These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols 2. Antioxidants are substances that help counteract oxidative damage by free radicals in the body 3.
Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer 4. This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale 5.
They have powerful heart-protective, blood pressure-lowering, anti-inflammatory , anti-viral, anti-depressant and anti-cancer effects, to name a few 6 , 7 , 8. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.
For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body. Kale is much higher in vitamin C than most other vegetables, containing about 4. A cup of raw kale contains even more vitamin C than a whole orange Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. For instance, it is used to make bile acids, which is are substances that help the body digest fats.
The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal. When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again. Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed.
This reduces the total amount of cholesterol in the body. Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time According to one study, steaming kale dramatically increases the bile acid binding effect. Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective. The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.
The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K. Kale is actually loaded with compounds that are believed to have protective effects against cancer.
Kale holds up for up to five days if loosely wrapped in the refrigerator. If it is kept longer than this the leaves tend to toughen. A good goal is to fill half your plate with fruits and vegetables.
Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad. It will add color, flavor and texture to the salad. Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.
Serves 6. In a large frying pan, heat the olive oil over medium heat. Add the garlic, and saute until lightly golden — 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated — about 5 minutes. Stir in the tomatoes, and cook uncovered until the kale is tender — about 5 to 7 minutes longer. Remove from heat, and stir in the lemon juice, salt and pepper.
Kale contains 7 percent of daily iron needs. According to the University of Maryland Medical Center , omega-3 fatty acids are important for brain memory, performance, and behavioral function. Fiber may help lower cholesterol levels because it picks up excess cholesterol compounds in your gut and pushes them out in the elimination process.
A study published in Nutrition Research found that the fiber in steamed kale binds better to bile in the digestive tract, which results in more cholesterol being removed. According to the Linus Pauling Institute at Oregon State University , vitamin C is necessary for collagen production, which keeps skin looking youthful and aids in wound healing, and vitamin A is a compound in retinoids, which are popular in anti-aging skin treatments.
According to an article in the Journal of the American Academy of Dermatology , iron deficiencies can cause hair loss. Though iron supplements should not be taken unless patients have anemia, natural sources of iron, like kale, may help maintain hair.
Eating copious amounts of leafy greens can cause bloating, gas and constipation, according to The Washington Post. In January of , The New York Times published an opinion piece discussing possible connections between kale and other cruciferous vegetables and thyroid problems. Since then, kale has come under suspicion for being goitrogenic a substance that could cause swelling or dysfunction of the thyroid gland. Even those with hypothyroidism can eat as much kale as they want if it is cooked, according to an article in The Permanente Journal.
It has about 41 calories per cup, whereas kale has about 42 per cup. One benefit of kale is that you can choose from a variety of types. For example: Curly kale This is the most common type of kale, and you can recognize it by its curly or ruffled edges. Red kale Red kale has a slightly different appearance from curly kale. Its leaves may appear deep red or grayish green. This type of kale is more tender than curly or red kale, making it easier to eat raw.
Baby kale With its young tender leaves, this kale is also a good choice for a raw, healthy snack. Purple flowering kale This kale has a bitter taste and closely resembles cabbage leaves.
White flowering kale Add this kale to the menu if you prefer a peppery taste in your soups and side dishes. While kale has its benefits, eating too much of this veggie can be dangerous if you have certain medical conditions. Because kale is a source of vitamin K, which promotes healthy blood clotting, people who take blood thinners should speak with their doctor to see how much they can safely eat. Eating too much kale may interfere with the effectiveness of these medications, especially if the amount you eat from day to day varies greatly.
Eating this vegetable in large amounts may also cause an enlarged thyroid. Kale contains thiocyanate, and in large doses, this substance can trigger an iodine deficiency. Iodine contributes to healthy thyroid function, and a deficiency may lead to hypothyroidism. There are no set guidelines on how much kale to eat with these conditions. Eating small amounts should be okay.
Still, talk to your doctor before adding more kale to your diet if you have any of the above health conditions. Looking for interesting ways to prepare kale? Kale, Sausage, and Lentil Skillet Supper. Warm Balsamic Kale Salad. Rotating your greens is a perfect way to add variety to your plate. You can prepare it differently each time and never get bored. By subscribing you agree to the Terms of Use and Privacy Policy.
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