Diet

Health Benefits of Kale

Kale is rich in nutrition and these include vitamins, minerals, trace minerals and amino acids. There are many

health benefits of kale

. Kale helps in protecting the eyes and also to maintain strong bones. The various kale health benefits are briefly discussed below in this article. Let us examine them.

Kale – Health Benefits

Kale is rich in vitamins, minerals, amino acids and trace elements thus provide various health benefits. The following is a list of health benefits of kale.

    • Cancer:

      Kale contains an organosulfur compound, sulforaphane which has anticancer properties. This compound is formed when kale is chewed or chopped. This compound helps in detoxifying cancer-causing chemicals. Various studies show that kale helps lower the risk of developing a variety of cancers such as lung cancer, colon cancer, bladder cancer, breast cancer and ovarian cancer. According to a study which was published in 2004 in the Journal of Nutrition, sulforaphane helps in stopping the proliferation of cells of breast cancer.

    • Eyes:

      This leafy vegetable is an excellent source of carotenoids, especially zeaxanthin and lutein. These carotenoids help by protecting the eyes from excessive Ultra-voilet light exposure. Eating kale benefits the health by decreasing the risk of developing eye diseases such as macular degeneration and cataracts.

    • Maintains bone health:

      A cup of kale (boiled) contains about 93.6 mg of calcium. This is almost 9.4 percent of daily recommended value. Thus, maintains bone health and prevents osteoporosis. Individuals who don’st like dairy products can include kale regularly in their diet.

    • Diarrhea and constipation:

      The fiber content in kale helps to improve the irritable bowel system and to cure diarrhea and constipation. Kale also helps by removing toxins and waste from the body and to keep the digestive tract healthy.

    • Improves immune system:

      The nutrition in kale helps in improving the immune system of the body. Kkale also helps in maintaining and promoting weight loss. This leafy vegetable also helps in the prevention of atherosclerosis, high blood pressure and constipation.

    • Lowers cholesterol levels:

      Kale helps in lowering the levels of cholesterol due to its high fiber content especially when cooked by steaming. It contains fiber-related components that help in binding with the bile acids in the digestive tract particularly when this vegetable is steamed. Thus, the binding process helps in excretion of bile acids, leading to lower cholesterol levels. Raw kale does have a cholesterol-lowering ability, but it is not as much as when the kale is steamed.

    • Detoxification:

      Kale is now well known for providing a comprehensive support for detoxifying the body’ss system. A new research has shown that ITCs made from the glucosinates of kale can help to regulate the detoxification at a genetic level.

    • Oxidative stress and Chronic inflammation:

      Researchers has identified about 45 different flavonoids within kale. These flavonoids (quercetin and kaempferol) when combined with the anti-inflammatory and antioxidant properties help to prevent oxidative body stress and chronic inflammation.

    • Prevents free radicals damage:

      The manganese content in kale helps in improving the antioxidant defense system of the body, superoxide dismutase preventing the damage caused by free radicals. This in turn prevents inflammatory diseases and therefore reduces severe problems such as asthma and rheumatoid arthritis.

    • Heart disease:

      The vitamin B6 and folate (folic acid) in kale team up to lower down the levels of homocysteine, which may help to prevent heart disease, osteoporosis bone fractures and dementia.

The above listed ones are some of the

health benefits of kale

. Thus, include kale regularly in your diet to enjoy all its nutritional benefits. Include it in salads or sausages or in juice diet. Wash it thoroughly before using this vegetable for cooking.

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