Health

20 Miraculous Health Benefits Of Kale + Nutrition Facts

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Even today most of the people are not aware of the information related to what is kale. Kale was originated in the Mediterranean eastern part along with Asia. The kale vegetable came into existence in 2000 B.C. The kale leaves were one of the most eaten green leaves in the middle-aged time. The kale crop is mostly grown in the autumn and the winter season. Right from the ancient time, health benefits of kale was famous. Thanks to the immense popularity that the ingredient has got in the present time, the world is now aware of the many benefits that it can deliver to the hair, health and the skin of its various users.

What is kale?

Kale is one green leafy vegetable which is a part of the cabbage family. It is an easy to grow plant which has enormous benefits for its users. Kale is one of the healthiest and the most nutritionist ingredient available in the Indian market. These leaves can either be green or purple in color and are considered to be very close with the wild cabbage family.

health benefits of kale

Other Names Of Kale In Different Languages:

Kale is now famous in the entire world for its nutritional benefits for the functioning of the body. Along with the variety, the kale is famous for its different names in different parts of the world. Some of the kale names that are popular in other languages are as follow:

  • Hindi: Gobhee
  • Tamil: Kale
  • Telugu: Kale
  • Kannada: Kel
  • Malayalam: Kel
  • Gujarati: Kale
  • Marathi: Kale

Is kale Good For You?

Considering the benefits of kale it won’t be wrong to say that the regular consumption of kale is extremely good for health. It not only helps the body to recover from the existing diseases but also helps in delivering the body with the entire essential kale nutrition that helps in the normal functioning of the body. Another amazing thing that shouldn’t be missed of this ingredient is the minimal side effects of kale on the health of its users.

Importance of kale:

Understanding the importance of kale won’t be that difficult if you have understood what is kale. Along with being rich in the various vitamins and minerals, kale is also rich in the desired water content and this makes this ingredient as one of the most helpful and essential for the body needs.

If you are regular with the consumption of kale in your diet, it will not only help in improving your health but will also help in improving the hair and skin quality. This one simple ingredient is the complete package of all the nutrients that you need. It is totally worth to understand the importance of this ingredient and to include it in the diet as soon as possible.

Kale Nutrition Facts:

Wouldn’t it be amazing, if you know the exact amount of kale nutrition that you are taking so as to be sure of the benefits that it will give to your body? Eating kale every day can benefit your body in the best possible ways that cannot be compared with any other ingredients or remedies.

Along with this, knowing the nutritional value of kale will specify all the details needed in knowing what is kale good for health-wise. If you are interested in knowing about the kale vitamins along with the raw kale nutrition, then here are some of the relevant details about the same.

  • Calories: 33
  • Total fat: 0.6g
  • Cholesterol: 0mg
  • Sodium: 25.5mg
  • Potassium: 329mg
  • Total carbohydrates: 6g
  • Protein: 2.9g
  • Vitamin A: 133% of Reference Daily Value (RDI)
  • Calcium: 10% of RDI
  • Vitamin D: 0% if RDI
  • Vitamin C: 134% of RDI
  • Iron: 5% of RDI
  • Magnesium: 7% of RDI

Best Benefits Of Kale:

You can expect a number of benefits of this amazing ingredient for your health, hair, and skin. This means that with the use of this single ingredient, you can get the benefits for your entire body.

Health Benefits Of Kale:

How healthy is kale? If you have been thinking about this, then you should be understood and know the various health benefits of kale. Here are some of the health benefits that kale can offer to you:

1. Kale Is Filled With Powerful Antioxidants:

If you are aware of the nutritional value of kale, you would be absolutely sure that this ingredient is extremely high with the number of antioxidants. It contains a variety of antioxidants which combine together and offer the best of benefits for the overall effective functioning of the body. These antioxidants available in the fresh kale even bring positive results for the minute problems of the body along with the bigger ones.

