The health benefits of kale— is it really all that great for you? Learn about the health benefits of kale and why people say that kale is a superfood. Try this Turkey Rice and Kale Chowder – Instant Pot Recipe it’s not only crazy simple to make, but the whole family loves this healthy recipe!
10 Health Benefits of Kale
Is Kale Really a Superfood?
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Unless you have been living under a rock, you know how popular kale has become. This is due to numerous studies that have shown the many health benefits of kale, along with other green, leafy vegetables. Consider these benefits when adding recipes featuring kale to your diet.
- Lower Risk of Cancer
An excellent benefit to eating more kale is that it has the potential to lower your risk for cancer. There are a minimum of five forms of cancer that experts say the nutrients in kales can help prevent, including prostate cancer, colon cancer, breast cancer, bladder cancer, and ovary cancer.
Nutrients like glucosinolates and isothiocyanates are some of the ones leading to this benefit.
- Kale is Very Nutrient-Dense
Kale isn’t such a healthy food, it is a superfood!
It is among the list of fruits, vegetables, grains, and lean proteins that contain an exorbitant amount of vitamins and minerals. Kale is especially nutrient-dense, with vitamins like A, C, B6 and K. It also has plenty of manganese, calcium, copper, magnesium, and potassium. While in smaller does, kale is also good for vitamin B2, B1, vitamin B3, phosphorous, and iron.
- Kale Has Anti-Inflammatory Properties
It is important to consume a large number of food products that contain anti-inflammatory properties. These will help you fight off illnesses and viruses. Kale is good for anti-inflammatories, also helping with autoimmune disorders, asthma, and arthritis. It also has a good amount of omega3 fatty acids.
- Kale is a Good Source of Protein
You also want your vegetables to contain a good amount of protein just in case you are limiting other protein sources, such as dairy, nuts, or meat. Kale is a great alternative to eating meat, so it can also be enjoyed if you are vegetarian or vegan. A cup of kale has about 3 grams of protein, but if you have a big salad, you are increasing it to 9 or more.
- Kale May Lower Your Cholesterol
Kale is an ideal vegetable if you struggle with your cholesterol. High cholesterol levels can increase your risk for heart disease and other cardiovascular conditions, so you definitely want to avoid it as much as possible. Kale is better when cooked instead of raw, so try to find a dish you can serve it with.
My kids love this Stir Fried Garlicky Kale with Toasted Sesame Seeds!
- Kale Can Detox Your Body
Are you just switching to healthy eating lifestyle and feel like you could use a good detox? If so, kale might be the answer! This leafy green vegetable is known to be a detox food, helping to cleanse your liver and start fresh. Eating more kale during the beginning of your diet allows you to detox your body gently.
- Kale is Filled With Vitamin C
Many people think about citrus fruits and berries when they try to increase their vitamin C, but don’t forget about vegetables! Kale is a great source of vitamin C, having nearly 4.5 times more than spinach. Vitamin C can also work like an antioxidant, helping you to avoid illness and infections.
Most people drink orange juice first thing in the morning to get their daily dose of Vitamin C and start the day off right. For me, orange juice first thing in the morning is a bit too sweet. So I make these Garden Vegetable Breakfast Cups that have the kale cooked right in— they’re easy for on the go breakfasts and the kids love them too!
- Kale is Packed Full of Omega Fatty Acids
You learned a little about omega-3 fatty acids before, but it bears repeating; you need them in your body as much as possible. Kale is a good source of omega fatty acids, which is good because you can’t make these on your own. You must get your omega fatty acids from an outside source. This helps to prevent stroke, heart disease, rheumatoid arthritis, and lupus.
- Kale Has a High Amount of Vitamin K
You might not be familiar with vitamin K, but it is time to be!
Vitamin K is an important nutrient to have in your body. It helps to reduce the risks of blood clotting by binding calcium in your body. Kale is a top resource for vitamin K, having nearly 7 times what you need in a day just be eating one cup of kale.
- Kale is Full of Vitamin A
Kale can help lower your risk of cancer due to its high levels of vitamin A. This vitamin helps with everything from oral cavity cancer to lung cancer. Vitamin A can also help to protect your vision, protecting against age-related macular degeneration. My grandmother has suffered from macular eye degeneration for the last decade and it’s definitely not something I want to deal with. She has to take special vitamins along with regular trips to the retina specialist…unfortunately, there is no cure for macular degeneration which means as her sight goes there’s no turning back.
In an effort to stave off any macular degeneration of my own, I try to add a decent amount of kale to several meals a week. This Lemon Garlic Chicken Recipe with Kale is one of my favorites!
So there are the health benefits of kale. How are you going to add more kale to your diet?
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Melissa Llado
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