It will come of no shock to anyone in the blogosphere or foodie world that Kale is somewhat of a holy grail when it comes to nutritional food. I am an absolute geek for this leafy green and try to add it to whatever I can. In fact I went full-circle ‘kale nerd’ recently and treated myself to this tee dedicated to the fabulous food…
So I have done a lot of research on the benefits of kale and have highlighted some of the best reasons to get this into your daily diet. This is by no means all of the benefits of kale but probably the ones I find most important…
1. Kale has way more calcium than milk per calorie. This is so important for bone health and the prevention of developing osteoporosis. Calcium is also an important part of speeding up metabolism.
2. Kale is jam packed full of iron. In fact, you will find more iron in kale than you will in red meats such as beef. Iron is so important for our health, it aids oxygen transportation in red blood cells, cell growth and liver function. Deficiencies in iron can also lead to debilitating conditions such as anaemia.
3. Kale is also rich in vitamin C. In fact, just a cup of kale will provide you with 134% of your daily recommended vitamin C intake. Vitamin C is an all round great vitamin, it helps the immune system, speeding up of metabolism and keeping the body hydrated. I try to pump myself full of vitamin C whenever I feel a cold coming on and it is gone within hours!
4. Vitamin K. Lots of it. In a cup of kale you will gain a whopping 684% of your RDA (recommended daily allowance). Vitamin K is helpful in fighting liver and colon cancer, it is often used alongside chemotherapy for these cancers as an extra bit of fight! This vitamin is also a necessity for bone health and blood clotting.
5. Kale is really really good for your eyes. It contains lutein (which is the yellow carotene which is found in the retinas of the eyes at concentrated levels). Macular Degeneration, which is an age related condition involving the loss of sight due to damaged retinas, has been proven less for those eating lutein rich foods. (Source here)
6. Kale aids cardiovascular support. Due to the nutrient dense leafy green having so many minerals and vitamins, this aids health in cardiovascular functioning which thus aids lowering cholesterol making it a popular choice for those on a diet!
7. Anti-inflammatory benefits. Kale is extremely rich in omega-3 fatty acids, making it a popular choice for those who do not eat a lot of seafood. Omega-3’s fight against lots of different things including arthritis, asthma and auto-immune disorders.
8. High fibre content. Everyone knows that a diet rich in fibre is essential for the functioning of the digestive system. This means that absorption and elimination of what comes from your meals will be fast and efficient!
9. Kale is rich in anti-oxidants. Here is some jargon for you… it took me a while to get my head around the work of anti-oxidants and all the different things they do! The carotenoids and flavenoids (types of anti-oxidant) have been proven in cases to help fight against certain cancers in the past. (Source here– including some more on anti-oxidant behaviours!)
10. 0% saturated fat. Meaning this is a really really good addition to any dinner menu, breakfast or smoothie recipe without the worry of it adding to the belly pouch!
I hope that you enjoy kale as much as I do. If you have any recipes or anything do let me know! I recently tried Kale chips, they were interesting and delicious, probably valid as a blog post subject at some point in the future!