Kale is a fascinating leafy vegetable that offers numerous health benefits. There are several varieties of kale, including curly kale with broad, ruffled leaves, and dinosaur kale with narrower, wrinkly leaves. A few other types, such as Redbor and Russian kale, have red or purple leaves, but they are uncommon. This article explores seven science-backed kale vegetable benefits to health.
What are the different benefits of kale?
Kale is among the most nutritious leafy greens and is rich in essential micronutrients and antioxidants. The various health benefits of kale can be summed up thus:
- Powerful source of antioxidants
- Vitamin C powerhouse
- Effectively manages cholesterol levels
- Contributes to strong bones
- Rich in anti-cancer compounds
- Helps in weight-management
- Lowers blood pressure levels
Source of antioxidant
Antioxidants in foods help our bodies to fight against pathogens that can make us ill or age faster. Kale has plenty of antioxidants. The flavonoids in kale can reduce swelling, keep our hearts healthy, and shield us from long-term illnesses. These properties have shown great promise in studies with test tubes and animals. Kale features antioxidants such as quercetin and kaempferol, which offer different health benefits, including anti-inflammatory properties.
Vitamin C powerhouse
Kale contains much more vitamin C than many other veggies. Vitamin C helps our immune system fight off sickness. It also helps our body produce collagen, keeps our skin healthy, and helps our body absorb iron. Along with other vegetables and fruits rich in vitamin C, adding kale to our diet provides a significant supply of vitamin C, which will do wonders for our well-being. The high vitamin C content in kale also means this leafy vegetable is very good for the eyes. Kale contains two powerful carotenoid antioxidants—lutein and zeaxanthin—in large amounts.
Effectively manages cholesterol levels
Cholesterol helps our body function properly as it helps build cell membranes and digest fats by transforming them into bile acids. Kale contains substances that help lower overall cholesterol levels by binding the bile acids and preventing them from being reabsorbed. Also, steamed kale is particularly effective in binding the bile acids, thus helping reduce cholesterol levels significantly. It is the liver that produces bile acids from cholesterol. Once they have served their purpose, the bile acids revert to cholesterol and get absorbed in the body. Kale prevents this process by binding the bile acids in the digestive system.
Strong bones
Calcium is needed to maintain the well-being of our muscles, bones, and teeth. Vitamin K is also critical for bone health. Just eating one cup of raw kale gives us almost 70% of the vitamin K we need every day. Further, kale has approx. 250 mg of calcium per 100 g, comparatively higher than 110 mg per 100 g of whole milk. Kale is a truly versatile ingredient that can add a hint of colour and flavour, too, besides providing loads of calcium and other beneficial minerals.
Anti-cancer compounds
Kale contains compounds that may help protect from cancer. Sulforaphane in kale has been shown to stop cancer development at a tiny level. Kale also has indole-3-carbinol, which is believed to help prevent cancer. Studies suggest kale and similar veggies may reduce the risk of different cancers. Kale contains substances that seem to fight cancer in tests, but whether they can do the same in humans isn't clear yet. Studies are ongoing and may soon yield positive results.
Helps in weight management
Kale may help with weight management for several reasons. First, one cup of kale has about just 7 calories. And, though it is very low in calories, it fills you up. It is not very energy-dense as it has lots of water, and eating such foods has been linked to weight loss in studies. Also, kale contains some fibre, which is important for weight loss. There aren't studies exclusively on kale and weight loss, but it appears to be a good addition to a weight loss diet. To sum up, kale makes a great choice for weight loss diets.
- Lowers blood pressure
Some foods can help lower blood pressure naturally. Kale is one such vegetable. It may help in reducing high blood pressure as it contains magnesium, calcium, potassium, vitamins, and fibre. A study in Japan has shown that kale consumption in powder form can reduce systolic blood pressure (SBP) but not diastolic blood pressure (DBP). Researchers in Australia are also conducting similar studies on kale and its blood pressure-reducing properties.