Kale is broccoli’s leafier cousin and it’s one of the most nutritious foods. This vegetable is also known as a great detox food because of its large amounts of fiber and sulfur, which play a role in detoxifying your body and keeping your liver healthy. However, there are more health benefits of kale that you may not know about.
1. Be a superfood
Kale is a superfood because it is loaded with a myriad of nutrients, vitamins and minerals. At just 36 calories per one-cup serving, it contains a very high concentration of vitamin E, vitamin B6 in addition to vitamin A. Besides, this leafy green is rich in vitamin C, with 134 percent of your recommended daily intake per cup. Kale is also has tons of fiber, with 90 mg per cup. Moreover, it is the best green in terms of antioxidants on the ORAC (Oxygen Radical Absorbance Capacity) chart, scoring 1,770 units. Especially, this vegetable is a remarkable source of vitamin K and healthful fats.
2. Promote eye health
Kale might be the queen of vitamin A, with 133 percent of a person's daily vitamin A requirement. This vegetable helps build better eyes because it is rich in carotene, lutein and zeaxanthin. These eye-health promoting compounds have been proven to reduce and prevent the risk of macular degeneration and other eye diseases.
3. Help fight cancers
Kale contains glucosinolates that may help fight cancer. It also has sufficient amounts of phytochemicals such as sulforaphane indole-3-carbinol, which can reduce breast cancer growth and help with lupus. This chemical also helps in preventing prostate cancer and lowering the rate of growth in existing colon cancer. Besides, the flavonoids found in kale can prevent the growth of carcinogenic cells, too.
4. Have anti-inflammatory properties
As mentioned above, kale is an excellent source of vitamin K and this vitamin is a powerful anti-inflammatory. It deals with inflammatory-related problems such as asthma, arthritis and autoimmune disorders. Additionally, kale has over 40 flavonoids, including Kaempferol and Quercetin, which induce your body to produce chemicals that are anti-oxidant and anti-inflammatory. Meanwhile, omega-3 fatty acids found in kale also help in regulating the inflammatory process in the body.
5. Good for heart, bone and brain
Kale is seen as a hearty leafy green. The vegetable not only boosts your heart health but also prevents heart diseases thanks to the amounts of folic acid, B6 and fiber found in it. Besides, kale is good for your bone health because it has more calcium than milk. It is high in magnesium that helps the body absorb calcium, too. Vitamin K in kale also has the capability to prevent osteoporosis while promoting general bone health. Vitamin K helps in controlling the neuronal damage to the brain as well. Especially, kale is packed with alpha-linoleic acid (ALA), with 121 mg per cup. This is a type of omega-3 fatty acid that's essential for brain health.