How To Consume:

Mix some of the kale leaves with some nuts or with some seasonal ingredients to enhance its value for delivering the desired benefits for the body. Have a bowl of mixed kale leaves with other ingredients in the morning and feel charged up throughout the day. Apart from this, it is also suggested by some health experts that you can take a bowl of kale leaves after your exercise routine. This will further enhance the kale leaves benefits.

2. Kale Can Help Lower Cholesterol and Reduce The Risk of Heart Diseases:

Kale is one of those ingredients which are rich in the bile acid sequestrates which are known to have a positive impact for lowering the cholesterol levels of the body. The reduced cholesterol levels also help in preventing a number of heart diseases and thus benefits the body in the best possible manner. Along with this, kale leaves are also a good source of vitamin C as well as omega-3 fatty acid, which makes sure to reduce the harmful effects on the healthy functioning of the heart.

How To Consume:

Take a glass of kale leave juice in the morning or in the evening and witness its results for reduced risk of heart problems. You should at least try having kale leave juice for about 1-2 months for properly controlling the effects of high cholesterol levels.

3. Kale Can Help Detoxify Your Body:

If you are still one of those users who are not aware of what is kale good for, then this may interest you that you can use kale leaves for detoxifying your body. Not many people or even the kale leaves users are aware of its benefit for detoxifying the body. The high amounts of fibers in the kale leaves are majorly responsible to detoxify your body. The fibers available in the kale leaves maintain the regular functions of the body and thus help in detoxifying the entire body. The entire detoxification process, with the use of kale leaves, helps in enhancing liver health along with delivering the desired health benefits.

How To Consume:

Make sure that you are regular in the consumption of kale for getting the expected results. Mix some of the kale leaves with other green leafy vegetables along with corns, tomatoes and some salt for the best detoxification of the body.

4. Kale Is Great For Digestion:

One of the major kale vegetable benefits is its ability to improve digestion. The kale leaves are a rich source of water and fiber and thus helps in controlling all the issues related to digestion. Specifically, if you have eaten starchy food and are now looking for a natural ingredient that helps you to easily digest the meal, then kale leaves are one of the best ingredients to try. Along with this, the presence of vitamin B and C also enhances the benefits of kale leaves for digestion.

How To Consume:

Consume a glass of kale leaf juice before 30 minutes of your meal and the fiber and water level will retain their places and thus will prevent the problem of over-eating. You can also have a bowl of kale leaves and other green leafy vegetable salad along with your meal and get the maximum benefits for digestion. But, make sure that you first consult your doctor as the over-dose of kale can result in some side effects as well.

5. Kale Can Lower Your Risk Of Cancer:

The hetero-cyclic amines are considered as major compounds for causing cancers. Kale leaves along with the other green leafy vegetables are considered to have a lesser amount of these compounds and thus are safe from causing cancer. The presence of chlorophyll in kale green vegetable helps in the protection of healthy body tissues against the cancer-causing tissues. The other antioxidants and anti-infectious properties of the kale leave help in preventing all the possible symptoms of cancer and thus keep the body healthy in all the possible ways.

How To Consume:

Mix some of the kale leaves with spinach leaves and olive oil and have this mixture with your meal on regular basis. The consumption of this mixture with your meal will let your body absorb the maximum quantity of chlorophyll and thus ensures maximum protection against cancer.

6. Kale May Lower Your Risk Of Diabetes:

In case you are a diabetic patient, it is very important to keep your blood sugar levels in control so that the problem of diabetes doesn’t increase. The various vitamins and minerals in kale help in keeping the blood sugar levels of the body in the required amount and thus becomes the best solution for the problem. Along with the vitamins and minerals, kale leaves are also rich in fiber which is also known to balance the fiber quantity requirement for the body.

How To Consume:

Have a bowl of freshly chopped kale leaves along with some of the seasonal ingredients and protect your body from all the possible effects of diabetes. You can also try having a glass of kale juice mixed with amla juice and grapefruit for controlling diabetes without compromising with the taste. Kale leaves are good for both type-1 and type-2 of diabetes, even if you already are struggling with the problem.

