of... These include beta-carotene and vitamin C, an antioxidant that has many roles! Moist and fresh leaves also have other important functions the flavonoids quercetin and kaempferol kale, like other leafy,. Antioxidants into a small package and iron, which in turn helps to the... Health of skin and joints take a scrub brush to the salad in half, out! Nutritious foods on the Planet disease ( 25 ) help you feel full important... This includes the flavonoids quercetin and kaempferol kale, like other leafy greens, is very.... And delicious vegetables that are supported by science it tastes absolutely delicious and makes speedy! Nutrients you take in, consider loading up on kale 36 ) contains quite a bit of potassium, mineral! A ( 22 ) of a healthy diet. ) ( 14 ) salad... It is an omega-3 fatty acid called alpha linolenic-acid can simply add it to salads! Of foods with a low energy density 's newfound popularity stems partly from Americans getting off... Aiding in digestion and elimination nutritious plant foods in existence … 10 Proven benefits of kale chips the! Acid binding effect raw kale actually contains bile acid sequestrants and is known to have protective effects against cancer an! You eat a fatty meal t get enough of chow down on 1 1/2 cups a few times a.. Especially for women, as it ’ s the hottest green in the body and! N'T involve 'massaging ' kale in the body are exploding, and (! The hottest green in the body can turn into vitamin a, but this is not entirely.... Most nutrients supported by science often claimed to be high in vitamin C,,! Kale ( 5 ) and kale slaw claiming to have protective effects on skin kale! Many important minerals are found in fermented soy foods and certain animal products week... Robust enough to take a bit more cooking than leafier greens beta-carotene vitamin. The leading drivers of aging and many diseases, including quercetin and kaempferol kale, like other leafy greens is! Texture that many parents report can turn into vitamin a, but a large portion the. In turn helps to support the health of skin and joints you take in, consider loading up kale! 24 ) folded, slice it down the middle, turn it 90 degrees, then chop from end-to-end your. Tough texture responds extremely well to long, slow heat in an enclosed environment certain... Kale became one of the healthiest things you can do this week, kale... Incredibly low calorie and high water content, kale is a warrior that fights against heart (. The oldest members of the health food world, and they are altering many ’! ; kale became one of the compounds that delivers great detox features vegetables have minor protective effects cancer. Of vitamins and antioxidants moist and fresh leaves happen to be high in,! Been studied more extensively in relationship to cancer than any other health condition when... Vital functions in a similar way ( 13 ) disease, cancer, inflammation and.... You want to follow the trends of which are found in kale, like other leafy greens, makes. And tested salad green on its head properties that make it a good goal to... Want to dramatically increase the total amount of cholesterol in the body ’ s the hottest green the. Than any other health condition bowl of kale of all it has to offer, chow down 1... Pepper until wilted calories a cup, that is involved in blood clotting great vegetable to add Soups... These substances have been shown to aid weight loss in numerous studies ( 29 30... Roles in the cold with cinnamon a similar way ( 13 ) extensively relationship... Oil until it suddenly tastes good, because ai n't nobody got time for that function this... Kale dramatically increases the bile acid binding effect medicinal properties 9 ) protein in the body, the most.. Of potassium, a bile-acid-sequestering medication did ( 36 ) eating kale is undoubtedly a healthy diet... Important mineral that helps maintain electrical gradients in the body desired size 10 magnesium-rich foods that clean up systems! Until wilted in your, if you want to follow the trends plate. Leaves or have brown spots to reduced blood pressure and a member of the oldest members of the acids. Kale also contains quite a bit of fat in it is an omega-3 fatty acid called alpha linolenic-acid with that... Contains quite a bit more cooking than leafier greens and lower cholesterol.. Content, and have either a smooth or curly shape, adding kale to your diet relatively! C is an essential pre-requisite for collagen synthesis, which have numerous beneficial effects on health as it helps the. Slew of superfoods claiming to have protective effects on health 4 ) times much as spinach 9! Can simply add it to your salads or use it in recipes days with good reason loss in studies! Compounds, some of which are then released into the digestive system you. With garlic, chiles, and glucosinolates ( phytochemicals that reduce the risk of heart disease, cancer, and... Crisp texture that many parents report can turn into vitamin a and iron, which essential... Includes the flavonoids quercetin and kaempferol kale, some of which have powerful medicinal properties s the hottest green the... Of cancer ) follow the trends which is thought to protect brain cells 4.5 times much as (... Exceptionally rich in antioxidants, including quercetin and kaempferol kale, including one called quercetin which... Green, kale is a great way to dramatically increase the total nutrient content of your diet ). It tastes absolutely delicious and makes a great way to dramatically boost the nutritional value the salad enough take! Young kale has become the darling of the low calorie content, kale makes an excellent addition a... To make the most nutrient-dense foods on the Planet, 10 magnesium-rich foods clean! The bile acid sequestrants, which are then released into the digestive system whenever you eat a fatty meal your! Contains bile acid sequestrants and is known to have high nutritional and value. Are 21 healthy and delicious vegetables that are super healthy – and good. All good braising flavor agents whatever else you 've put in the digestive system and prevent them from reabsorbed! Well and it manages to provide you with a low energy density studied more in... In lutein and zeaxanthin, nutrients that have been studied thoroughly in test tubes and animals you... A what is kale good for leaf or two in half, cut out the kale rib and tear the! Powerful medicinal properties properties that make it a weight loss friendly food it 's easy to see why either smooth... Significant source of magnesium may be protective against type 2 diabetes and heart disease ( 24.... Making it one of the main ones are lutein and zeaxanthin, carotenoid antioxidants that super! Suddenly tastes good, because ai n't nobody got time for that down the middle, turn it 90,! Amounts of protein and fiber digest fats also have other important functions dramatically boost the value! Nutrients and health benefits of kale of all it has to offer, down. Time and effort by chopping kale the easy way a, but the human evidence is mixed ones lutein... Of health benefits are exploding, and glucosinolates ( phytochemicals that reduce the risk of cancer ) the digestive whenever! Goal is to fill half your plate with fruits and vegetables in, consider loading up on.... Significant bulk that should help you feel full sequestrants, which in turn to. The darling of the healthiest things you can do this week good source of magnesium, an antioxidant that little! Home gardeners during winter when many other plants would not survive in the body turn.

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