Once again called the Queen of Green Vegetables, the kale is a food-rich food. It also stands as one of the healthiest foods in the world, as nutrients it contains promote the health of hair, bones and skin.
The fibre content also improves digestion and contributes significantly to cardiovascular health. Let’s find out the 15 benefits of the kale.
Protects against diabetes
The fibres and antioxidants contained in kale can provide protection against diabetes. Studies have shown that high fibre intake can reduce blood glucose levels in people with type 1 diabetes.
For people with type 2 diabetes, they can see an improvement in lipids, insulin levels and blood glucose levels.
One cup of this food, weighing about 16 g provides 0.6 g of fibre.
A cup of this cooked vegetable (about 130 g) provides 2.6 g of fibre.
This variety of cabbage also contains an antioxidant known as lipoic acid or alpha-lipoic acid.
Studies also suggest that this can help lower glucose levels, increase insulin sensitivity and prevent changes induced by oxidative stress in diabetic patients.
It can also reduce peripheral neuropathy and autonomic neuropathy in the latter.
This food can therefore contribute to a healthy daily intake of alpha-lipoic acid, which is also produced naturally in our body.
The chlorophyll of kale (and other green vegetables) helps prevent the organism from absorbing the compounds called heterocyclic amines.
These are chemicals associated with cancer, which are produced by grilling food of animal origin at high temperatures. Thus, when this chlorophyll binds to carcinogens, it also prevents them from being absorbed.
According to the National Cancer Institute, Brassica vegetables such as kale help fight cancer. They also contain substances called glucosinolates, which play an important role in the prevention of cancer.
Reduces the risk of heart disease
Potassium, vitamin B6, fibres and vitamin C found in kale can improve heart health.
It is advisable to increase the intake of potassium, while reducing the intake of sodium to reduce the risk of cardiovascular disease.
According to one study, participants who consumed about 4 g of potassium per day had a risk of death from heart disease of less than 49%, compared to those who consumed about 1 g per day.
High potassium intake is also associated with reduced risk of stroke, protection against muscle mass loss, preservation of bone mineral density, and reduction of kidney stones formation.
To decrease blood pressure, it may also be important to consume more potassium than to decrease sodium intake, as potassium dilates the blood vessels.
This vegetable can therefore help to increase your potassium consumption. Indeed:
- One cup of this variety of chopped fresh cabbage contains about 79 mg of potassium;
- A cup of this cooked food delivers about 296 mg of potassium.
A high potassium intake will therefore decrease the risk of death by about 20%, all causes combined.
This could be the most beneficial property of kale. We know the importance of a balance between omega-3 and omega-6 fatty acids in our body. This vegetable thus promotes this balance.
These anti-inflammatory properties of this vegetable also make it an ideal food to relieve the symptoms of arthritis.
Ensures Bone health
Some research has suggested that a low vitamin K intake is associated with a higher risk of bone fracture.
Although the human body creates most of the K vitamins it needs, an appropriate consumption of K vitamins is important for good health.
It helps to modify the proteins of the bone matrix, improves the absorption of calcium and can reduce the amount of calcium excreted in the urine.
Help with Detoxification
This can be attributed to the fibres contained in kale. Indeed, this variety of cabbage promotes regularity and helps the body to detox.
The same is the same for other plants, whose consumption can help in detoxification and improve the health of the liver.
In addition to being rich in fibre, kale is also rich in water. These two elements help prevent constipation and promote the health and regularity of the digestive tract.
This food also contains vitamins B and C, which promote iron absorption. These are also essential for the release of food energy.
Improves Eye health
According to some research, kale is also one of the foods that can promote eye health (1). This is due to the presence of lutein and zeaxanthin, two potent antioxidants for visual health.
Although these two antioxidants are not synthesized in the body, this variety of cabbage is rich.
By consuming this vegetable, lutein and zeaxanthin will help your body prevent serious eye diseases such as cataracts and age-related macular degeneration.
It has also been proven that people aged 40 to 59 years can reduce their risk of macular degeneration by consuming this vegetable.
Improves skin and hair health
Kale is rich in beta-carotene, which is converted to vitamin A by the body. This nutrient ensures the growth of all body tissues, including hair and skin.
