8 Reasons to Eat Kale
For better health and immunity, you want to add kale in your regular diet. This cruciferous vegetable is considered one of the healthiest foods on earth, with health benefits ranging from stronger eyesight to lower risks of cancer, dementia and other serious illnesses.
Not a fan of kale? Well, you should be. Here are the top reasons why:
It is simply a nutritional powerhouse.
What do you get from one serving of kale? Well, you get 9% of your daily calcium needs, 206% of vitamin A, 134% of vitamin C and 684% of vitamin K! Not only that. You also get important minerals like copper, manganese, iron, phosphorus and potassium.
It contains good fats.
Kale is kind of fatty but in a good way. It is rich in alpha-linoleic acid (ALA) – a type of omega-3 fatty acid that is good for brain and heart health. Kale is very low in calorie (a cup serving only contains 36 calories) which make it a great choice for dieters.
It’s high in antioxidants.
The sweet, earthly kale is delicious and incredibly versatile. Bursting with nutrients, kale makes a perfect addition to soups, casseroles and sautéed foods. Along with other essential vitamins and minerals, this vegetable is also a great source of carotenoids, flavonoids and antioxidants that help protect the body from certain types of cancer. It has zeaxanthin as well – the antioxidant that boosts eye health.
It is super rich in vitamin K.
According to a study published in the American Journal of Clinical Nutrition, a diet rich in antioxidant vitamin K can reduce the risk of developing or dying from cancer. This vitamin has a crucial role in different bodily processes, including antioxidant activity, normal blood clotting, and bone health. Aside from kale, vitamin K is also abundantly present in spinach, parsley, and collard greens.
It’s a great anti-inflammatory food.
One cup of kale contains 10% of the RDA of omega-3 fatty acids which help fight asthma, arthritis, autoimmune disorders and other conditions related to inflammation.
It’s also a great detox food.
Kale is high in fibre and sulphur – two essential nutrients that help in detoxifying the body and keeping the liver healthy. Fibre also keeps you feeling full for a longer period of time without having to eat too much.
It has more iron than red meat.
Iron is essential for good health, as it is involved in the formation of haemoglobin and enzymes, cell growth, proper liver function, and transport of oxygen to different parts of the body. Whilst red meat like beef is the most known source of iron, kale has more of this nutrient at a very low calorie rate.
It offers protection from different illnesses.
The folate and vitamin B6 in kale can help keep your homocysteine levels down, which in turn, lower your risk of heart disease, osteoporosis bone fractures and heart disease.
Eating and Preparing Kale
Many of the health-boosting compounds in kale become more effective when combined with other foods. For instance, olive oil, avocado or parmesan help the fat-soluble carotenoids in kale get easily absorbed by your body. Pairing your kale salad with a glass of lemon juice also makes iron more bio-available. This versatile vegetable is perfect for a wide range of dishes, from soups to stews and stir-fries. You can even make it a bread filling or a side dish for steak or chicken. You can add it in your whole-grain pasta, together with pine nuts, feta cheese, and a little olive oil. Yum!
The next time you go to the grocery, don’t forget to toss kale into your shopping cart. This nutrient powerhouse can really enrich your health. With so many health benefits and so many ways to prepare, kale has become a staple in various parts of the world.
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