benefits of kale

Kales special mix of cancer preventing glucosinolates has been the hottest area of research on this cruciferous vegetable. Kale is an especially rich source of glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds. Some of this conversion process can also take place in the food itself, prior to consumption.

In addition to the nutrients highlighted in our ratings chart, an in depth nutritional profile for Kale is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Kale is abundant in two carotenoids, lutein and zeaxanthin, which act like sunglass filters preventing damage to the eyes from excessive exposure to ultraviolet light. 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%.

The high amount of Vitamin K helps nourishes those activities in the body healthy. Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kales flavonoids combine both antioxidant and anti inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

It is one of the excellent vegetable sources for vitamin K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimers disease.

It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Because of its high vitamin K content, patients taking anti coagulants such as warfarin are encouraged to avoid kale since it increases the vitamin K concentration in the blood, which is what the drugs are attempting to lower. This effectively raises the dose of the drug and causes toxicity. Its leaves contain 0.2 g/100 g of oxalic acid, a value far less than some other comparable greens such as spinach (0.97 g/100) and purslane (1.31 g/100 g). It may be used; however, with caution, even in individuals with known oxalate urinary tract stones. Adequate intake of water is advised to maintain normal urine output.

Kale is a great source of calcium and is a good solution to increase bone density, or simply just for building normal healthy bones. Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the bodys cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease.

Omega 3 in kale helps delay the damage to brain cells due to high blood sugar in people who are diabetic or are obese. It is also a decent source of magnesium, an incredibly important mineral that most people dont get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.

These green leaves are also found to reduce the bad cholesterol levels.andIt is even more effective when juiced with parsley, green apples and lemon.andLemon, by the way, helps increase absorption rate of nutrition by up to five times!