kale nutritional facts Nutrition

8 Health Benefits of Kale


Kale, a vegetable that belong to the Brussels sprouts and the cabbage family should have a place in your diet if its vitamin and mineral content is anything to go by. So nutritious is this vegetable that a small serving of its juice (even a quarter cup) is enough to provide minerals and vitamins equivalent to much larger serving of whole kale.

Kale is touted as one of the richest sources of vitamin K. It has high fiber content and is low in calories. Besides, it contains other vital nutrients and vitamins such as vitamin C and A. This vegetable is loaded with minerals too, among them magnesium, phosphorous, riboflavin, zinc and omega three fatty acids traces.

Potential Nutritional Benefits

With such high levels of nutritional content, you would expect that kale has innumerable benefits to the body. True to your expectation the health benefits of kale are many, some of which include the following:

1. Detoxification

Kale has natural detoxifying abilities thanks to the presence of a compound known as isothiocyanates in the vegetable. The detoxification process is also helped by another compound called glucosinolates that destroy the toxins before they are eliminated from the body.

2. Strengthening of the Immune System

The high concentration of nutrients in kale give it the ability to boost and strengthen the immune system, making it more efficient in fighting bacteria. It is said that kale contains more iron than red meat and can be a remarkable source of minerals for vegetarians and vegans. The vegetable increases the amount of oxygen and blood in the body thus beneficial to people suffering from anemia.

3. Hair Growth and Skin Nourishment

A healthy balance between omega 3 and omega 6 fatty acids is paramount in keeping the body’s functionality at its optimum. In addition, it makes you beautiful from the inside out. Kale high concentration of nearly all the minerals required by the body makes it excellent for improving the skin’s appearance and reducing the intensity of skin disease related ailments. The vegetable also helps the growth of healthy, lustrous and long hair.

4. Healthy Eyes and Bones

Kale is chock-full of vitamin A. Also known as the “eye vitamin”, vitamin A helps keep the eye healthy and free from age related complications such as macular degeneration and floaters. It also aids the retina store vitamins that are essential for good eyesight. Besides dealing with eye disorders, kale is rich in calcium and vitamin K, both of which improve bone strength.

5. Blood Clotting

As stated earlier on, kale is one of the best sources of vitamin K. In fact, a glass of kale juice may have as much as seven times the RDA of vitamin K. This vitamin is critical for blood clotting through stimulating particular proteins and making them able to bind calcium so as to stop excessive bleeding. It also enhances the activity of blood clotting drugs such as Warfarin. Kale also stimulates cellular growth.

6. Easy Digestion

Kale is rich in dietary fiber content. Besides helping the hydration process, it enhances metabolism as well. This in turn impacts the digestive system positively as it increases the rate of food breakdown. The vegetable and help fight constipation and the uptake of nutrients by the body.

7. Prevents Diseases

Drinking kale juice on a regular basis can help keep cancer at bay. The juice ensures that all organs are functioning as they should as well. Its nutrient content supports the activity of the lungs and reduces the loss of appetite. Vitamin K also works to counter the intensity of the Alzheimer’s diseases. The high concentration of antioxidants in kale also prevents the early onset of cancer and multiplication of cancerous cells. The B6 and folic content in kale support the cardiovascular system and lowers the risk of heart attack.

8. Anti-Inflammatory

The traces of omega-3 fatty acids in kale are excellent in fighting and lowering the effects of arthritis and asthma as well as other autoimmune disorders. The vitamin C helps in loosening up of stiff joints and pain reduction.

The fact that Kale is full of nutrients and essential minerals that have tremendous effects on the human body keeps it a cut above many vegetables in its class. Fresh, green and leafy kale is the best particularly when juicing. Vegetables such as celery and carrots can be juiced alongside kale to perk up flavor and nutritional value.