{"id":3226,"date":"2019-01-27T08:31:49","date_gmt":"2019-01-27T08:31:49","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3226"},"modified":"2021-11-10T15:06:44","modified_gmt":"2021-11-10T15:06:44","slug":"20-benefits-of-kale-making-it-no-1-superfood","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/20-benefits-of-kale-making-it-no-1-superfood\/","title":{"rendered":"20 Benefits of Kale Making it No.1 Superfood"},"content":{"rendered":"\n
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Nowadays you\u2019ll find kale present in every other recipe. You walk down the street and see someone drinking a kale smoothie, turn the corner and see someone holding a bag of kale chips, then reach your office and see your coworker eating a kale salad. If you\u2019re one of those people who like to stay up to date on the latest health trends, you\u2019re likely already familiar with all the benefits that kale has to offer. <\/p>\n\n\n\n

That said, if you haven\u2019t been in the loop on all the latest information about kale, we\u2019re here to catch you up on everything that you need to know. You might think the hype is misplaced, but we\u2019re here to educate you on all the nutritious facts of kale so that you can see why everyone is going gaga over this green superfood. Without further adieu, here are eight of the best health benefits that kale has to offer.<\/p>\n\n\n\n

1. Digestion
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Kale <\/a>is made out of fibrous material which makes it great for helping with digestion, much like other leafy greens. An important thing to remember when you\u2019re eating kale is that the stems are edible, and are actually great for your health if you eat them. <\/p>\n\n\n\n

The stems have high levels of probiotics \u2014 which will increase the numbers of good flora in your gut. While kale stems can be a bit tough when they\u2019re raw, you can achieve a crunchier texture when you saute them in olive oil or avocado along with some sea salt. Seeing as kale is high in fiber content and holds probiotics, it\u2019s definitely a great choice if you\u2019re struggling to beat diarrhea. <\/p>\n\n\n\n

Fiber and probiotics can both help regulate bowel movements and get you on a more natural schedule that will keep your digestive system healthy. Irregular bowel movements are one of the main causes of poor digestion.<\/p>\n\n\n\n\n\n\n\n

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2. Iron
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Many people may not know that kale is very rich in iron<\/a>. In fact, kale has a better iron to calorie ratio than beef. Irion is an important part of any diet as it can boost your overall health. Iron is especially useful for women as it can help with the formation of hemoglobin. <\/p>\n\n\n\n

Iron also aids in the formation of enzymes. It can even help your body transfer oxygen wherever it\u2019s needed more efficiently. Cell growth is another bodily function that benefits whenever you get your daily dose of iron. Furthermore, if you get enough iron, you\u2019ll be aiding your liver and making it easier for it to filter out any toxins that you don\u2019t want in your body. <\/p>\n\n\n\n

Thus, in an indirect way, iron detoxifies your body by aiding liver function. What are you doing sticking with bronze? It\u2019s time for you to step into the iron age with kale.<\/p>\n\n\n\n\n\n\n\n

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3. Vitamin K
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Vitamin K<\/a> is a very important nutrient to have. Getting more of it in your diet can significantly reduce the odds of developing cancer later in life. Vitamin K1 is often referred to as the coagulation vitamin due to the fact that it aids the blood-clotting mechanism of your body. Vitamin 2 activates 17 proteins that keep your body healthy. <\/p>\n\n\n\n

One such protein is called osteocalcin, a protein that regulates the production of bone to ensure that enough is built to replace any bones that might have been broken down. Another protein that vitamin K2 activates is MGP which ensures that calcium doesn\u2019t stick to the walls of your arteries. <\/p>\n\n\n\n

This keeps your arteries healthy and prevents the development of serious issues down the line. There have also been studies that suggest that vitamin K can reduce the odds of developing diabetes at any point in your life. With all these O-K vitamins, why wouldn\u2019t you eat kale?<\/p>\n\n\n\n\n\n\n\n