7. Kale Aids In Weight Loss:

Is kale good for you? Yes, it is as it helps in losing the extra kilos from your weight. This doesn’t need any explanation but consuming lesser calories will help you in keeping your weight under check. Now, if you are struggling with this basic need, then you should try including the kale ingredient in your diet. The kale green vegetable is the complete solution that you would need to lose your extra weight. To begin with, kale has lesser calories as compared to other ingredients which prove to be one major requirement in losing weight. Along with this, as kale also helps in easy digestion by the presence of its fiber and water quantities, it keeps your body full for a really long time and thus helps in keeping your weight under control.

How To Consume:

Mix the kale leaves with amla juice, honey, and lemon juice and consume this kale juice in the morning as well as in the evening to get extra benefit for losing weight.

8. Kale Is Good For Your Eyes:

Do you know that if you consume kale on regular basis, then you can get its benefits for improving your eyesight? Yes, it is true according to many of the health experts. The kale leaves have a good amount of lute-in and zeaxanthin which are known to have a positive impact on improving the health of your eyes. It also helps in reducing the other related problems of the eyes like swelling, irritation, redness, etc. Thanks to the presence of various other antioxidants that keeps it sure that the health of the eye is in the best form.

How To Consume:

Add some tomatoes, carrot juice, amla juice, honey and some cucumber juice along with the kale leaves and mix together in the required amount. Have a glass of this juice each day either in the morning or in the evening for improving the strength and power of your eyes. Within no time, you will see positive results.

9. Kale Is Great For Depression:

As a result of the present working as well as professional life, depression is one of the common problems which most of the youngsters are dealing with. If not taken care of and not given proper medication, then this can result in something very serious and can also cause many other side effects on the normal functioning of the body. Hence, you should always be dependent on the natural ingredients like kale for fighting your battle against depression. The various antioxidants and anti-inflammatory properties of kale leaves help in keeping the mood light and thus help in fighting against depression.

How To Consume:

The benefits of eating kale against depression can be doubled only if it is taken on a regular basis. It may take some time but eventually will deliver the needed benefits against depression. You can either have raw kale or can mix it with your favorite nuts and recipes for enhancing its taste for giving it an edge for fighting against depression.

10. Kale Can Protect Your DNA:

You can never be sure of facing any issues with the DNA and therefore, it gets quite difficult to find the right kind of solution for the DNA diseases so fast. But, if you have been consuming the right ingredients, there are high chances that you may never face any of the DNA problems and issues. This is one of the major uses of kale that guarantees the proper protection against the problem. First of all, kale will not allow your DNA to face any problems and second, it will become the best aid, in case you are already struggling with some DNA problems.

How To Consume:

Make it your habit of consuming 1 glass of kale leaves the juice on regular basis along with adding some beetroots with it. You will be totally amazed at the generated results within no time. You can also take kale in any form that you like and with any of the ingredients for preventing the DNA problems.

11. Kale Can Road To A Healthy Pregnancy:

Kale is also one of the ingredients that you can use during your pregnancy as well. The iron in kale helps in keeping the blood circulation stimulated in the body along with keeping the blood vessels open and working, and this is one of the major requirements for the pregnant women. The vitamin C present in kale is also one of the other ingredients that make it very essential to have kale during the pregnancy. Also, the consumption of kale in the right amount will help in better absorption of the various nutrients and minerals by the body and thus will help in improving the babies’ health.

How To Consume:

Make sure to have a glass of juice with the mixture of kale, amla, grapefruit, carrot, beetroot and spinach leaves, both in the morning and in the evening. You can also have these ingredients as the evening snacks with seasonal toppings added with them.

