Top 8 Health Benefits of Kale

Kale is known to be a “superfood” for a good reason that we hear so often. It is packed with nutrients that might define a positive contribution to your health if properly combined with dietary meals.

Vegetables in the Brassicaceae family are known for their sulfur-containing phytonutrients and other nutrition facts that influence health ^[1].

ICMR recommends 400 g of vegetables should be taken of which it is recommended to consume 100 g of green leafy vegetables, 200g of other vegetables & 100g of roots & tubers per day for both adult men & women. ^[2].

But why should you care about kale benefits when there are countless other greens?

This blog is focused on explaining the health benefits of kale (leaf cabbage) by providing practical and documented information to prove why it should be incorporated into any diet.

Here, from its fibre content to omega-3 fatty acids, you will learn how it could have positive impacts on your health. Whether you’re curious about the leaves of kale, its role in a balanced diet, or the potential benefits of kale vegetables, this guide has you covered.

Kale Nutritional Information

One of the benefits of kale vegetables is its higher moisture percentage than other crucifer vegetables.

This higher moisture content and low energy may help in the different possible metabolic processes ^[3].

Other than that, these leaves have the following nutritional profile for 100 gm ^[4]:

Health Benefits of Kale

1. Digestive Health ^[5]

Dietary fibre is a form of carbohydrate that is present in fruits and vegetables, and kale is well known to be rich in it.

Eating the right amount of daily fibre may stimulate immunity, enhance mineral absorption ^[6], and help manage constipation by promoting regular bowel movements.

It helps food move through the intestines, fuels the cells in the colon (the last part of the digestive system), and keeps them healthy. It is crucial for keeping our digestive system and gut health (GIT) working smoothly.

High-fibre diets are often associated with better appetite control and improved satiety. Many people have reported that consuming kale has helped them maintain a healthy weight ^[7].

Some studies have reported that kale’s benefits may extend to its gastro-protective activities and positive effect on gut microbes ^[8].

Although kale is high in fibre, which could benefit the gut microbes, digestibility is also a partial determinant of health.

Aashirvaad’s Digestive Quotient takes only two minutes to give you a scorecard of your gut health. With this insight, you will be able to make better dietary choices that might improve your gut health and, therefore, your ability to absorb nutrients.

2. Blood Sugar Management

The prebiotic carbohydrates in Kale could help manage blood sugar levels because they could enhance the body’s insulin sensitivity ^[9].

Studies suggest that diets high in fibre are often linked to regulating blood glucose levels and impacting the likelihood of developing type-2 diabetes ^[10].

Its leaves are one of the fibre-rich foods that might help you manage diabetes, contributing to healthier metabolic outcomes.

Kale is considered a rich source of micronutrients (magnesium (Mg), manganese (Mn), iron (Fe), zinc (Zn), and chromium (Cr). These minerals have played an important role in diabetes, such as being effective in metabolic processes.  

Zinc is an essential mineral that is necessary for diabetic individuals, as it helps in cell growth, boosting immunity and significant character in storage and processing of insulin in the human body.^[26].

3. Heart Health ^[11]

Compared to most other green leafy vegetables, kale contains very low amounts of saturated fats and is thus heart-healthy ^[12].

It contains omega-3, omega-6, omega-7, and omega-9 fatty acids, which are beneficial for promoting coronary heart health, managing triglycerides, and regulating blood pressure ^[13].

Another advantage of kale is its high potassium, which may help regulate blood pressure, enhance HDL (good cholesterol) levels, and maintain a steady heartbeat.

It is also a good source of beta-carotene and vitamin E, which may protect the heart from oxidative stress and promote metabolic health.

Also, studies suggested that the consumption of green leafy vegetables is linked with a healthy heart and may even help keep the arteries clear. Green leafy kale potassium is rich in potassium which is highly beneficial for heart health because of its ability to maintain blood pressure & may reduce cholesterol (LDL) levels.

Green leafy vegetables such as kale contain high amounts of Vitamin K in it. therefore people on acitrom / Vitamin K restricted diet should be mindful while consuming it and should always consult their healthcare professional.

Precaution:

Although kale has a multitude of possible health prospects, it also contains vitamin K, which might counteract blood-thinning medications. If you are on such medications, consult a nutritionist or a doctor before making any drastic changes to your diet plan.

4. Strong Bones ^[14]

With 58.8% absorbability, which is higher than milk (32%), kale food benefits as an excellent plant-based source of calcium for strong bones.

Its magnesium and phosphorus content may help maintain bone strength and manage conditions like osteoporosis. Phosphorus, rich in leafy vegetables, is a necessary dietary component in bone growth and has a multiple body functions.^[27]

This vegetable could play a positive role in the development of bones, bone healing, and the general well-being of the skeletal system ^[15].

