7 Excellent Health Benefits of Kale + How to add Kale to your Diet

health-benefits-of-kaleKale is an absolute nutritional powerhouse and is often referred to as the “queen of greens”. Kale is very versatile and can be eaten raw or cooked. Many people commonly add kale to their green juices or smoothies, or use it in salads or cooking. Kale is a good source of folate and magnesium and is packed with vitamins. Here are 7 great benefits of adding more kale to your diet:

1) Kale is high in iron. Some people may call kale “the new beef” due to its high iron content, and in fact per per calorie, kale has more iron than beef. Iron is essential for the formation of haemoglobin and enzymes, cell growth, liver functions and more, transporting oxygen around various parts of the body.

2) Kale has powerful antioxidants. Kale is an excellent source of antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

3) Kale is high in Vitamins. Vitamin A (Vitamin A may help prevent various cancers such as lung cancers, and is renowned to improve vision), Vitamin C (a great immune system booster which also aids your metabolism and hydration) and vitamin K (can help protect against various cancers and is important for a wide range of bodily functions such as bone health)

4) Kale is high in fiber and low in calories. Kale has zero fat and is incredibly low in calories whilst having a high fiber content which is great for aiding digestion. One cup of chopped kale is as low as 33 calories which is great for weight loss or maintaining a healthy weight.

5) Kale is detoxifying.  Kale is a great detox food as its filled with fiber and sulfur which in return keeps the liver healthy and gets rid of waste material.

6) Kale is anti-inflammatory. Kale is a great anti-inflammatory food  which can help prevent or fight against arthritis, asthma and autoimmune disorders. Kale is also great for cardiovascular support and can help lower cholesterol levels.

7) Kale is a great source of calcium. Per calorie kale offers more calcium than milk which helps in maintaining a healthy metabolism and preventing bone loss and osteoporosis. One cup of chopped kale contains 9% of the daily value of calcium.

How to add kale to your Diet

kale-green-smoothieSome of the easiest ways to add kale to your diet is to make a green smoothie or green juice. Kale is also easy to cook with, you can lightly steam it, add some to a stir-fry or simply chop it fine and add it to a salad. Kale may be a bit bitter and hard so you might want to “massage” it or stir it with some sesame dressing, soy or lemon juice. Here’s some easy vegetable juice recipes and smoothies with kale:

Kale Juice Recipes

Green Smoothies with Kale

Berry Smoothies with Kale

References:
WebMD | Care2

 

 

Healthy Living Hub

Healthy Living Hub

Healthy living hub enthusiasts are passionate about well-being and healthy lifestyles, and we aim to help people return to their best by motivating and promoting simple changes in lifestyle and food habits. We encourage the mind body connection and believe in an all-round approach to health and personal well-being.
Healthy Living Hub

Latest posts by Healthy Living Hub (see all)