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4. Antioxidant
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Kale is rich in antioxidants <\/a>\u2014 molecules that sacrifice one of their electrons to the free radicals that roam your body. This action neutralizes the free radicals to ensure that they don\u2019t steal an electron from one of your cells. When you have enough antioxidants in your body, you\u2019ll be able to stop nearly all of the free radicals to ensure that they don\u2019t damage your cells. <\/p>\n\n\n\n

Antioxidants like flavonoids and carotenoids can also protect you from different types of cancer. Bear in mind that the antioxidants in kale are sensitive to heat so eating kale raw is the best way to get all of them in your system. Steaming or cooking the kale could kill off a large portion of the antioxidants that could have otherwise protected your body from free radicals and cancer. <\/p>\n\n\n\n

You might be able to get away with adding kale to your soup provided you let it cool down to a warm temperature before adding the kale in.<\/p>\n\n\n\n\n\n\n\n

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5. Anti-inflammatory
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Kale is an anti-inflammatory<\/a>. With so many herbal solutions to inflammation such as kale, honey, and cannabis, it\u2019s truly baffling why people would still take NSAIDs that brings a myriad of side effects with them. Popping pills is never a good habit, especially when there are perfectly good alternatives. <\/p>\n\n\n\n

A single cup of kale contains a tenth of the omega-3 fatty acids that you need each day which supports the endocannabinoid system thereby reducing inflammation. Boosting the endocannabinoid system can also improve cognitive function, prevent heart disease, and help keep you healthy in countless other ways. The next time you\u2019re suffering from inflammation, drop the Ibuprofen and get yourself a cup of kale. <\/p>\n\n\n\n

You can even blend kale up and drink it in smoothie form to deal with inflammation while also getting a tasty snack. If you want to add some flavor, you can pour some honey into the blender.<\/p>\n\n\n\n\n\n\n\n

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6. Heart health
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Keeping our hearts healthy is very important. After all, we\u2019re only born with one heart<\/a>, and getting a transplant is a very difficult and dangerous process. There is strong evidence supporting the fact that kale boosts heart health. One particular study saw that men who ate kale on a regular basis reduced the risk factors that would otherwise threaten their coronary arteries. <\/p>\n\n\n\n

These men took the kale in juice form. That said, if you want to stay on the safe side and protect your thyroid, it\u2019s recommended that you cook your kale before you consume it, though please note that this will destroy the antioxidants contained within it so you should eat it raw if you\u2019re using it as a natural anti-inflammatory. <\/p>\n\n\n\n

Heart transplants are costly, often costing over $1.4 million dollars for a single transplant, whereas kale is a cheap vegetable that you can add to your meal every now and then to ensure that you never have to bankrupt yourself by replacing your heart.<\/p>\n\n\n\n\n\n\n\n

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7. Vitamin A
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Vitamin A<\/a> describes a group of retinoids that are fat-soluble. These include retinal, retinol, and retinyl esters. Vitamin A helps with various things in your body including reproduction, vision, communication between cells, and proper immune system function. <\/p>\n\n\n\n

Vitamin A helps with vision due to the fact that it aids with the functioning and differentiation of your conjunctival membranes as well as your cornea. Vitamin A will also help with cell growth which can boost your kidney, lung, and heart health. Beyond organ health, vitamin A is also an important defense against various types of cancer, specifically oral cavity, and lung cancer. <\/p>\n\n\n\n

This makes vitamin A and kale a no-brainer for those who previously smoked as it can offset the risk and reduce their odds of developing lung cancer down the line. Vitamin A boosts cell health, organ health, immune health, and protects you from one of the deadliest diseases man has ever faced, cancer, so from a logical standpoint, there\u2019s no reason to not ingest a vegetable that contains high levels of it.<\/p>\n\n\n\n\n\n\n\n

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8. Vitamin C
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Those who don\u2019t get enough vitamin C<\/a> can age faster and have more obvious signs of aging both in their aesthetic and in their mental or physical performance. The reason that vitamin C deficiency is so easy to fall into is the fact that the human body wasn\u2019t designed to produce high amounts of vitamin C all on its own. <\/p>\n\n\n\n

