9 Health Benefits of Kale
Move over Popeye and make room for the "queen of greens," kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.
Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
Diet and Digestion
One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.
Antioxidants
Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.
Anti-Inflammatory
One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body's inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.
Cancer
Not only do kale's antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.
Cardiovascular Support
The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.
Detox
The isothiocyanates (ITC) from glucosinolates found in kale aid in both phases I and II of the body's detoxification process. The high sulfur content of kale has further been shown essential for phase II of detoxification.
Vitamin K
Kale provides a whopping dose of vitamin K (providing 1327% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Vitamin K also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Finally, vitamin K is essential for synthesizing sphingolipid, the fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as a whole.
Vitamin A
With over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.
Vitamin C
Vitamin C, which one cup of kale heartily provides (over 88% of our RDA), is not only a powerful antioxidant, but also lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration.
Kale Smoothie Recipe
Step 1. Take a large piece of raw kale and wash it off reallllll good. Pat it with a paper towel to let it dry. Then using a knife or your hands, remove the large, hard parts and discard. You are finished with this step when all you have left is the tender, leafy part.
Step 2. Place the kale into the blender. Don’t turn it on yet!
Step 3. Add 1 cup of your favorite apple juice. Combine just these two ingredients (kale & apple juice) until the kale is pureed. Use the highest blender setting for this. It might take a few minutes. You can get your other ingredients ready while the kale is pureeing.
Step 4. Add the following ingredients and blend until smooth:
- 1/2 cup of frozen mango
- 1/2 cup of frozen peaches (slices)
- 1/2 ripe banana
- 1 cup of strawberry nonfat frozen yogurt (optional)
Health Benefits of Smoothies:
Consuming Raw Fruits and Vegetables in a smoothie every day will do several things for you:
· Save you money and time
· Ensure you are properly hydrated at the beginning of the day
· Provide you with the full spectrum of nature's bio available vitamins, nutrients, and antioxidants
· Give you plenty of natural fiber to ensure excellent digestion
· Provide you with the scientifically proven best "brain fuel" in the form of fructose
· Help empower your immune system to protect you from illness