5. Skin and Hair Care ^[16]

Kale leaves are good sources of phytochemicals such as carotenoids, beta-carotene, vitamin C, and phenolic compounds. These antioxidants support skin health by protecting from oxidative stress and rejuvenating skin.

Also, nutrients such as beta carotene may enhance hair texture by enhancing smoothness; hence, they are favourable for brittle hair.

6. Brain Health ^[17]

Kale contains flavonoids, which may manage inflammation of brain cells (neurons), promote new brain cell growth, and might enhance learning and memory.

They may also maintain proper blood circulation to the brain for its nutrition and effective working.

Another benefit of this green leafy vegetable is its superior omega-3 levels, which are among the highest in vegetable plants ^[18].

Healthy levels of omega-3 fatty acids & zinc are important nutrients are important to support healthy brain function. As we age, nerve cells need more maintenance as the blood flow to the brain may decrease.

It makes communication between brain cells harder and may impact memory. Thus, eating this leaf cabbage might enhance brain cell communication, promote blood circulation, and support mental performance and focus.

For instance, one study shows that postmenopausal women with high levels of EPA and DHA omega-3 fatty acids had better brain volume, a sign of a healthy brain.

7. Eye Health ^[19]

Kale has plenty of zinc, which may benefit the growth of the ocular (eye) tissues and help maintain healthy vision.

They are rich in vitamin C, which may help keep blood vessels in the eyes healthy and support overall eye function. It also promotes the health of delicate capillaries in the retina, contributing to better vision.

Kale vegetable is vital sources of β- carotene and lutein, that is, composed with zeaxanthin, play an important role in ocular health (eye part) due to containing highly antioxidants power. 100g of  kale contains 2870 µg Beta Carotene

To a certain extent, proper consumption of foods containing leaf cabbage might benefit eye health and protect from the changes that come with age (vision impairment).

8. Weight Management ^[20]

Kale is a nutritious vegetable that is low in calories but high in volume, which makes it an important food for anyone looking to manage their dietary intake for weight management.

Its high water content might contribute to a feeling of fullness, while the fibre it contains may support digestive health and help regulate hunger signals.

Along with the fibre, it also contains a small amount of protein, which could be beneficial for maintaining overall nutrition.

According to one study, women may respond more strongly to the effects of dietary fibre than men.

This means that eating fibre-rich foods like kale or leaf cabbage could be particularly beneficial for women looking to manage their weight through a balanced diet. 

It cannot be argued that leaf cabbage is indeed full of nutrients; however, is your meal complete?

The My Meal Plan test offered by Aashirvaad allows for assessing the daily portion of fibre consumed and developing an individualised meal plan along with suggested dietary fibre intake.

It is about reaching a state of balanced nutrition and developing health in the long run.

Other Benefits  ^[21]

1. Kale has a high vitamin C content per calorie, folic acid, vitamin A, and beta-carotene; it is the richest known source of vitamin K among all vegetables consumed ^[22].
2. Vitamin A in leaf cabbage may support healthy vision and immunity while also aiding cellular communication. Additionally, vitamin K plays a crucial role in blood clotting, helping manage bleeding during injury ^[23].
3. Understanding the benefits of kale vegetables, such as their rich micronutrient profile, may empower consumers to make informed choices for a nutritious diet. Kale’s high levels of vitamins K, C, A, E, B6, folate, and riboflavin, among others, contribute to its status as one of the top superfoods by the United States Department of Agriculture (USDA).
4. Just one cup of raw kale may fulfil the daily recommended intake for these essential vitamins.
5. It also serves as an important source of minerals such as manganese, calcium, potassium, iron, magnesium, and phosphorus, which are essential to various body processes.

The presence of key nutrients in Kale complements the approach to tackling deficiencies, but the inclusion of products like Aashirvaad Fortified Chakki Atta alongside may help supplement the nutritional needs.

It is enriched with iron, folic acid, and vitamin B-12 so that you get your daily dose of micronutrients, which are important for a healthy body, in addition to delicious soft rotis.

Final Words 

There is so much more to eating well; it isn’t just about the type of food but portions, activity, and physical, mental, and emotional health.

ICMR also indicates that the right balance of what we eat and our physical activities through exercises could assist in the management of certain heart conditions, hypertension, diabetes, and total well-being ^[24].

Thus, including nutrient-rich vegetables like kale in your diet could be a great step toward this balance.

The good thing is that one does not need to exert much effort in order to get kale’s benefits; you can eat it raw in salads, blend it in your juice, toss it in smoothies, or saute it lightly. Slow cooking won’t impact its minerals, so it’s perfect for soups and stews, too ^[25].

However, it is important to understand that no particular food makes one the healthiest.

Kale benefits more when paired with other vegetables, fruits, and proteins to create a well-rounded diet.

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