The telltale signs of vitamin C deficiency include abnormally low iron levels, bleeding gums, and easy bruising. Vitamin C is important because it slows down the aging process so that you look and feel younger for longer. Bear in mind that vitamin C is sensitive to heat so you should lightly saute your kale if you want to preserve the vitamin C it contains. <\/p>\n\n\n\n

You could also blanch the kale as it will ensure that your thyroid stays safe without destroying the vitamin C within the kale. Whether you blanch or saute, you\u2019ll surely stay younger by adding kale to your diet.<\/p>\n\n\n\n\n\n\n\n

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9. Nutrient Dense Plant Nutrition<\/h3>\n\n\n\n

With its abundance of vitamins<\/a>, minerals, and antioxidants, kale is one of the most nutrient-dense forms of nutrition on the plant. If you’re using a plant-based diet, kale is an essential cruciferous vegetable to add to your meal plans. <\/p>\n\n\n\n

Vegans and vegetarians often receive criticism for not receiving enough protein and essential minerals due to a lack of meat in their diet. Adding kale into your meal plans gives you enough vitamins, minerals, and plant-based protein to boost your daily and weekly macro and micro-nutrient levels. <\/p>\n\n\n\n

It’s easy to get more kale into your diet. Adding it to fresh salads and other meals is a great idea, but there are many recipe ideas for this leafy green. <\/p>\n\n\n\n

Try kale chips for a light snack during the day. Season them with Oryx smoky sea salt and crisp to perfection in the oven. Getting kale into your diet in any form helps improve digestion and reduce systemic inflammation.\u00a0<\/p>\n\n\n\n\n\n\n\n

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10. Polyphenols<\/h3>\n\n\n\n

While this leafy green has plenty of vitamins and minerals, Kale also comes with plenty of flavonoids and polyphenols <\/a>that boost your overall health and well-being. Flavonoids and polyphenols are what give the kale its unique dark-green color and taste. Polyphenols have several advantages in improving your health.<\/p>\n\n\n\n

Some of the polyphenols found in kale include quercetin and kaempferol. These potent natural compounds provide the green color in the crucifer while adding several health benefits to eating kale. The quercetin and kaempferol found in kale help lower blood pressure while providing a potent protective effect to the cardiovascular system and endothelial ling. <\/p>\n\n\n\n

The quercetin and kaempferol polyphenols in kale also provide an anti-microbial and anti-viral effect, boosting the immune system’s health. As a result, your body finds it easier to fight and recover from the disease. Polyphenols are the biggest advantage to eating a plant-based diet or including cruciferous vegetables in your meals.<\/p>\n\n\n\n\n\n\n\n

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11. Fiber for Immune Health<\/h3>\n\n\n\n

Fiber <\/a>is critical to our digestive health. When you don’t get enough fiber in your diet, you’re at risk of developing digestive disease and disorders. People that don’t get enough fiber in their diet find they experience more digestive tract infections, and they also have a lowered immune response.<\/p>\n\n\n\n

More than 60% of the human immune system resides in the gut. Our gut flora provides a weak immune response to invading pathogens for people who don’t have good digestive health. As a result, it’s easier for people to contract foodborne illnesses, such as stomach bugs. People with bad digestive health might also have a stronger reaction and a harder time dealing with a bout of food poisoning.<\/p>\n\n\n\n

Kale is an outstanding source of fiber to add to your diet. This crucifer helps to sweep the digestive system clean of any undigested food that might catch in your bowels and cause an infection. Kale keeps your digestive system moving, ensuring your gut flora has high-quality food to work with, improving your immune response.<\/p>\n\n\n\n\n\n\n\n

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12. Mitigates the Effects of Hypertension<\/h3>\n\n\n\n

Patients with consistently high blood pressure readings are dealing with a condition known as “Hypertension.” Hypertension <\/a>occurs for many reasons, including an unhealthy diet and lifestyle.<\/p>\n\n\n\n

