7 Health Benefits Of Kale

What is Kale?

The health benefits of kale have been enjoyed since ancient Rome. Kale is a dark green leafy vegetable.It is leaves are generally green or purple in color. Kale is a member of cruciferous vegetable.It is also called Borecole. It belongs to the group of vegetable called Brassica Oleracea. Kale is considered close to wild cabbage.It was first cultivated in the Mediterranean Area.It is a winter vegetable and cannot survive high temperatures.

During the middle ages, Kale was one the favorite leafy vegetable. Kale Leaves are large and stringy. Their color varies from dark green to light green.The leaves can measure from 30 to 40 cms. The stem of Kale is fibrous. Kale vegetable is usually grown in Scotland, Germany, and Holland.There are many health benefits of kale. It is a superfood and has high nutrient density.

Kale Nutrition

100g of Kale provides 207kJ of energy. It also contains 8.8g of carbohydrates, 2.3g of sugar, 3.6 g of dietary fiber, 4.3 g of protein, 500ug of Vitamin A, 120mg of vitamin C and 150 mg calcium. It also contains folate 141 ug, magnesium 47 mg, phosphorus 92 mg, sodium 38 mg. It is a good source of water too. 100 g of Kale contains 84g of water.Does Kale contain calories too? 100 grams of kale contains 49 calories.

Health Benefits Of Kale

Health benefits of kale, It is beneficial for overall well being. The fiber in kale is beneficial for diabetics and high blood pressure patients. Antioxidants in kale help to lower down the chances of cancer. It is a cruciferous vegetable.Kale is also good for healthy skin and hair. Vitamin C in kale helps to boosts the production of collagen. It also protects the skin from the harmful free radicals. Free radicals are responsible for early signs of aging. They can also lead to cell injury and many diseases like coronary disease and cancer. They are responsible for plaque formation in the arteries.

Health Benefits Of Kale

Health Benefits Of Kale

Kale Vegetable For Diabetes

The fiber in kale helps to lower down the blood sugar levels. Fiber slows down the passage. It provides hormones a longer duration to act upon. Fiber helps in digestion of carbohydrate. It ensures slow absorption of carbohydrate in the bloodstream.The fiber in kale helps to prevent Type 2 Diabetes.According to studies, kale helps to lower down the blood sugar levels and increase insulin sensitivity.

Kale For Weight Loss

Kale contains soluble fiber. Fiber slows down the process of digestion and increases the process of nutrient absorption. It also delays the release of appetite-stimulating hormone ghrelin. Ghrelin also promotes fat storage. The fiber in kale helps you to feel satisfied for a longer period of time. It also helps you to control your calories intake. It makes easier for you to keep a check on your weight.

Besides, weight loss kale also keeps constipation at bay. Kale Benefits For Constipation. The fiber in kale ensures smooth bowel movement. It adds bulk to the stools, ensuring a smooth passage of them. According to the American Heart Association, one must have 25 g of fiber daily.

Kale For Skin

Kale For Skin

Kale Benefits For Skin

Health Benefits Of Kale,100 g of Kale contains 500ug of Vitamin A. Vitamin A helps in growth of skin and hair tissues. Vitamin A also helps in the production of Sebum. Sebum keeps the skin and hair moisturized. Kale also, contains Vitamin C. Vitamin C helps in the production of collagen.

Collagen provides structure and framework for skin, hair, and bones. Vitamin C also helps in the absorption of Iron. Iron helps in increasing the blood circulation to hair and skin. Thus, promoting their growth.

Kale For Bone Health

Vitamin K helps in blood clotting. Vitamin K can also help in improving bone health. Vitamin K also helps in reduction of bone loss.It helps in the absorption of calcium. Calcium is building a block of bones. Kale is a rich source of Vitamin K.

Kale for heart and cancer

Kale for heart and cancer

Kale For Heart and Cancer

Health Benefits Of Kale, it has an anti-inflammatory property. Kale contains Vitamin K. Vitamin K reduces the calcification of the arteries. It also helps in thinning of the blood.Kale also contains both Omega 3 and Omega 6. Omega 3 helps to lower down the triglycerides and reduce blood pressure.It also reduces blood clotting. It also helps to lower down the risk of strokes and irregular heartbeat.