12. Kale Is Good For Brain Health:

Kale is a good source of omega-3 nutrient which is one of the essential ingredients for the suitable functioning of the brain. Apart from targeting the better functioning of the brain, it also helps in improving the health of the brain by keeping it free from the daily stress and tensions. The vitamin K present in the kale leaves help in balancing the blood circulation in the brain and thus helps in protecting it against the various diseases. The antioxidants and anti-infectious properties of kale further help in preventing the damage of the healthy brain cells. It reduces the impact of any infections on the brain and helps in its normal functioning.

How To Consume:

You can have a bowl of kale salad with oats, and sprouts for getting the benefits for the brain health.

13. Kale Is Good For Bone Health:

Knowing that kale is good in the amount of potassium and minerals, it would be absolutely sure to say that the regular use of kale helps in making your bones stronger and healthier. Along with this, kale also is rich in vitamin A, K, and C which combines its benefits and makes the bones stronger by reducing the chances of any sort of health risks. You can also trust the kale calcium for enhancing the bone health.

How To Consume:

Have a bowl of fresh kale salad with milk for delivering your bones the needed benefits for maintaining their health and stability against the various problems.

See More: Health Benefits Of Grapes

Benefits Of Kale For Skin:

Here we enlisted, top 4 uses of kale for skin. Let’s have a look in to them.

14. Kale Reduces The Risk Of Premature Aging:

What’s kale? As a simple answer, it is an anti-aging solution that fights against the possible problems and symptoms that make you look old before time. The presence of various antioxidants allows the skin to breathe properly and thus helps in keeping it healthy with all the charm and health. Vitamin C and A plays a major role in balancing the amount of nutrition needed for maintaining the health of the skin.

How To Consume:

Have a glass of kale juice each night before sleeping and let it do its magic on your skin. You can also mix the extract of kale leaves along with honey and aloe vera gel to reduce the premature aging symptoms like wrinkles, fine lines, etc.

15. Kale Aids In The Treatment Of Acne:

Reduction in the problem of skin acne is one of the major benefits of eating kale. Though you have to be patient for the expectations of the result, you can surely rely on getting the results against the problem. Regularly eating kale helps in fighting against the free radicals of the skin which are one of the major reasons for skin acne. Thanks to the good amount of antioxidants in the kale leaves that it becomes the all-in-one solution for acne. Along with the antioxidants, the anti-bacterial and anti-infectious properties of kale also reduce the harmful effects of acne and its infections on the skin.

How To Consume:

Grab a bowl of fresh kale salad or a glass of kale juice and see the difference within 1-2 months for your years old acne problem.

16. Kale Increases Collagen Production:

The amino acids found in kale are great for improving the production of collagen in the body. Be careful in keeping the amount of kale ingredient up to the moderate level as its over-dose can be harmful to the body. It is better to consult with your doctor and then include kale in your diet. The antioxidants available in kale help in the better release of collagen that is needed by the body.

How To Consume:

You can take a glass of kale juice every alternate day or night to let your skin produce the required amount of collage for your body.

17. Kale Good For Skin Detoxification:

Once in a while, it is important to detoxify your skin to make it more attractive, smooth and beautiful. However, you should take care to use only the natural ingredients for getting the best results for skin detoxification. Kale can be one of the best ingredients that can be used for enhancing the entire process of skin detoxification. It helps in cleaning the pores of the skin and thus helps in letting the skin breathe freely. Talking about the various uses of kale for the skin detoxification process, the various antioxidants available in kale helps in fighting against the free radicals of the skin. Along with this, it also removes the impurities and toxins.

How To Consume or Apply:

Add some rose water and lemon juice with the extract of kale and then apply on your skin for enhancing the skin detoxification. Also, try consuming a glass of kale juice for getting the desired results.

See More: Guava Health Benefits

Benefits Of Kale For Hair:

Here we enlisted, top 3 uses of kale for hair. Let’s have a look in to them.

