How Kale Helps Promote a Healthy Lifestyle

Nutrient Content

Vitamins

Excellent Source of: 

  • Vitamin K – 684%
  • Vitamin A – 206%
  • Vitamin C – 134%

Also a Source of:

  • Vitamin B6 – 9%
  • Thiamin – 5%
  • Riboflavin – 5%
  • Folate – 5%
  • Niacin – 3%

Minerals

Excellent Source of: 

  • Manganese – 26%

Good Source of: 

  • Copper – 10%

Also a Source of:

  • Calcium – 9%
  • Potassium – 9%
  • Iron – 6%
  • Magnesium – 6%
  • Phosphorus – 4%

Other

Also a Source of:

  • Fiber – 5%
  • Protein – 4%
  • Antioxidants – Flavonoids, polyphenols
  • Bile Acid Sequestrants

*Nutritional Info From (1)

How Kale Prevents Chronic Disease

Kale contains a number of compounds that help improve your long-term prognosis for chronic disease.

How Kale Prevents Cancer

Kale is loaded with antioxidants and has been shown to prevent your risk of several different cancers. Cancer is often caused by oxidative stress and chronic inflammation. When there is an excess of free radicals, which are unstable molecules that attack your tissues, there is an increased chance of cancer cells growing and reproducing to different parts of your body. As a result, cancer spreads and becomes increasingly dangerous over time to your long-term health and survival-rate. (2)

  • Similar to other leafy greens, kale is high in several antioxidants, such as vitamin C, beta-carotene, flavonoids, and other polyphenols. These antioxidants help battle against free radicals and can eradicate them. (3)

  • Vitamin C protects your immune system by promoting white blood cell development. White blood cells can protect your body from foreign compounds and against several malignant cell types, including cancer cells.

    • Vitamin C has been shown to protect against many cancers, such as lung, breast, and colorectal cancers. (4, 5, 6)

  • Specifically, kale is loaded in two antioxidants, sulforaphane and indole-3-carbinol, which have been shown to prevent cancer.

    • Sulforaphane is able to fight against the formation of cancer cells and prevent them from increasing over time. (7)
    • Indole-3-carbinol also fights against cancer by promoting the apoptotic capabilities of these cells. (8)
  • Studies have shown that several cruciferous vegetables can prevent and reduce the risk of several cancers. (9)

How Kale Prevents Diabetes

Kale has been shown to prevent type 2 diabetes. Type 2 diabetes is caused as a result of increased blood sugar levels. As your blood sugar levels fluctuate and increase after a carb-loaded meal, your insulin resistance decreases. This leads to an increased risk of diabetes, which can, in turn, lead to many diseases.

  • Kale is sufficient in its magnesium content. Magnesium has been shown to have the ability to regulate blood sugar levels in the body by reducing the absorption of sugar. Ultimately, this can help reduce your risk of type 2 diabetes. (10)

  • Also, kale has high water content and is low in calories. As a result, kale can fill you up and has been shown to reduce your weight and blood sugar levels.

How Kale Prevents Cardiovascular Disease

Cardiovascular disease is one of the leading drivers of death in the world. Cardiovascular diseases can often be caused by a buildup of bad LDL cholesterol and high blood pressure. When there is an excess of LDL cholesterol, the LDL cholesterol will clump together and block blood flow from reaching certain parts of your body. As a result, this can lead to a stroke or heart attack. It is essential to consume foods with good HDL cholesterol, which combats and eliminates LDL cholesterol.

  • Kale contains compounds called bile acid sequestrants. Bile acid sequestrants can prevent bile acids from being reabsorbed in the digestive system. Typically, your liver will turn the cholesterol into bile acids, which is released into the bloodstream whenever you have a carb-loaded meal. So, the cholesterol stays in your body throughout any meal that you have – however, kale helps eliminate these bile acids. In turn, this lowers your cholesterol level and reduces your risk for heart attacks or stroke. (11)

    • One study found that having kale juice for a few months helped increase the HDL cholesterol by up to 25% and lowered the LDL cholesterol by 10%. (12)

    • Similarly, another study showed that kale increased this bile acid sequestrant effect. Kale was almost half as potent as a cholesterol-lowering drug for this beneficial effect against LDL cholesterol. (13)
  • Furthermore, kale is extremely rich in vitamin K. Vitamin K has been shown to reduce your risk for heart diseases by minimizing the probability of blood clots. Kale is one of the richest sources in vitamin K, so be sure to incorporate this into your diet for all the benefits laid out above. (14)

Kale Promotes a Number of Health Benefits

How Kale Promotes Bone Health

As mentioned above, kale is absolutely loaded in vitamin K. Kale is also adequate in potassium and calcium levels. All three of these nutrients have been shown to improve your overall bone health. Specifically, they each act and contribute to your bone’s overall strength, durability, and density. By consuming kale, you reduce your risk for bone-related disorders such as osteoporosis and rheumatoid arthritis. (15, 16, 17)

How Kale Promotes Eye Health

Kale is very rich in lutein and zeaxanthin. Lutein and zeaxanthin have been shown in many studies to have protective effects on your eye health. Many studies have shown that lutein and zeaxanthin can reduce your risk for age-related macular degeneration and cataracts. (18)

Kale is also rich in vitamin A and beta carotene (i.e., the precursor for vitamin A). Vitamin A has been shown to be extremely beneficial for eye health, as it improves your night vision. (19)

As you age, it is essential to receive lutein, zeaxanthin, and vitamin A to lower your chance for debilitating diseases and permanent damage.

Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on reddit
Reddit