It is also essential for the production of sebum, the oil that helps to keep the hair and skin hydrated. The immune function, the reproductive function and the view also depend on vitamin A.
A cup of this cooked food also contains 53.3 mg of vitamin C, which is necessary to build and preserve the collagen, essential protein on which the structure of the bones, skin and hair rests.
In addition to vitamin C, this variety of cabbage also contains iron. Adequate iron intake can help prevent anemia.
Improves Brain health
Needless to stress the importance of omega-3 for the health of the brain. In kale, omega-3s can help lower blood glucose levels, which promotes the aging of brain cells and worsens the health of neurons.
In addition, this vegetable is also rich in vitamin K, necessary for the production of Sphingolipids, which are complex lipids responsible for the structure of the brain cells.
This food also contains vitamin B6, folic acid and iron, all of which are essential for the production of serotonin and dopamine. The latter help to fight depression.
In addition, the presence of folic acid in this variety of cabbage also promotes the development of the brain of infants. The consumption of this variety of cabbages can also help prevent congenital malformations.
It also ensures the good development of the heart and the face, as well as the formation of neuronal tubes.
It goes without saying that fatigue does not do any good to the organism. To do this, kale is proposing to solve your worries of fatigue thanks to the isothiocyanates of which it is rich, which activate the Nrf2.
It is a special protein that is known to reduce fatigue problems. To do this, it generates mitochondria that will make your muscles work, reducing at the same time the sensation of fatigue.
Boosts the immune system
At the end of the day, it all boils down to your immune system. If the latter is strong, then your cells will come out. And if they’re okay, you’ll be perfectly healthy.
The high intake of vitamin C is what needs to be examined when you want to increase the performance of your immune system. However, kale is rich in vitamins C, as well as folic acid, which is another stimulant of the immune system.
Remember this: The more dark the leaves of this vegetable, the more antioxidants they contain, which in turn strengthen the immune system. So think about embellishing your salads with this dark food.
Weight loss Help
We all know that to lose weight, you have to consume fewer calories than you spend. It is therefore important to consume foods with low caloric density such as kale.
Indeed, one cup this variety of cabbage contains about 33 calories. In addition, the dietary fibres of this vegetable suppress the appetite and discourage overeating.
More importantly, this food is rich in nutrients. If you are dieting, you will restrict your diet, and this could mean the loss of some very important nutrients.
With this variety of cabbages on your plate, everything will be fine! And as before, the more this vegetable is darker, the more nutrients it contains.
For weight loss, remember to focus on recipes based on this variety of cabbages.
Improves health status during pregnancy
Vitamin K keeps the blood vessels strong, which is especially important during pregnancy. And vitamin C, as mentioned above, reinforces immunity.
This nutrient also has the advantage of feeding the baby and giving the mother additional vitality. The calcium in kale can allow your baby to develop bones and solid teeth (2).
However, remember that calcium in plants is less bioavailable than that found in dairy products and other fortified foods.
So don’t forget to take dairy products (as well as calcium supplements, after consulting your doctor) during pregnancy. In addition, folic acid in kale is also very important during pregnancy.
He makes sure that the baby is healthy and that he is born without any defect.
Supports urinary health
Since kale is rich in calcium, it can help prevent kidney stones and promote your urinary health. Calcium binds to the oxalates of the digestive tract and prevents them from being absorbed.
Actually poor in oxalate, this variety of cabbage limits the urinary worries you can have. This food is also rich in iron, another food essential to the good health of the kidneys.
Other benefits of kale
This variety of cabbages is rich in vitamins E, which allows it to slow down the decline of mental performance due to aging. To do this, it is advisable to consume on average three portions of this leaf vegetable on a daily basis.
Manganese is also another very important nutrient that is present in this food, which is beneficial to health.
And as if all this was not enough, consuming this vegetable can also reduce the level of cholesterol and sugar in the body. This also reduces the risk of colon, ovarian, lung, bladder and breast cancer (3).
In short, with all its excellent nutritional qualities and health benefits, we can say that this vegetable is a food that can most certainly dig a little gap between the doctor and you.
So don’t hesitate anymore and now integrate this food into your diet if it’s not already done! However, consider consulting with your doctor if you are having any health concerns. So improve your health with the 15 benefits of kale.