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Benefits of Kale
21. Heart disease
The fiber, potassium, vitamin C and B6 content in kale all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
Kale and other green vegetables that contain chlorophyll have been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.4 If you tend to like your grilled foods charred, make sure to pair them with green vegetables to help negate these effects.
23. Bone health
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.
Kale is high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.
25. Healthy skin and hair
Kale is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Adequate intake of vitamin C, which kale can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair. Iron deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron rich foods, like kale.
26. How to incorporate more kale into your diet
Kale can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, saut
27. Risks and precautions
Beta blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta blockers. Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
28. Detoxification and Weight loss
The fiber (5 grams in one cup) and sulfur in kale aid with digestion and liver health. The Vitamin C it contains hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels. The fiber in kale also lowers cholesterol.
29. Strengthen Your Immune System
Kales impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. It helps more oxygen get to your blood and greatly helps those who are anemic.
30. Healthier Hair Skin andNails
The healthy balance of omega 3 and omega 6 fatty acids keep your body strong, healthy and beautiful from the inside out. Kales concentration of major nutrients gives your skins health and appearance a boost. Kale provides us with this cholesterol lowering benefit whether it is raw or cooked. However, a recent study has shown that the cholesterol lowering ability of raw kale improves significantly when it is steamed. In fact, when the cholesterol lowering ability of steamed kale was compared with the cholesterol lowering ability of the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol), kale bound 42% as many bile acids (based on a standard of comparison involving total dietary fiber). Amongst all of the cruciferous vegetables, only collard greens scored higher at 46%.
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