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The Health Benefits of Kale

By Daryl H. Bryant (530 words)
Posted in Pay it Forward on April 17, 2013

There are (1) comments permalink

The Health Benefits of Kale

Though many have considered spinach a super green vegetable for a long period of time, recent studies conducted on kale show that the leafy, dark green vegetable offers comparable health benefits for MS patients. Kale has been a popular food in the health and fitness world as it provides a satisfying crunch and appealing flavor. The vegetable comes in a number of varieties that include curly, dinosaur or ornamental. Extremely versatile, eat the greens raw or cooked. Kale comes from the Brassica category of vegetables that also accompanies:

  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Collard greens

Every cup of the delicious green provides only 36 fat-free calories and additionally offers the following vitamins:

  • Vitamin A 10,320 IU 206 percent
  • Vitamin B6 0.2 milligrams 9 percent
  • Vitamin B9-folic acid 19 micrograms 5 percent
  • Vitamin C 80 milligrams 134 percent
  • Vitamin K 547 micrograms 684 percent

Minerals

  • Calcium 90 milligrams 9 percent
  • Iron 1 milligram 6 percent
  • Magnesium 22 milligrams 6 percent
  • Potassium 299 milligrams 9 percent
  • Copper 0.2 milligrams 10 percent
  • Manganese 0.5 milligrams 26 percent
  • Zinc 0.3 milligrams 2 percent

Fatty Acids, Protein and Fiber

  • Omega-3 fatty acids 121 milligrams
  • Omega-6 fatty acids 92 milligrams
  • Protein 2 grams 4 percent
  • Fiber 1 gram 5 percent

Anti-inflammatory Properties

Besides the myriad of nutrients found in the vegetable, dieticians recommend that MS patients consume kale because the Vitamin K and approximately 45 flavonoids found in the greens possess anti-inflammatory properties.

Fights Cancer

The healthy vegetable additionally contains antioxidants comprised of glucosinolates that the body transforms into cancer preventing compounds. These compounds can then interfere with malignant cell growth. The carotenoids and flavonoids found in kale help prevent a number of cancers that include malignancies affecting the bladder, breast and colon along with the prostate.

Heart Health

Kale benefits the cardiovascular system by regulating cholesterol levels. The high fiber content binds with bile acids in the gastrointestinal tract and eliminates the compounds from the body. This action requires the release of stored cholesterol from the liver, which converts into bile acids that the body requires for digesting fats.

Bones and Connective Tissue

Having fewer calories and fat compared to dairy products, kale provides calcium and other minerals that help maintain bone and joint health. The nutrient dense food also helps keep cartilage and joints flexible.

Availability

While numerous vegetables grace produce sections during the summer months, options often wane during the rest of the year. Kale actually prefers growing in cooler temperatures, which means availability increases compared to other greens. Fresh kale has leaf colors ranging from dark green to red or purple. Small leaves ensure a tender vegetable and a milder flavor. Easily store the greens in the refrigerator for as long as five days in a zip-top plastic bag.

Preparation Methods

Combine kale with other greens when making a salad or include chopped kale in smoothies. Chop the greens and top a pizza or add them to any stew, soup or cooked dish for an instant nutritional boost. Steam the vegetable for around five minutes and use the greens for a healthy substitute to collard greens or spinach as a side dish. If desiring a quick and crunchy snack, try kale chips. Simply tear the leaves into bite sized pieces, spray with olive oil, add a dash of salt, and bake until crisp.

Comments (1)

Sumit Kumar posted on: March 13, 2020

Thanks for sharing the useful information. Kale is undoubtedly one of the most nutrient-dense and healthiest foods on the planet. This green-leafy vegetable doesn’t only offer amazing health benefits, but it is also well-known for its medicinal nature. Here are the 10 incredible health benefits of kale salad. https://www.healthnwellness.in/nutrition/10-incredible-health-benefits-of-kale-salad/

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