If left unmanaged, patients with hypertension are at higher risk of developing cardiac myocardial infarction (heart attack). Patients that experience one heart attack are at higher risk of experiencing a second cardiac event in the near future if they don’t change the contributing risk factors in their life.<\/p>\n\n\n\n

High blood pressure can occur due to reactions to anxiety and stress. It can also happen due to a poor diet. Changing your lifestyle habits and diet provides outstanding results for improving your heart health. Adding kale into a few meals each week helps to improve your digestive health, reducing systemic inflammation. <\/p>\n\n\n\n

Kale is not a pharmaceutical blood pressure drug, but the polyphenols found in the crucifer help to naturally lower your blood pressure levels. If you’re concerned about heart health, adding cooked kale into your diet is the best way to increase your intake of healthy fiber, nutrients, and polyphenols. <\/p>\n\n\n\n\n\n\n\n

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13. Cancer-Fighting Properties<\/h3>\n\n\n\n

Cancer <\/a>is a leading cause of death worldwide. Colorectal cancer kills more than 53,000 people every year, most of them men. There are several reasons people develop colorectal cancer, with a poor diet and lifestyle accounting for many cases. <\/p>\n\n\n\n

Eating high-fiber foods like kale is an excellent preventative measure to ensure you keep colorectal cancer out of your life. Fiber sweeps the digestive system clean, ensuring optimal organ health. While fiber is an important part of adding kale to your diet, other cancer-fighting properties in this crucifer make it worth adding to your diet. <\/p>\n\n\n\n

The indole-3-carbinol found in kale could potentially have cancer-fighting properties. This sulfuric compound helps to kill cancer cells and stop their spread throughout the body. Therefore, it’s a sensible idea to add a few servings of kale to your meals each week. This strategy serves as a preventative measure to reduce the risk for the development of colorectal cancer.<\/p>\n\n\n\n\n\n\n\n

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14. Kale Is Good for Your Vision<\/h3>\n\n\n\n

As mentioned earlier, kale<\/a> is an excellent vitamin A source, giving your body many health advantages, like improved vision. However, is it the vitamin A that your body is absorbing from kale?<\/p>\n\n\n\n

While kale is a good source of vitamin A, many people don’t realize that it’s the beta-carotene found in kale that gives the cruciferous vegetable its benefits for improving your eyesight. The body absorbs beta-carotene, converting it into vitamin A.\u00a0<\/p>\n\n\n\n

While beta-carotene is a critical nutrient assisting with optimal ocular health, it’s not the only antioxidant responsible for boosting your vision. The lutein and zeaxanthin found in kale are carotenoid antioxidants found in significant amounts in kale.<\/p>\n\n\n\n

The lutein and zeaxanthin found in kale help scavenge free radicals that affect cell oxidation. Therefore, you improve cellular health in your eyes and retina. As a result, your eyes experience a slower degeneration with the aging process, keeping your vision for longer.\u00a0<\/p>\n\n\n\n\n\n\n\n

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15. Kale Can Assist with Weight Loss Diets<\/h3>\n\n\n\n

Anyone embarking on a diet knows they need to cut down on sugar and refined carbohydrates<\/a>. You’ll also need to increase your intake of fibrous vegetables and fruits. If you’re having a hard time finding vegetables to add to your diet, try kale.<\/p>\n\n\n\n

Kale helps to keep your digestive system moving, preventing any digestive backup from dropping your calorie intake. The polyphenols found in kale also help regulate ghrelin production, the hormone responsible for making you feel hungry.<\/p>\n\n\n\n

As a result of the effect on your digestive system from the polyphenols found in kale, your experience fewer hunger pangs that force you to binge, derailing your diet. Kale also provides a satiating effect, making you feel fuller without adding unnecessary calories into your diet plan. <\/p>\n\n\n\n

When you feel full, you’ll eat less, ensuring you don’t feel the urge to snack during the day. Kale also helps regulate your blood sugar levels, ensuring you don’t get those mid-morning sugar cravings.<\/p>\n\n\n\n\n\n\n\r\n

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