Omega 3 helps to lower down the inflammation.Kale is a powerhouse of antioxidants like beta-carotene and vitamin C. Antioxidants help to fight free radicals. Free radicals are detrimental to our health in many ways. They are responsible for plaque formation in the arteries. Antioxidants also protect us from a deadly disease like cancer.Kale also helps in detoxification.It helps to remove toxins from the body. Kale contains Isothiocyanates. They help to detoxify your body at cellular level.The antioxidant and anti-inflammatory properties of kale make it a perfect food for heart health.

Kale For Eyes

Health Benefits Of Kale, it can also help you to maintain a healthy eyesight. Kale contains Lutein and Zeaxanthin.They prevent macular degeneration and cataracts.They filter out high energy blue wavelength. They also ensure good health of eyes.According to American Lutein and Zeaxanthin maintain healthy cells.

Kale vs Spinach

Kale is a good source of Vitamin C and K as compared to spinach. Kale contains 120 mg / 100g of vitamin C.Raw Kale is a good source of vitamin C.Vitamin C helps to boost the immunity of the body and production of collagen.Vitamin K helps to maintain a good heart health.It has blood clotting effects.Kale and spinach both are a good source of Beta-carotene and Vitamin K. Differences in the value of nutrients are minor or insignificant.

How To Cook Kale?

How To Eat Kale? Kale can be eaten raw. You can try kale salad. Below are some tasty and healthy kale recipes.

1.Easy Garlic Kale

You Need

1 Bunch Kale

1 Tablespoon olive oil

1 Tablespoon minced Garlic


Soak kale leaves in water to clear of the sand particles. Discard the stems. Chop the leaves into 1-inch pieces.

Heat olive oil and cook garlic for 1 minute. Add kale to the skillet and place a cover over the top.

Cook, stir occasionally. Stir until kale becomes tender.

Superfood Kale Tapenade, Avocado, and Egg Toast

Superfood Kale Tapenade, Avocado, and Egg Toast

2.Superfood Kale Tapenade, Avocado, and Egg Toast

You Need

2 free-range eggs, poached

1 Ripe Avocado, peeled and sliced

2 tablespoon Tahini

2 tablespoon Pumpkin seeds

2 tablespoon chia seeds

2 tablespoon super food tapenade

Freshly ground black pepper

Good quality whole wheat toast

For The Tapenade

1 cup fresh kale leaves

half cup green pitted olives

1 tablespoon pumpkin seeds

half tablespoon spirulina

1 garlic clove

1 tablespoon lemon juice

2 tablespoon extra virgin oil

A pinch of salt


Drizzle the toasts with tahini sauce and add avocado slices and poached egg on the top.

Place the tapenade ingredients into a blender, and transfer into an airtight container.

Add a tablespoon of superfood tapenade on the top. Garnish with pumpkin and chia seeds.


3.Baked Kale Chips Recipe

You Need

1 Bunch Kale

1 Tablespoon olive oil

1 Tablespoon seasoned salt


Preheat oven to 175 C. Line a non-insulated cookie sheet with parchment paper.

Separate the kale stems from the leaves. Cut the pieces of leaves. Wash and dry the leaves. Drizzle the leaves with olive oil and sprinkle with seasoning salt.

Bake until the edges turn brown.

Sauteed Kale

Sauteed Kale

4.Sauteed Kale

You Need

2 kgs Young Kale, stems and leaves chopped

3 Tablespoon olive oil

2 Cloves garlic, finely sliced

Half Cup Water

Salt and pepper

2 Tablespoon red wine vinegar


Heat olive oil in a large saucepan

Add garlic and cook until soft

Raise the heat to add water and kale and toss to combine

Cover and cook for 5 minutes

Let the water evaporate

Season with salt and pepper and finally add vinegar.

How To Store And Buy Kale?

You can buy kale in original form or go for pre-chopped version. You must stay away from yellow and dull leaves. Leaves must be green in color and sturdy to touch. Leaves of kale must be washed properly before cooking or adding them to salads.You can store kale in a refrigerator for 4 to 5 days in a loose packet.

Is Kale Bad For You?

Kale is considered as the powerhouse of nutrients. Too much kale can cause thyroid hormone.

According to Oregon State University’s Linus Pauling Institute, Kale contains progoitrin, a compound that can interfere with thyroid hormone synthesis. Moderation is the key to health. Don’t over consume kale.Consult your doctor before making any changes to your diet. Thyroid patients must be extra careful before consuming kale.

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