Top 10 Amazing Benefits of Eating Kale : Nutrition Facts, Side Effects

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Kale is a dark green vegetable which has been eaten primarily because they are very low in calories. They are high in fiber and are known because of their digestive properties. They are an important part of Indian households and have been used so often in kitchens while cooking. They have also been added to soups, salads and similar recipes.

They have been recognized as the queen of greens and are truly the best out of all other green vegetables. It is rich in Vitamins which ensure good bone health and antioxidant activity.

Nutrition Facts Of Kale:

Kale belongs to the family of cabbage and has green or purple leaves. Raw kale is comprised of about 84% water and hence is one of the best low calorie foods. Below are the nutrition facts of Raw Kale:

  • Carbohydrates: 8.8 gm
  • Protein: 4.3 gm
  • Vitamin A – 63% (Dietary Value)
  • Vitamin K – 671% (DV)
  • Vitamin B6 – 21% (DV)
  • Vitamin C – 145%
  • Folate – 35% (DV)
  • Calcium – 15% (DV)
  • Manganese – 31%
  • Iron – 12%
  • Total Calories: 49kcal per 100 gms of serving

Top Benefits Of Eating Kale:

Check out these amazing benefits of including Kale in your regular diet:

Fights Anti-Ageing:

Kale can also fight ageing. Yes, you heard that right. Since they are rich in vitamins and minerals, with the help of veggie, one can improve the texture of the skin as well as its elasticity. Your skin will be firmer than before and there shall be a subtle glow on your skin. Since signs of ageing start to appear from a very early age, it is important to take the right steps from now. Therefore, start using kale while cooking and apply the right kinds of cream to make your skin look younger, fairer and radiant.

See More: Health Benefits Of Grapes

Fights Dangerous Diseases:

Kale is also responsible for protecting your body from various kinds of diseases and also free radical damage. This fruit can protect you from cancer and other conditions that could be life threatening. This is one of the most important reasons you should have kale on a daily basis. Not only will your overall health shall improve but you will keep yourself far away from any kind of disease that is life destructing.

Bone Health:

Kale is also great for your bones. Since they are full of vitamins and minerals, you can totally expect this to do keep your bones and teeth healthy and strong all throughout the year. Even as you age, you will never have to worry about your bone health because these nuts are going to do the needful. One of the main reasons why most doctors have advised to have kale on a daily basis is because of this important reason. So whether you are old or young, don’t miss out on kale.

Weight Loss:

People usually avoid eating kale thinking doesn’t have good taste in it. This statement bears no truth at all because you can add it to your salad. Kale can promote weight loss because of the low calories and fat found in it. It curbs the desire to over eat and indulge in between meals. In this way, not only will you feel satiated all the time but also shed a couple of pounds by the end of the month.

See More: Guava Health Benefits

Reduce Stress:

A great way to reduce stress and depression these days is by having some kale. Yes, you heard hat right. Macadamia is great for the health and can definitely be used to get rid of anxiety. Most people who work all day hardly have the time to relax. Having some of these nuts will get rid of any lethargic feel or dizziness and keep you active throughout the day. This will recharge your batteries and help you perform better in your daily activities.

Health Disease:

Kale is free from cholesterol and is highly beneficial when it comes to reducing the bad cholesterol and increase the good one. This nut is specialized in keeping you miles away from dangerous diseases and heart attacks or strokes. Not only will this improve your heart health but also keep your arteries clean all the time. Kale can also reduce the chances of any kind of coronary disease and keep you stable throughout the year. So if you want to keep yourself healthy and protect yourself from heart diseases, invest into more and more vegetables. And what could be better than kale?

Full of Vitamins:

As we all know, kale are full of vitamins. And vitamins are very much needed in order to live a life that is healthy and active. Having on a regular basis will not only purify our blood but also take care of your nails, hair and skin. It will definitely have a positive effect on your health and improve it overall only within a couple of months. This is the best since it can perform so many roles at the same time.

See More: Guava Leaves Benefits

Skin Benefits:

Kale is responsible in making your healthy and beautiful. They will improve the texture and complexion of your skin and help in maintaining a healthy and radiant glow. Kale acts as a skin ointment and removes all painful scabs and rashes that appear on the skin. Not just that, you will be able to moisturize and hydrate your skin daily because of this healthy veggie. So make sure you eat it in a regular basis. Give it a couple of months and you will surely get great results. Kale is very much trustworthy and ensures good skin to all.


With kale you will be able to get rid of one of the most common problems that people face every season; dandruff. This is basically seen on the scalp when it dries up and soon starts breaking into flakes. All you have to do is use kale while cooking and then take some of the raw leftovers and massage it all over your head and let it stay that way for the night. Get up next morning and rinse it thoroughly with cold water. You can also use some herbal shampoo to give it a good finishing. This can remove dandruff effectively.

Powerful Antioxidants

Kale is a rich source of powerful antioxidants like Quercetin and Kaempferol, which have anti-inflammatory and anti-viral properties. These antioxidants are also known to fight diseases like cancer, cardiovascular problems and depression. They also prevent oxidative damage that can lead to premature aging and cell damage.

How To Eat Kale:

As Kale is relatively new to the Indian market, you might be wondering how to eat it.

  • Kale can be mixed with other vegetables and fruits in a salad
  • You can prepare Kale chips that make for a great snack
  • Kale Soup is a delicious and wholesome meal for dieting
  • It can add crunch to your burgers
  • You can use Kale in a smoothie as well

How to Cook Kale:

Kale has a bitter taste and its important to know how to cook it properly to make it taste good.

Blanching Technique:

  • Blanching Kale can retain the crunch and green color, while removing the bitterness.
  • You can boil some water and add Kale. Leave it for sometime and transfer it to ice cold water

Boiling Technique:

  • If you are looking for a perfectly cooked Kale, boil it in water for 20 minutes and strain the leaves

Stir Fry:

  • Heat some oil in a wok and toss Kale. Stir fry for 10 minutes till it gets cooked

Side Effects Of Kale:

While Kale has a number of potential benefits for good health, its also important to understand the side effects of this green vegetable:

  • One may experience dry mouth with excessive urination due to Kale
  • The excess fiber in Kale can lead to diarrhea like symptoms
  • Kale can give allergic reactions like rashes, swollen eyes, redness, nausea, dizziness and throat irritation.
  • The high amounts of vitamins and minerals in Kale may not be a great diet for pregnant women
  • Too much Kale can not only prevent cancel cells from growing, but also destroys healthy cells in the body

If you wish to get rid of your multi vitamin and nutrient supplements, head out to the nearest supermarket and get your daily dose of Kale. With growing popularity, a number of recipes are available to make this gross looking vegetable tasty and delicious. If you are planning for a diet program, do not miss out on the amazing Kale!