We know that kale is one type of vegetable that is very good for health. The health benefits of this vegetable are numerous, including good for eye health, eliminating toxins, good for skin health, controlling diabetes and including cholesterol lowering.
In addition to these benefits, there are several other health benefits that we need to know about, including improving bone health, losing weight, preventing ulcers, preventing cancer, overcoming anemia, and helping a healthy pregnancy. Since the benefits of kale are so many, that some ask, what is kale actually? So, let’s take a closer look at the reviews.
What is Kale?
Kale is a green vegetable that is very popular in the world today. This is because kale is high in nutrients, especially lutein. Even on the USDA’s list of vegetables, kale is the highest in lutein content. Body kale plants do well in cold climates such as in the Mediterranean region, and some other parts of the world, such as Europe and North America. Kale which is now cultivated for commercial purposes is a type of kale vegetable that has been cultivated by our ancestors thousands of years ago. But now, this vegetable has experienced more variants.
Now, the type of kale that is most widely found and easy to get is the type or species of Brassica oleracea. So there are still several other species of this vegetable. Kale leaves can appear flat or curly and it can grow up to 6 feet. Some varieties can be distinguished from the color of the leaves such as green, purple, ornamental white, and lavender.
Most kale sold in the market today is kale from Mediterranean countries. This is the area that first cultivated kale, which is about 2000 years ago. Now in America also began to be developed, already since the 16th century.
Nutrition Value of Kale
The nutritional value of this kale vegetable is based on a serving of kale or on a 67g cup of kale.
- Total Carbohydrate-6.7g
- Vitamin K-547mcg 684% RDA
- Vitamin A-10302IU206%RDA
- Dietary Fiber-1.3g 5% RDA
- Vitamin C-80mg 134% RDA
- Protein-2.2g 4% RDA
- Thiamine-0.1mg 5% RDA
- Folate-19.4mcg 5% RDA
- Niacin-0.7mg 3% RDA
- Riboflavin-0.1mg 5% RDA
- Vitamin B6-0.2mg 9% RDA
- Iron-1.1mg 6% RDA
- Calcium-90.5mg 9% RDA
- Manganese-0.5mg 26% RDA
- Magnesium-22.8mg 6% RDA
- Copper-0.2mg 10% RDA
- Potassium-299mg 9% RDA
- Phosphorus-37.5mg 4% RDA
13 Amazing Health Benefits of Kale
1. Promotes Eye Health
Not many know that kale is the vegetable with the most lutein content in nature. The benefits of lutein are the same as other antioxidants such as carotene, they maintain eye health, and one of them is maintaining macular degeneration at an early age. It can also prevent the development of cataracts and reduce vision.
Besides being rich in lutein and carotenoids, it is also a vegetable that contains zeaxanthin. It is a compound that offers a high level of protection to the eyes.
2. Remove toxic from the body
One of the health benefits of kale is that it helps the body remove toxins and waste from the body. One of the compounds that function in eliminating this poison is isothiocyanates, formed from glucosinolates.
When removing toxins or detoxifying, the body secretes certain enzymes to break down toxic compounds into metabolites that kale is optimized for. Kale is also useful in supporting the liver’s role for metabolism because its enzymes can elevate and have adverse effects on the body.
3. Benefits of kale for skin health
Almost all vegetables provide benefits to the skin but in a small way. Unlike the case with kale, this is a vegetable with abundant vitamin C content so it is quite good at synthesizing collagen. Collagen is a structural protein that keeps the skin healthy so it doesn’t appear premature wrinkles, premature aging and others. So, to be able to make collagen, the body needs enough vitamin C and kale provides it.
One cup of kale contains more vitamin C than a large orange.
4. Kale is rich in vitamin K
Research on vitamin K seems to have not been completed, so the body’s use of vitamin K is still mysterious, not all of which are known. But there are many processes that are played by vitamin K including one of them is blood clotting. Some of the other benefits of vitamin K are increasing calcium mineralization in bones, preventing heart disease and preventing bone loss.
