Kale is a leafy vegetable packed with essential vitamins and minerals. It is a super healthy green and one of the most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds. It is a member of the cabbage family of cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels, etc. There are variants of kale like the leaves can be either green or purple and it may even have either smooth or curly shape. But the most common is called curly kale which has green and curly leaves and a hard fibrous stem.
Good source of Vitamin C:
It is an important soluble antioxidant that serves many vital functions in the body's cells. Like, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. Kale is very rich in vitamin C as compared to most of the other vegetables. Kale is known as one of the world's best sources of vitamin C.
Best Sources of Vitamin K:
Kale is rich in Vitamin K and it is absolutely critical for blood clotting and does this by activating certain proteins and giving them the ability to bind calcium.
Some of the amazing health benefits of kale are:
Good for eye health:
Kale is a good source of two phytonutrients, zeaxanthin and lutein that supports the health of eyes and vision. Consumption of these nutrients in sufficient quantities can help to lower the risk of age-related macular degeneration and cataracts.
May aid in weight loss:
Kale is very low in calories and still makes you feel full and thus, it is one of the reasons it is weight loss friendly food. Due to its low calories content and high water content, it is a low energy density that has been shown to aid weight loss in many studies.
Kale is very rich in vitamin C and selenium content and even nutrients like vitamin E and beta-carotene. And these nutrients and minerals are very important for supporting the immune system.
May help fight heart disease:
Kale is very rich in fiber and consuming fiber-rich food can lower cholesterol and change the way your body absorbs sugars, limiting weight gain. Maintaining a healthy and fit body can boost your heart’s function and even lower your blood pressure. Kale is even rich in phytochemicals a compound that helps in fighting heart disease by reducing inflammation in your body.
A 2019 review of 185 studies found that eating a diet high in fiber reduced the risk of heart disease by 15% to 30% when compared to consuming a low-fiber diet.
Good for bone health:
Kale is a good source of plant-based calcium that is needed for strong teeth and bones and has low levels of a natural compound called oxalate. Kale is good for bone health.
These are some of the health benefits of kale. To know more about a healthy diet contact a nutritionist.
Nutritionist & Diet Coach
1. Anita Sahu - Nutritionist & Diet Coach - Utopia Life Coach & DP's Cuisine Restaurant in Siliguri, West Bengal, India.