Health Benefits of Kale | Recipes | References |

Kale is a popular super food and for good reason too. It is really nutrient dense and full of vitamins and minerals. If you dislike greens adding just a bit of this super food will help you reach your recommended daily intake of leafy green vegetables. Avoid eating kale raw though because that can cause thyroid dysfunction. Cooking this vegetable will allow you to bypass the potential harmful side effects.

 

Anti-inflammatory 

properties of this cruciferous vegetable are a good reason to incorporate it into your diet. Many diseases are driven by inflammation so ingesting a natural ant-inflammatory on a regular basis can combat deadly inflammation. This effect is due to the perfect omega-3 to omega-6 ratio found in this super food.

 

Anti-oxidant 

properties are another powerful healing power that kale possesses. Fighting DNA damaging free radicals on a daily basis is important especially due to all the harmful toxins we experience on a regular basis. Being rich in vitamin C and beta-carotene, kale is a great natural disease fighter.

 

Detoxification 

is important in today’s world. Kale supports our body’s natural detox systems. Compounds called isothiocyanates which are made from glucosinolates have been shown to help the body detox from toxins and free radicals. According to an article published in the International Journal for Vitamin and Nutrition Research, isothiocyanates stimulate the production of Phase II detoxification enzymes. These enzymes are greatly diminished if they are heavily processed or stored for a long time, this is why It’s important to eat organic and locally farmed.

 

Supporting heart health 

is another benefit of this super food. The high levels of vitamin K and vitamin E has been shown to help heart health. It has even been shown to lower cholesterol in clinical studies and increases the HDL to LDL ratio by up to 27 percent.

 

Supporting healthy infant development 

is a unique benefit of eating kale. Pregnant mothers are often prescribed synthetic versions of folate which has been linked to Vitamin B12 deficiency epilepsy, changes in sex drive, lack of focus, trouble sleeping, and emotional distress. Get your folate from a natural source like kale to avoid these side effects and to support healthy development of infants.

 

Healthy vision 

is a good side effect of consuming kale. With its wealth of zeaxanthin and lutein, it helps prevent cataracts and macular degeneration. Both of these compounds act as natural anti-oxidants for the eyes. Out of 600 carotenoids only lutein and zeaxanthin was found in abundance in the retina.

 

Cancer prevention 

should be on everyone’s list of good health and longevity. Glucosinolates are a large group of sulfur containing compounds that have cancer killing abilities. When digested, indoles, thiocyanates and isothiocyanates are formed. Indoles and isothiocyanates stop cancer from spreading because they inactivate carcinogen, contain antiviral and antibacterial properties, contain anti-inflammatory properties, protect cells from DNA damage, induce cell death (apoptosis), inhibit tumor blood vessel formation, and inhibit tumor cell migration.


REFERENCES

https://www.washingtonpost.com/national/health-science/eat-your-kale/2012/09/24/95a4d756-018f-11e2-9367-4e1bafb958db_story.html?utm_term=.e4b15363a60c

https://www.ncbi.nlm.nih.gov/pubmed/11887749

https://www.ncbi.nlm.nih.gov/pubmed/12442909


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