To wash kale, remove the stems and submerge in water completely. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). There are several different types of kale, each of which differs based on its unique appearance, color and taste. It works especially well paired with fruit and blended into a kale smoothie, like in this Peachy Super Kale Shake. This is due to the  presence of isothiocyanates (ITCs), which are a compound found in kale that have been shown to help detox your body at the cellular level. 15. Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? Note that the numbers in parentheses (1, 2, etc.) 1. Kale promotes bone health Kale is a top source of vitamin K, with one cup packing nearly 700% of the daily goal. Although more research is needed in humans, indoles and isothiocyanates have been shown to protect against cancer of the bladder, breast, colon, liver, lung and stomach in animal models and in vitro studies. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. Kale actually contains about 120 mg of Omega-3 fatty acid per cup, far better than most plants. It helps to keep cholesterol levels under control which is a major reason behind cardio problems. Add ¼ cup toasted walnuts, and pulse until blended. Besides being highly nutritious, kale has also been associated with a number of health benefits. However, a 2002 study found that cruciferous vegetables were not associated with increased thyroid cancer risk, and a 2018 study found that certain brassica vegetables (such as kale) demonstrated no negative effect on the thyroid function in humans. Kale is one of the most common veggies found in these superfood concoctions. Kale is also high in vitamin K, calcium and copper, all of which are necessary for bone health and skeletal formation during pregnancy. are clickable links to these studies. Here we list the top 10 health benefits of kale and provide a few simple recipes to start working it into your diet. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! The edges of the leaves are either flat or curly. It shouldn’t mean that you have to avoid kale altogether, but it’s best to check with your GP as they may recommend limiting your intake. Related: Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes). An 80g serving of kale counts as one of your 5-a-day, which is about one double handful of raw kale. Health Benefits of Cavolo Nero. So, it’s a very diabetes-friendly/weight-friendly vegetable. There are two main varieties: one that has green leaves and one that has purple. Nicola Shubrook – Registered nutritionist, not associated with increased thyroid cancer risk, no negative effect on the thyroid function in humans, Cherry tomato, kale, ricotta & pesto pasta, Roasted new potato, kale & feta salad with avocado, British Association for Nutrition and Lifestyle Medicine, Complementary & Natural Healthcare Council. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Hair Benefits of Kale Juice: Kale juice contains both Omega-3 and Omega-6 … Kale Benefits Also Include Versatility. Then, rinse under running water to remove any remaining residue. 7. Kale plants have green or purple leaves, and the central leaves do not form a head. In fact, one study out of Seoul even found that drinking 5 ounces of kale juice daily for 12 weeks increased levels of HDL (good) cholesterol by 27 percent and reduced levels of LDL (bad) cholesterol by 10 percent. A lot of people want kale in their diet because they have heart problems. Kale has been touted by the media as a superfood because it is nutrient-dense. As always though, speak to your GP if you are concerned. Kale Health Benefits Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K … Omega-3 fatty acids are involved in a number of aspects of health and are especially important for the regulation of inflammatory processes in the body. In addition to helping blood to clot, this key nutrient protects bones. In fact, kale is closely related to vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower and more. 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. Some people with thyroid issues or those on thyroid medication should also be concerned about consuming cruciferous vegetables like kale because of the potential effect they may have on the thyroid’s ability to absorb iodine, which is vital for making certain thyroid hormones. Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays, and for good reason. Vitamin D Deficiency Symptoms & Sources to Reverse It! By Nicola Shubrook – Registered nutritionist, Magazine subscription – save 44% and get a cookbook of your choice. Each of those has the ability to improve your cortisol hormones, boost your serotonin levels, and positively impact your sexual health. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. Kale is filled with fiber and sulfur, both great for supporting your body's natural detoxification process and keeping your liver healthy. According to the American Optometric Association (AOA), they also protect and maintain healthy cells, which may help prevent retinal damage and preserve vision. Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? 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. Kale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables. Research shows that antioxidants could be especially beneficial against chronic conditions such as heart disease, cancer and diabetes. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Bay Leaf Benefits for Digestion, Wounds and Diabetics, Cherimoya Fruit for Digestion, Eye Health & More, Homemade Detox Drinks: 5 Major Health Benefits, Including Weight Loss, 547 micrograms vitamin K (684 percent DV), 37.5 milligrams phosphorus (4 percent DV), Steam for a few minutes (making sure not to overcook them and denature the proteins) and use in stir-fries or vegetable dishes, Shred into thin slices and eat raw in salads or use as a garnish, Lightly sauté with coconut oil, fresh garlic cloves and some onions for a simple side dish. The glucoraphanin and the other glucosinolates in black kale are well-known precursors to isothiocyanates, much-researched health-benefiting compounds. Brain health & detox juicing guide. Antioxidants in kale are useful to reduce wear and tear due to daily activities. Additionally, talk to your doctor if you experience any food allergy symptoms or are taking blood thinners such as Warfarin. If you have any concerns about your general health, you should contact your local healthcare provider. Some nutrients are reduced when cooking kale, such as vitamin C and the B vitamins, as they are water-soluble. Despite the impressive kale nutrition facts and potential benefits of this cruciferous veggie, there are a few risks and side effects to consider as well. Kale is a good source of vitamin A, which is excellent for eye health, skin health, and provide prevention of oral cancer and lung cancer. It’s packed with vitamins, minerals and antioxidants. Kale contains chemicals that are thought to help prevent cancer. It also contains many micronutrients that are crucial to heart health, including vitamin K, potassium and omega-3 fatty acids. There are a number of options for how to eat kale, and plenty of delicious kale recipes to choose from. If you experience any adverse side effects after eating this leafy green, discontinue consumption immediately and talk to your doctor. Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. What’s more, each serving also provides a good amount of plant-based omega-3 fatty acids in the form of alpha linolenic-acid (ALA). One of the top health benefits of this cruciferous vegetable is its ability to naturally detoxify the body. Learn about the nutritional profile of this leafy green vegetable, how much counts as one of your 5-a-day, and the healthiest ways to cook it. Kale Is Great For Digestion: One of the major kale vegetable benefits is its ability to improve digestion. The kale leaves are a rich source of water and fibre and thus helps in controlling all the issues related to digestion. Here are a few of the top reasons to consider adding this leafy green to your next shopping list. These foods can support cardiovascular health and prevent cholesterol from the body. This delicious leafy green works especially well in smoothies, shakes, salads and side dishes and can be consumed raw or cooked. Be sure to select organic varieties whenever possible and wash produce thoroughly to reduce exposure to pesticides. Find out more at urbanwellness.co.uk. Kale is rich in folate. 10 Ashwagandha Benefits for the Brain, Thyroid and Muscles. Detox Your Liver: Try My 6-Step Liver Cleanse, 11 Best Sugar Substitutes (the Healthiest Natural Sweeteners), Top 10 Vitamin A Foods and Their Benefits, Apple Cider Vinegar Benefits and Uses (30! Beer 52 exclusive offer: Get a free case of craft beer worth £24. This way, you’ll get all the great benefits of kale without the flavor. One of kale's top health benefits is its ability to naturally detoxify your body as well. Although uncommon, some people may be allergic to cruciferous vegetables, including kale. One of the greatest possible contributors to overall good health is to have a good, balanced diet. As for minerals, kale contains most of the everyday minerals we need, including potassium, which supports effective heart function; calcium, for strong bones and teeth; magnesium, for good hormone health, and selenium, which supports the immune system. Keep in mind that kale is one of the most heavily pesticide-sprayed crops, so be sure to buy organic whenever possible to minimize your exposure. Stir-frying and roasting are also effective methods for cooking kale so that you retain as much of its goodness as possible. Kale is a great source of Vitamin B6, Vitamin C, and Magnesium. Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial. 30 Gluten-Free Recipes Kale Benefit #1: Nutritious. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. 10 Kale Benefits for Skin and Body : Kale might not look like the most appetizing food in existence. Consume kale, green vegetables that have 3.6 grams of fiber in 100 grams, make the stomach feel fuller … Arguably the most beneficial property of eating kale is its ability to relieve inflammation, thanks to its content of antioxidants. Health Benefits of Kale Rich in Vitamins and Minerals. Here are a few other cooking tips and easy ways to enjoy kale: You can also make kale juice, add it to soup or use it to help ramp up the nutritional profile of any meal. That is extremely important and it can provide you with a tremendous set of benefits for the longer term. Like all Brassica vegetables, black Tuscan kale or cavolo nero contains glucosinolates such as glucoraphanin. 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. We need a wide range of nutrients in order to be in best possible condition, and some foods are better at supplying certain types of nutrients than others. Kale health benefits includes promoting eye health, detoxifying the body, promoting wellbeing of the skin, helps with blood clotting, powerful anti-oxidant support, helps with reducing cholesterol and help managing diabetes. Kale has strong antioxidant health benefits which gives the body strong cancer fighting abilities. Consuming kale may help boost digestive health, among other benefits. Antioxidants are important compounds that can help fight free radical damage, reduce oxidative stress and, most notably, decrease inflammation. These powerhouse chemicals are known to break down in the digestive tract and form biologically active compounds, including indoles, thiocyanates and isothiocyanates. It’s largely water (about 88%), but also contains 3.4g protein, 1.4g carbohydrate (of which 1.3g is sugars), 1.6g fat and about 2g fibre per 100g raw kale. Not to mention, it offers a variety of skin and body benefits. If you add kale leaves in your daily juicing recipe, then you get more nutritious juice every day. Kale contains fiber and sulfur. Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea. You can eat it raw or cooked, using it in salads, soups, stews, stir-fries, snacks, and smoothies. The heart is the most vital organ in the body that play a variety of functions so that the body can still be active and working. Kale packs a powerful nutritional punch. It not only helps remove toxins, but also helps eliminate them entirely. The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. Kale is an especially good source of the anti-oxidants lutein, beta-carotene, kaempferol and quercitin, all associated with possible cancer benefits. There are about 43mg sodium in kale (per 100g) which is a fraction of the 2.4g that is recommended as the maximum by the NHS for adults a day. See our website terms and conditions for more information. When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or cooked. Related: Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health. As part of the Brassica oleracea (oleracea var) vegetable species, it is in good company and shares many of the same characteristics as its cousins. Antioxidant Health Benefits . So, steaming is a more stable way to cook this leafy green veg as it limits its contact with water. Plus, kale can be blended into a healthy smoothie with fruit, added to soup, or made into “chips” for a healthy snack. 6. While greens like kale vs spinach can still be enjoyed in moderation, it’s best to talk to your doctor before making any drastic changes to your diet. Kale pestoFeta & kale loaded sweet potatoBroccoli & kale green soupProsciutto, kale & butter bean stewChargrilled chicken & kale Caesar saladCherry tomato, kale, ricotta & pesto pastaRoasted new potato, kale & feta salad with avocadoMushroom brunch. Subscription offer: save 44% and receive a brand-new cookbook. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Kale promotes liver health. All around the world, people are learning that including more healthy greens in your diet can help curb cravings, boost immunity and support overall health. 14. What is kale good for? Detox and weight loss: One cup of kale has 36 calories and zero fat. Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light. Benefits of Kale juice are so amazing in improving heart health. Kale is a cruciferous vegetable that is closely related to other veggies, including broccoli, Brussels sprouts, cabbage and bok choy. Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream. Kale juice also helps to reduce the cholesterol in your body and hence gives cardiovascular support. NUTRITIONAL BENEFITS Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. Getting enough of these nutrients is also important during breastfeeding, as studies show that women can lose 3-5 percent of bone mass while breastfeeding due to the baby’s increased need for calcium. You can also try baking a batch of Kale Chips for a simple snack that’s great if you’re on the go. Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. 10 Proven Benefits of Kale Of all the super healthy greens, kale is the king. are clickable links to medically peer-reviewed studies. Nonetheless, it’s actually fairly tasty. That is because of the presence of isothiocyanates, which have been shown to help detox your body at the cellular level, instantly killing toxins and free radicals. One of the Health Benefits of Fiber contained in kale is to make the stomach more satisfied, thus preventing you from feeling hungry for a long time. This is because it is a valuable source of folate, which is essential for preventing birth defects and promoting healthy neural tube formation. Kale, or leaf cabbage, belongs to a group of cabbage cultivars grown for their edible leaves, although some are used as ornamentals. The leaves are usually a dark green, although you can find purple varieties as well. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Interestingly, the central leaves do not form a head, which is one reason why it is considered to be more closely related to wild cabbage than most domesticated forms of vegetables. Not only does the cooked kale nutrition profile boast a wide array of essential vitamins, minerals and antioxidants, but this superstar ingredient is featured in nearly every eating pattern, from the Mediterranean diet to Paleo to the ketogenic diet and more. Another one of the key benefits of kale is its ability to promote healthy fetal development. Like many dark leafy greens, kale can be eaten raw in a salad or it can be sautéed, roasted, blanched, braised, or steamed as a nutritious side for a healthy dinner. It’s also loaded with fiber. So many of us work hard every day and feel like we ... Every person’s health and well-being depends on how well her body removes ... Ashitaba: A Traditional Leafy Green with an Impressive Nutrition Profile, Chickweed: The Edible Weed that Supports Gut, Skin & Immune Health, Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes). According to the National Cancer Institute, the secret behind the cancer-killing ability of cruciferous veggies is that they’re rich in glucosinolates, which are a large group of sulfur-containing compounds. Yes, one of the primary health benefits of kale is that it allows you to promote a better cardiovascular health. Kale also contains alpha lipoic acid, a type of antioxidant which can lower blood sugar level and increase sensulin sensitivity that occur in diabetes patient. Other studies have found that it could also decrease blood pressure and stabilize blood sugar levels, both of which are major risk factors for heart disease. They also help stimulate the production of phase II enzymes, which are responsible for detoxifying the body by promoting the excretion of  harmful substances. Kale is a cruciferous vegetable, like cabbage, broccoli and cauliflower, and has large, edible leaves which have a slightly tougher stem running through the middle. Some of the most common types include: Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C. One cup of raw kale contains the following nutrients: In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium. Place into a food processor: 2 cups kale leaves (stems removed), ¼ cup extra virgin olive oil, and 2 cloves garlic or ¼ teaspoon garlic powder; pulse until smooth. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A. Raw kale has a slightly bitter flavor that some love, some tolerate for the health benefits, and others can’t get past. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. Kale contains good fat and fiber. Kale also belongs to a special class of food called “Superfoods.” Kale is exceptionally nutrient dense. Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth. The health benefits of kale to the heart. Note that the numbers in parentheses (1, 2, etc.) Related: Ashitaba: A Traditional Leafy Green with an Impressive Nutrition Profile. With the right smoothie recipe, you won’t ever taste the kale.But, if you just can’t get past the taste, you can add kale powder to your smoothies. Kale is versatile and easy to enjoy in a variety of different recipes. It contains B vitamins such as folate, which we need for energy, to form healthy blood cells and to reduce the risk of central neural tube defects in pregnancy. Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. Health Benefits of Kale There are numerous impressive health benefits of kale, including its ability to boost skin health, reduce hair loss , improve digestion, prevent heart disease, aid weight loss efforts, manage blood sugar , eliminate inflammation, detoxify the body, stimulate the immune system, strengthen bones and support good vision. Not only can antioxidants help protect against cell damage caused by free radicals, but they also play a central role in health and disease. 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