Potential Health Benefits of Kale
Here are a few ways that kale can help improve your overall well-being.
May Help Lower Cancer Risk
Kale contains cancer-fighting carotenoids, which are antioxidants that protect cell DNA from damage caused by free radicals. Such damage can cause cancer.
Vitamin C in kale can also reduce inflammation, strengthen the immune system, and fight oxidative stress, which can help prevent cancer and other illnesses like the common cold and the flu.
The recommended daily intake of vitamin C is 90 mg for adults, which is about 4.25 cups of cooked kale.
Aids in Protecting Eyesight
Kale also contains the vitamins lutein and zeaxanthin, which contribute to healthy eye cells and may help lower the risk of age-related macular degeneration.
Promotes Healthy Blood Clotting
Vitamin K plays a role in healthy blood clotting, and people with a deficiency may experience slow clotting time. This can lead to excess bleeding.
Vitamin K also improves bone density and supports strong bones, reducing the risk of fractures. The recommended daily dose of vitamin K for women older than 19 is 90 mcg a day, and men should have 120 mcg a day. One cup of cooked kale contains 493 mcg.
May Improve Skin Health and Appearance
This vegetable doesn’t only potentially improve your waistline and help reduce the risk of certain illnesses, it can also improve your skin.
Vitamin A (retinol) is essential for healthy cell growth, and a vitamin A deficiency often leads to dry skin and acne.
Although vitamin A is measured in IU, it has micrograms of retinol activity equivalents (RAE). The recommended daily amount of RAE is 900 mcg for adult men and 700 mcg for adult women. One cup of cooked kale contains the equivalent of 172 mcg of RAE of vitamin A.
Contributes to Healthy Blood Sugar Levels
Manganese is a trace mineral in kale that may decrease insulin resistance, the hallmark of type 2 diabetes, and help people with type 2 diabetes maintain healthy blood sugar levels. It’s also believed that a deficiency of this mineral may predispose a person to diabetes.
The adequate intake (AI) of manganese for adults is 2.3 mg for men and 1.8 mg for women. One cup of cooked kale provides 0.64 mg, so you need to consume only between 2.8 and 3.6 cups daily.