18. Kale Promotes Hair Growth:

The protein in kale is the major reason that helps in the proper and desired hair growth. As a matter of fact, kale is not only good for the hair but also for the scalp health. The antioxidants and vitamins available in kale help in improving the quality of the hair along with the reduction in the time of hair growth. Be moderate in consuming the kale ingredient for improving the process of hair growth.

How To Apply:

Make a hair mask by adding kale extract with amla extract, almond oil, coconut oil, ginger oil, and kiwi fruit and then apply it on the scalp and hair. Within no time, you will observe getting the best of benefits for your hair growth.

19. Kale Makes The Hair Strong and Lustrous:

Most of the people still wonder is kale good for you. Well, the best way to get its answer is by using and applying the same on your scalp and hair. It has been observed that with the regular use of kale on your hair and scalp, you can actually make your hair strong and lustrous. Yes, it is the magic of the various antioxidants available in the kale ingredient that delivers its magic for making the hair stronger.

How To Apply:

Mix some of the kale ingredients with almond oil and amla extract along with egg white and then apply it on the hair and scalp. Leave the hair mask for 15-20 minutes before washing. Repeat applying this hair mask once in a week and witness the magic happening with the strength of your hair.

20. Kale Reduces The Risk Of Scalp Acne:

Kale is not only good enough with the treatment of skin acne but it also proves to be beneficial with the scalp acne. The consumption of kale on regular basis has shown some of the best results in making it one of the best ingredients for fighting against the problem of scalp acne. The antioxidants available in the kale ingredient fights against the problem while the anti-infectious properties help in reducing the various infections of the scalp.

How To Apply:

Make a hair mask by mixing egg white, kale extract, Amla, and Multani Mitti to reduce the risk of scalp acne. All these ingredients when applied on the scalp for 1-2 months with the frequency of twice in a week bring the best results for scalp acne.

How To Cook Kale?

There can be many answers to how to cook kale. In general, the method of cooking kale depends on the variety in which you want to taste it. Though you will get the maximum nutritional value from this ingredient in its raw form, you can always mix it up with different flavors for enhancing the taste.

In general, kale leaves are cooked on medium-high heat for getting the maximum benefits of kale. Add some garlic with these leaves and cook until it gets soft. Mix all your ingredients with the various kale leaves and then cook with covered lid for 5-7 minutes and then enjoy it with many other dishes and ingredients.

How To Eat Kale?

Eating raw kale can be pretty boring and simple and thus you should try mixing these nutritious leaves with some other ingredients before consuming. You can also use these kale leaves for making some different varieties of dishes, which would be tastier as well as healthy.

Some of the possible ways that can answer how to eat kale:

  • Mix the kale green leafy vegetable in your salad.
  • You can also try making kale chips.
  • Eat some of this ingredient with a soup.
  • Make a kale smoothie.
  • Mix it with some nuts.
  • Add the kale leaves in your burger.
  • You can also try some recipe with these leaves.

See More: Guava Leaves Benefits

Side Effects Of Kale:

Despite the tag of green vegetable associated with kale vegetable, its consumption in large or excessive quantities can result in some side effects. As the ingredient in high in its fiber value, its over-usage cannot be easily handled by the stomach and thus can have harmful effects on its working.

Other than this, some of the other side effects of kale are as follow:

  • Constipation
  • Bloating
  • Stomach pain
  • Digestive disturbances
  • Dehydration and dry mouth
  • Allergic reactions
  • Risk of Hypoglycemia

It is, therefore, suggested to consult a doctor or health expert before being too sure with the quantity of kale that you are consuming.

You will simply love the health benefits of kale as it will leave an outstanding and evident result on the user’s health. It is an ingredient that is meant to deliver as many benefits as you can expect from it without any possible side effects unless and until consumed in excess quantities. Kale is impressive in its results, you should just be aware of how to cook kale as well as how to eat kale.

In case, you have any doubts with the use, nutrients, benefits, side effects or any other related information about kale fruit, then please do comment below and we will get back to you with the best possible answers and information for that doubt.