Description
An excellent source of vitamin C
Vitamin C is an important water-soluble antioxidant that plays many important functions in human cells. For example, it is needed to make collagen, the most abundant structural protein in the body. Kale contains far more vitamin C than most other vegetables, about 4.5 times as much as spinach. The truth is, kale is actually one of the best sources of vitamin C in the world. A cup of raw kale has more vitamin C than a whole orange.
Kale helps lower cholesterol, which reduces the risk of heart disease
Cholesterol has many important functions in the body. For example, it is used to make bile acids, a substance that helps the body digest fat.
The liver converts cholesterol into bile acids, which are released into the digestive system every time you eat a fatty meal. When all the fat has been absorbed and the bile acids are working, they are reabsorbed into the bloodstream and used again.
Substances called bile acid chelators bind bile acids in the digestive system and prevent them from being reabsorbed. This lowers the total amount of cholesterol in the body. Kale actually contains bile acid chelating agents that lower cholesterol levels. This may reduce the risk of heart disease over time.
One study found that drinking kale juice daily for 12 weeks increased HDL (" good ") cholesterol by 27 percent and lowered LDL levels by 10 percent, while also improving antioxidant status.
Steaming kale significantly increased bile acid binding. Steamed kale is actually 43 percent as effective as cholestyramine, a cholesterol-lowering drug that works in a similar way.
Kale is one of the best sources of vitamin K
Vitamin K is an important nutrient. It is absolutely vital for clotting, and it does so by "activating" certain proteins and giving them the ability to bind calcium.
The well-known anticoagulant drug warfarin actually works by blocking the function of this vitamin. Kale is one of the best sources of vitamin K, with almost seven times the recommended daily amount in a single cup. The form of vitamin K in kale is K1, which is different from vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.
Kale contains a variety of cancer-fighting substances
Cancer is a terrible disease characterized by the uncontrolled growth of cells. Kale is actually rich in compounds that are thought to have a protective effect against cancer. One of them is sulforaphane, which has been shown to help fight cancer formation on a molecular level. It also contains indole-3-carbinol, another substance thought to help prevent cancer. Research has shown that cruciferous vegetables, including kale, may significantly reduce the risk of many types of cancer.
Kale is high in beta-carotene
Kale is often claimed to be rich in vitamin A, but this is not entirely accurate. It's actually rich in beta-carotene, an antioxidant that the body converts into vitamin A. For this reason, kale can be an effective way to increase your body's levels of this very important vitamin.
A good source of minerals
Kale is rich in minerals, some of which many people are deficient in. It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in a variety of cellular functions. It's also a good source of magnesium, a very important mineral that most people don't get enough of. Eating more magnesium may help prevent type 2 diabetes and heart disease.
Kale also contains quite a bit of potassium, a mineral that helps maintain the electrical gradient in the body's cells. Adequate potassium intake has been linked to lower blood pressure and a lower risk of heart disease. One advantage kale has over leafy greens like spinach is its low content of oxalates, a substance found in some plants that prevents minerals from being absorbed.
Kale is rich in lutein and zeaxanthin, powerful eye-protecting nutrients
One of the most common consequences of aging is poor eyesight.
Fortunately, there are a variety of nutrients in your diet that can help prevent this from happening.
Two of the main ingredients are lutein and zeaxanthin, a carotenoid antioxidant found in abundance in kale and some other foods.
Many studies have shown that people who get enough lutein and zeaxanthin have a much lower risk of developing macular degeneration and cataracts, two very common eye conditions.
Complaint
