Health Benefits of Kale
A box full of kale.

Health Benefits of Kale

pathmedical Nutrition

Kale one of the healthiest and most nutritious plant foods in world. It may offer a range of health benefits for the whole body.

Here are some health benefits of kale.

Powerful Antioxidants – Kale is very high in antioxidants. These include beta-carotene, Vitamin C and flavonoids quercetin and kaempferol (1). These are heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few (2).

Vitamin C – Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells. Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (3).

Lower Cholesterol – Kale contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time (4).

Cancer-Fighting Substances – Cancer is a terrible disease characterized by the uncontrolled growth of cells. Kale is actually loaded with compounds that are believed to have protective effects against cancer. One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level (5).

Good Source of Minerals – Kale is high in minerals, some of which many people are deficient in. It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed (6).

Lose Weight – Kale has several properties that make it a weight loss friendly food. It is very low in calories but still provides significant bulk that should help you feel full.

SOURCES
1. https://www.ncbi.nlm.nih.gov/pubmed/19253943
2. https://www.ncbi.nlm.nih.gov/pubmed/24470791
3. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
4. http://www.sciencedirect.com/science/article/pii/S0308814605011076
5. https://link.springer.com/chapter/10.1007%2F978-3-642-38007-5_12
6. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.1997.tb04421.x/abstract

https://www.medicalnewstoday.com/articles/270435
https://www.webmd.com/food-recipes/kale-nutrition-and-cooking
https://www.health.com/nutrition/health-benefits-of-kale
https://www.everydayhealth.com/diet-nutrition/diet/kale-nutrition-health-benefits-types-how-cook-more/