Kale is the king of healthy greens, a versatile food, packing a broad range of antioxidants and a powerful punch of vitamins and minerals.
Being one of the healthiest plant foods and the most nutritious vegetables, Kale or “the queen of greens” has an amazing role in optimal wellness and we’re only just beginning to understand all of its benefits.
But let’s see why nutritionists are not getting enough of this antioxidant superstar.
- Kale is one of most nutrient-dense veggies on the planet
We already established that kale is a jam-packed with vitamins but let’s see exactly what are we talking about:
1.1. Kale is an excellent source of Vitamin C
Kale is one of the world’s best sources of Vitamin C, a precious antioxidant that serves many vital functions in our body. Also important for the production and synthesis of collagen, Vitamin C is responsible for our immunity system, it reduces inflammation, detoxifies the body and fights the anti-ageing signs. As a matter of fact, kale contains 4.5 times more vitamin C than spinach and a cup of raw kale contains even more vitamin C than a whole orange.
1.2. Kale is one of the world's best sources of Vitamin K
Rich in Vitamin K- an important nutrient and a well-known blood anticoagulant - kale can help blood clotting, activating the right proteins and giving them the property to bind calcium. It also helps preventing osteoporosis. A raw cup of kale contains 7 times the recommended daily dose.
1.3. Kale is very high in Beta-Carotene
Kale is very high in beta-carotene, an antioxidant that our body can turn into Vitamin A. We need Vitamin A to protect our immunity, to support a healthy skin, to lower the risks of heart disease or the risk of developing cancer.
1.4. Kale is a good source of minerals
Kale is a great source of calcium, magnesium and potassium, incredibly important minerals that are linked to good cellular function, bone health, blood pressure and heart health.
1.5. Kale is high in Lutein and Zeaxanthin
These powerful nutrients found in kale can protect your eyes, lowering the risk of cataract and macular degeneration, two common eye disorders associated with ageing.
So, adding a cup of kale to your diet will get you more than 200% of your daily need of Vitamin A, 134% of the daily value of vitamin C and around 700% of your daily need of Vitamin K.
It also contains 120 mg of Omega-3, far more than any other plant, insoluble fibre and a lot of important minerals like manganese, potassium and copper.
Basically, it’s coming with a total of 33 calories, 6 grams of carbs. (2 of which are fibre) and 3 grams of protein.
But if you’re still undecided, here are top reasons you should add kale in your diet and make it a part of your healthy lifestyle.
- Kale – It’s an Antioxidant Superstar
Kale is very high in powerful antioxidants such as quercetin and kaempferol that have powerful effects, lowering the blood pressure and protecting the heart, having anti-viral properties that treat the common cold, inflammations and working as anti-depressants in the same time.
It also contains various polyphenols and flavonoids that counteract oxidative damage caused by free radicals in the body with important implications in terms of optic conditions, heart disease risk or even cancer.
But oxidative damage is among the leading drivers of ageing as well, so eating kale can provide a lot of other benefits from keeping your skin young, elastic and protecting it from ultraviolet radiation, to reducing fine lines, wrinkles or age-related skin discolouration.
Curly kale for example has more antioxidant content that a handful of veggies like red cabbage, raw garlic, sweet potatoes, beet greens, arugula and savoy cabbage and it also fights cardiovascular diseases, thrombosis, asthma, an impaired immune system, atherosclerosis, Alzheimer's disease, diabetes and rheumatoid arthritis.
So, try to include kale in your diet! Make kale chips, soups, sauces, at least a few times a week and take advantage of its antioxidant benefits.
- Kale has Impressive Anti-Cancer Effects
In addition to having a truckload of vitamins and minerals, Kale has also numerous cancer-fighting substances.
One of these, sulforaphane is well known to fight the formation of cancer at a molecular level, others like glucobrassicin, glucoraphanin and sinigrin help suppressing the growth of cancerous tumours, eliminating potential carcinogens from the body and stimulating the cancerous cells self-destruction. Kale also contains an indole-3-carbinol, known to help prevent cancer.
Research shows that other cruciferous vegetables like arugula, watercress, collards, Brussels sprouts, cauliflower, broccoli and cabbage contain these unique cancer-preventing/fighting compounds. So even if they might have a rather stinky smell or aroma, because of their sulphur content, they are extremely beneficial for your health.
One study showed that if you eat some of these veggies, at least once per week you can lower the risk of breast and colon cancer by 17%, esophageal cancer by 28% and kidney cancer by 32%, facilitating the removal of carcinogens and metabolic end-products.
- Kale Promotes Urinary Health
Kale is listed as one of the best foods because of its nutritional profile, it fights oxidative damage and its health benefits extend well beyond protection against cancer. Not convinced yet?
Well, due to its high content of pro-vitamin A, kale also enhances urinary health, promoting healthy surface linings of the urinary tracts and fighting against bladder cancer.
More than this, being rich in calcium and low in oxalates, kale is beneficial to people who often develop calcium-oxalate kidney stones or who suffer from different types of hyperoxaluria. The calcium prevents the oxalates from getting absorbed, so they will not lead to kidney stones. Kale is also rich in iron, another nutrient essential for kidney health.
- Kale Lowers the Cholesterol Level
Whenever you eat a fatty meal, the liver turns cholesterol into bile acids which are sent into the bloodstream. Kale contains some bile acid sequestrants, which can lower cholesterol levels, reducing the risk of heart disease in the same time. Steamed kale is also a potent cholesterol lowering ingredient that increases the bile acid binding while improving antioxidant status in the same time.
- Kale Can Help You Lose Weight
Being very low in calories and high in water content, Kale is a loss friendly food that contains proteins and fiber, two of the most important nutrients when it comes to loosing weight. Because it is nutrient dense, kale is keeping you full, so add it to your salads and smoothies maximizing its benefits in your weight loss diet.
- Kale is a Collagen Boosting Superfood
Kale is a collagen boosting superfood present in all beauty products for its wide range of benefits for hair, nails and skin. Known to fight the anti-ageing signs, supercharged Kale is a fantastic source of essential vitamins and minerals which support the skin's and hair’s vital resources such as elastin and collagen.
Due to its high content of Vitamin C, kale offers antioxidant protection for the skin from the harmful UV radiation, it acts as a very goof skin cleanser and it diminishes the fine lines and the wrinkles. As a matter of fact, washing your face in the morning with kale juice can also help boosting your skin health.
The Vitamin C content together with the iron we find in kale, take care of the elasticity and strength of the hair, fighting dandruff and dry scalp related issues. Kale’s omega-3 fatty acids also nourish the hair from within, giving it a healthy texture. You can also use Kale juice to wash your hair, taking care of its natural shine.
In our quest to develop a healthier, on-the-go beauty formula, we stumbled upon this magical leafy green and add it in our formula: Youth Fountain.
A good ‘ole superfood by itself, when combined with our special mix of healthy superfoods, kale creates the best collagen booster formula that will restore your natural glow from within.
So, if you want to dramatically boost the amount of nutrients you take in, consider loading up on kale.
In the end, it’s one of the healthiest and most nutritious foods on the planet.