Kale provides pretty good vitamin K, just one cup provides more than 700% of the RDA of vitamin K.
5. Contains powerful antioxidants
Kale is a vegetable that contains lots of antioxidants such as vitamin C, carotenoids, polyphenols, and flavonoids. Included in the flavonoids are both of which have extraordinary antioxidant abilities in warding off free radicals. So, consuming kale regularly can prevent premature aging, prevent skin damage, cancer and heart attacks.
So, it is very beneficial to add kale in the diet or daily diet.
6. Help treat anemia
Anemia is a blood deficiency disease that causes the sufferer to look pale and weak. This is due to a lack of red blood cells and an important nutrient that produces lots of red blood cells is iron.
There are many people who are anemic because they fail to get iron in their daily diet. However, there are also those who fail to get iron because their bodies cannot absorb iron properly, even though their food is already rich in iron. For example, he lacks vitamin C or due to other factors. Kale is a vegetable rich in vitamin C so it helps the absorption of iron in the body. It is also involved in producing red blood cells and can compensate for low blood pressure.
7. Kale helps prevent cancer
Kale has great benefits such as preventing cancer. It also promotes the elimination of waste from the body. Kale is loaded with antioxidants, it is buffer the damage caused by free radicals and can trigger prevention against the development of cancer cells. It also maximizes intestinal cells thereby optimizing waste disposal. Eating kale will give you the benefits as eating banana flower, because both of these vegetables contain full antioxidant.
8. Kale lowers cholesterol
Excessive bad cholesterol in the body will cause many problems for the body. Though cholesterol also has many benefits such as producing bile acids that contain enzymes for fat metabolism.
Well, after this metabolism is complete, then a lot of fat is broken down and becomes cholesterol. Kale is a vegetable that has the ability to prevent this conversion and it promotes bile excretion.
9. Benefits of kale for weight loss
One of the health benefits of kale is maintaining an ideal body weight or losing weight in a healthy manner. This is because kale contains lots of fiber and is low in calories so it helps in weight loss diets.
You can eat more kale without worrying about gaining weight, as it is low in calories. Also equipped with high fiber which is good in accelerating satiety and maintaining the duration of fullness. How to consume kale, besides being cooked as a vegetable you can also add it in a smoothie and this will increase your daily nutrition many times.
10. Promotes a healthy pregnancy
Folate intake for pregnant women is very important because it can prevent the baby from several health problems after birth. A high intake of folate also prevents spina bifida and deformities. Kale is a vegetable that contains moderate amounts of folate, so it can help you get the folate you need.
The next benefit of folate is to have an effect on normal DNA formation and cell replication, this will prevent unwanted mutations from occurring.
11. Controls diabetes.
Just like the health benefits of salak fruit, kale vegetables can also control blood sugar for diabetics. Kale is a sugar-free vegetable that’s great for keeping blood sugar spikes at bay. So, you don’t have to be afraid of not knowing what food to eat. Kale is also low in carbohydrates so it doesn’t cause a rapid spike in blood glucose.
Kale is also rich in fiber, where one serving of kale provides 5% of the daily recommended fiber.
12. Benefits of kale for bone health
Just like the benefits of rambutan for bones, kale also contains many minerals that are important for bone health so that it provides benefits for bones as well. You don’t need to rely on calcium from milk or animal products, there are also calcium-rich vegetables like kale. Consuming kale every day can prevent bone loss.
A cup of kale already provides 10% of the RDA which can help you get the amount your body needs. You can mix it with other vegetables, make smoothies or add some fruit so that you get enough calcium every day.
13. Prevent heartburn
Lastly, kale’s health benefits are numerous, but this is only the last point we mention here. Eating kale is good for ulcers because kale can fight H-pylori which is associated with stomach ulcers. Benefits like this are believed to be because kale contains glucosinolates, substances that prevent bacteria from sticking to the stomach lining.