While not as well researched as some of the other cruciferous vegetables like broccoli or cabbage, kale is a food that you can count on for some outstanding health benefits, if for no other reason than its exceptional nutrient richness. Of all the super healthy greens, the health benefits of kale are king and is a great addition to a keto lifestyle.
A single cup of raw kale contains Vitamin A, Vitamin C, Vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin) and B6, Manganese, Calcium, Copper, Potassium, Magnesium, iron and phosphorus. Kale is one of the world’s best sources of vitamin C and contains more vitamin C than a whole orange. It contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid. It’s low in calories and eating more of it is a great way to increase the total nutrient content of your diet.
High in Anti-Oxidants
Kale like many other leafy greens is very high in anti-oxidants. Antioxidants are substances that help counteract oxidative damage by free radicals in the body. Oxidative damage is believed to be among the leading causes of aging and many diseases, including cancer. Anti-oxidants are powerful. They help protect the heart and lower blood pressure. Anti-oxidants also have anti-inflammatory, anti-viral, anti-depressant, and anti-cancer effects.
Reduces Cholesterol & Helps Blood Clotting
Substances found in Kale help reduce cholesterol by binding bile acids in the digestive system preventing them from being reabsorbed. This reduces the total amount of cholesterol in the body. Some studies suggest that eating steamed Kale is nearly as potent as the cholesterol-lowering drug cholestyramine.
Kale is one of the world’s best sources of vitamin K which is a critical nutrient for blood clotting.
There are several Cancer-fighting compounds in Kale. Studies have shown that eating cruciferous vegetables including kale may significantly lower the risk of several cancers.
Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A. Important minerals such as calcium, potassium, and magnesium are also found in kale.
Good For The Eyes & Weight Loss
Kale is high in lutein and zeaxanthin, nutrients that are good for the eyes. They have been linked to significantly reducing the risk of macular degeneration and cataracts. Kale is good for weight loss too. As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet.
Adding Kale to your diet is easy. Add it to salads and smoothies. One of my favorite drinks is a Kale Shake. It tastes delicious and is an easy way to boost your intake of nutritional compounds. Here’s how to make it.
Kale Shake Recipe:
Mix all in a blender
2 sticks of celery
1 TBS MCT Oil, coconut or avocado oil
1-2 TBS Apple cider vinegar
1 TBS Lemon Juice
1 TBS Nutritional yeast (optional)
Add 3-4 Cups of Kale
Sweeten with Stevia to taste
12 oz of water
Blend for 2-3 minutes until smooth. Add more water if too thick and if too watery add more Kale. Enjoy!
Consider Loading Up On Kale
Kale is definitely one of the healthiest and most nutritious foods on the planet. If you want to boost the number of nutrients you take in, consider loading up on kale.