Kale is being dubbed the “new nutritional powerhouse.” Should we believe the hype? The answer is a simple, yes! Here are ten amazing nutritional benefits of adding kale to your diet plus a delicious kale soup recipe for you to enjoy.
- Kale is low in calories, high in fiber, and has zero fat.
- In one cup of kale, you will find only 36 calories, 5 grams of fiber, and 0 grams of fat. Because of its high fiber content, it is a great addition to aid in digestion and elimination.
- Kale is high in iron.
- Iron is essential for many important processes in the body such as the formation of hemoglobin, the transportation of oxygen throughout the body, cell growth, proper liver function, and more. Interestingly, kale contains more iron per calorie than beef!
- Kale is high in Vitamin K.
- Vitamin K aids in a variety of bodily functions such as normal bone health and blood clotting. Some studies have also shown that eating a diet high in Vitamin K may help protect against certain cancers and help those suffering from Alzheimer’s disease.
- Kale is filled with powerful antioxidants.
- Antioxidants help our body by inhibiting chemical processes that lead to the damage of cells. Many studies show that antioxidants, specifically carotenoids and flavonoids, help protect against various cancers.
- Kale is a great anti-inflammatory food.
- Omega-3 fatty acids help fight inflammation common in conditions such as arthritis, asthma and certain autoimmune disorders. One cup of kale contains nearly 10% of the recommended daily amount of Omega-3 fatty acids!
- Kale is great for cardiovascular support.
- Studies have shown that increasing your consumption of kale can help lower cholesterol levels.
- Kale is high in Vitamin A.
- Vitamin A is important for healthy vision and skin. It may also help prevent lung and oral cancers.
- Kale is high in Vitamin C.
- Vitamin C is essential for your immune system, healthy metabolism, and proper hydration. Maintaining cartilage and joint flexibility is another factor attributed to Vitamin C.
- Kale is high in calcium.
- Calcium is important in preventing bone loss, osteoporosis, and maintaining a healthy metabolism. Amazingly, kale contains more calcium per calorie than milk!
- Kale is a great detox food.
- Because of kale’s high fiber and sulfur content, it is a great natural food to detoxify your body and improve liver health.
Now that you know the top kale nutrition benefits, here is a great, simple kale soup recipe to get you started!
Vegetarian Kale Soup Recipe
AllRecipes / via AllRecipes.com
This delicious kale soupis a great way to take advantage of all the healthy benefits of kale, along with plenty of other nutritious ingredients. For the full details and additional recipes likes this, visit AllRecipes.com.
Ingredients: olive oil, yellow onion, chopped garlic, kale, water, vegetable bouillon, diced tomatoes, white potatoes, cannellini beans,Italian seasoning, dried parsley, salt and pepper
Prep Time: 25 minutes
Cook Time: 30 minutes
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Written by Sarah Brunner, RDN, CD; Elite Sports Clubs Registered Dietitian
Sarah is certified in food allergies/intolerances and nutritional counseling, Academy of Nutrition and Dietetics; has a certificate in Dietetics from Mount Mary University; and a BA in Education and Mathematics from the University of Wisconsin – La Crosse.
FAQs
Possible health benefits of kale include lowering the risk of type 2 diabetes, protecting against heart disease, and helping prevent constipation. Kale may also improve bone, skin, and hair health. Kale is a healthful addition to a varied diet, and people can use it in numerous ways.
What are the top 3 benefits of kale? ›
Possible health benefits of kale include lowering the risk of type 2 diabetes, protecting against heart disease, and helping prevent constipation. Kale may also improve bone, skin, and hair health. Kale is a healthful addition to a varied diet, and people can use it in numerous ways.
What happens to your body when you eat kale everyday? ›
Being a good source of calcium and Vitamin K, kale may help in boosting bone health. Consumption of kale may help in detoxifying the body. It may help in managing malnutrition problems. Being a good source of iron and Vitamin C, it may help in boosting immunity.
How much kale should I eat a day to lose weight? ›
There are no guidelines for how much kale to eat for weight loss. But because of its low calorie count, you can eat kale to your satisfaction and keep your calories per meal on the low end. Kale's high water content may also increase urination and help your body flush out excess water weight.
What does kale do for the heart? ›
Kale offers an abundance of nutrients that support heart health, including potassium, fiber, folate, and calcium. As part of a heart-healthy diet, kale can reduce the risk of heart disease by helping lower LDL cholesterol, or “bad cholesterol”.
What are the healing properties of kale? ›
Owing to these properties, kale has become widely known as a medicinal food source to treat bowel ailments, obesity, malnutrition problems, and chronic diseases, such as cardiovascular disease and cancer; to reduce DNA damage and enhance vitamin C, carotene, and erythrocyte glutathione peroxidase activity; to increase ...
What organ is kale good for? ›
May protect against heart disease. Kale contains a number of nutrients that support heart health, including potassium, which maintains a healthy blood pressure. Another benefit of kale is that it contains substances that bind to cholesterol to help manage levels.
What is the healthiest way to eat kale? ›
Steaming is a better option than boiling because you don't lose as many nutrients with this cooking method, according to Gray. “You're not giving it heat treatment for very long, so it's closest to raw that you can get and you still are cooking it to some degree,” she said.
Does kale clean out your system? ›
Like many of the other foods on this list, kale is high in anti-cancer chemicals and antioxidants, both of which help cleanse the body of harmful toxins.
Is it healthier to eat kale raw or cooked? ›
“Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw,” says Harris, who recommends a bit of both in your diet. But whatever you do, don't boil, saute or stir-fry the veggie too long or with too much added liquid.
Consuming leafy green vegetables, such as spinach, dark lettuce, and kale is a fantastic way to burn belly fat. They improve your metabolism and carry many minerals. Iron, for example, is excellent for your blood and results in more effective workouts.
Is kale healthier than spinach? ›
Both spinach and kale have plenty of nutrients to offer, but they do differ slightly. Kale, for example, has more calcium, vitamin C, and vitamin K than spinach, while spinach has more vitamin A, vitamin E, iron, potassium, zinc, folate, and magnesium.
What are the side effects of eating too much kale? ›
Let's start with digestive issues. Kale is loaded with soluble fiber that can cause nausea and insoluble fiber that can cause diarrhea.
Is kale healthier, raw or cooked? ›
“Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw,” says Harris, who recommends a bit of both in your diet. But whatever you do, don't boil, saute or stir-fry the veggie too long or with too much added liquid.
What part of kale is most nutritious? ›
And those thick stems don't help their cause, which is why many recipes recommend de-stemming before eating. But it's not because the stems are inedible. In fact, they offer the same nutrients as their beloved leaves. Just like massaging those kale leaves makes them more palatable (and tasty!)
