Let’s take a look at kale and explore this nutritional powerhouse vegetable. Kale offers a variety of protective benefits, from anti-inflammatory properties, which are very important for controlling blood sugar, to cancer-fighting properties. The beneficial compounds found in kale have powerful medicinal properties; making this member of the cabbage family one of the healthiest and most nutritious plant foods out there.
When you look for kale in the grocery store or supermarket, it’s usually found alongside other members of the cabbage family. Related to cruciferous vegetables such as broccoli, cauliflower, kale, and Brussels sprouts; There are many different types of kale, the leaves can be green or purple in color and have a straight or curly shape. The most common type of kale is called kale, which has green, curly leaves and a tough, stringy stem.
Nutritional values
A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
- Vitamin K (684% of the recommended daily value)
- Vitamin A (206%)
- Vitamin C (134%)
- Manganese (26%)
- Copper (10%)
- Calcium (9%)
- Potassium (9%)
- Vitamin B6 (9%)
- Iron (6%)
- Magnesium (6%)
- Folate (5%)
- Vitamin B2 (Riboflavin) (5%)
- Vitamin B1 (Thiamine) (5%)
- Phosphorus (4%)
- Protein (4%)
- Vitamin B3 (Niacin) (3%)
- Zinc (2%)
- Vitamin B5 (Pantothenic Acid) (1%)
- Selenium (1%)
- Sodium (1%)
- Omega-3 fatty acids (121mg)
- Omega-6 fatty acids (92.4mg)
About 33 calories, 4 grams of carbohydrates, 2 grams of fiber, and 3 grams of protein. Kale contains very little fat, but the fat it does provide is the omega-3 fatty acid called alpha-linolenic acid.
Due to its fiber content, kale aids in your digestive processes and helps keep your intestines healthy and strong, not only through its nutrient density, but also by helping to regulate bowel movement.
The iron content found in kale is an essential component of red blood cells, which helps carry oxygen throughout the body. It is also important for enzymes, cell growth, and proper liver function.
High levels of vitamin K may help protect against various types of cancer. It is also necessary for a wide variety of bodily functions, including normal bone health and blood clotting. Also increased levels of vitamin K can help people with Alzheimer’s disease.
Vitamin A is excellent for vision and skin, as well as helping to prevent lung and oral cavity cancer.
Vitamin C is an immune system booster that aids metabolism, hydration, and helps maintain flexibility in cartilage and joints. Calcium also helps prevent bone loss and osteoporosis, as well as maintain a healthy metabolism.
This super vegetable is a great support for your cardiovascular system, as well as keeping blood sugar and insulin levels low; Eating more kale can help control cholesterol ratios, lower LDL cholesterol, increase HDL, and lower blood fats (triglycerides).
Kale’s fiber and sulfur content are important elements for detoxifying your body and keeping your liver healthy. It is full of powerful antioxidants like carotenoids and flavonoids that help protect against various types of cancer.
anti-inflammatory agent
An important aspect of managing type 2 diabetes is making sure inflammation is kept at bay. Essentially, high blood glucose and insulin levels initiate an inflammatory response, making diabetes an inflammatory condition. One of the most beneficial properties of kale is its ability to be a powerful anti-inflammatory agent.
One cup has 10% of the Recommended Dietary Allowance (RDA) for omega-3 fatty acids, which also help fight cardiovascular disease, asthma, autoimmune disorders, and bone and joint health.
The balance in kale of omega 3 to omega 6 is almost perfect. The Western diet is extremely biased toward excessive amounts of omega 6 fats, which is not how our genetic makeup is designed. We have evolved to have a 1:1 ratio of omega 6 to omega 3, which makes most modern diets incredibly pro-inflammatory.
Inflammation is chronic and widespread in today’s world, linked not only to type 2 diabetes, but to nearly every disease and condition known to the medical profession, including arthritis, Crohn’s disease, and cancer.
The cancer fighter
Cruciferous vegetables like broccoli and cauliflower have been shown to fight cancer and kale is no exception either. The success of these vegetables is due to their sulfur-containing compounds: glucosinolates.
These chemicals are broken down during the digestive process into biologically active compounds, which prevent the growth of cancer cells. Known as indoles, thiocyanates, and isothiocyanates, these compounds have been found to prevent cancer growth in rodents. Indoles and isothiocyanates are known to protect against bladder, breast, colon, liver, lung, and stomach cancer. This is because they have natural detoxifying abilities, especially at the cellular level, which helps eliminate them from the body.
Toxins in our environment such as manufactured and processed foods, additives, preservatives, environmental contaminants, pesticides, and medications increase the level of toxicity in the body and increase the chance of disease.
Start using this leafy green powerhouse as part of your regular diet, slice it raw for salads, steam it and add butter for a great side to meats, fish and beans, or use it whole as part of a green vegetable smoothie.
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