You will be surprised! The vegetable known as kale has it all - It is easy to add into your daily dish, there are numerous kale recipe variations, and it has enormous amounts of health benefits and zero calories!
If you are unfamiliar with the vegetable known as kale, you are missing out on one of a greatest foods you can add to your diet! Kale is ranked as one of the world’s healthiest foods, due to its great benefits to your health.
The vegetable kale contains a great amount of nutrients and fiber. The nutrients in kale help maintain strong hair, healthy skin and healthy bones. The fiber content enhances your digestion and helps to maintain your cardiovascular health.
Are you ready for the best part about kale? It has zero fat, is extremely low in calories and has loads of vitamins and minerals!
Since Kale has so many health benefits, it is important to incorporate it into your diet.
Facts About Kale
Before jumping straight into the health benefits that kale has, let’s look at what kale is.
Kale is a vegetable that falls under the cabbage family. This species is a part of Brassica Oleracea. The Brassica Oleracea plant species include many popular vegetables, such as cabbage, broccoli, cauliflower and Brussels sprouts.
Kale comes in different shapes and appearances. It can have purple or green leaves, which can either be curly or smooth.
The most common type of kale is called curly kale or also known as a Scots Kale. It has curly, green leaves and a hard stem.
Interesting fact! A single cup of raw kale is full of:
●Approximately 3 grams of protein
●Nearly 2.5 grams of fiber (which helps your system manage blood sugar and makes you feel full)
●Vitamin A (which is excellent for strengthening the immune system)
●Vitamin K (an essential nutrient that helps you with responding to injuries - it regulates blood clotting)
●Vitamin C (powerful antioxidant that helps the body maintain connective tissue, which includes bones, blood vessels and skin)
●Vitamin B (essential for brain development)
●An omega-3 fatty acid (although kale has way less Omega-3 than fish, it is another great way to get those vitamins)
●Full of great minerals such as Manganese, Calcium, Copper, Potassium and Magnesium!
The same cup of raw kale contains in total of 33 calories, 6 grams of carbohydrates (of which 2 grams are fiber) and 3 grams of protein.
Kale contains a little amount of fat. However, most of the fat is Omega-3 fatty acid, which is extremely beneficial for your overall health maintenance.
Given the very low calorie content in kale, it is the most nutrient dense food. Eating more kale can dramatically increase the total nutrient content in your diet.
6 Health Benefits of Eating Kale
1. Detoxification and Weight loss
Kale has several properties that are known to help you lose weight. Kale is very low in calories; however, at the same time it provides the required amount of bulk to make you feel full.
Therefore, because of the low calorie level and high density of water, kale has a low energy density. Eating a lot of low-density foods is proven to help to lose weight.
Great amounts of fiber in kale are good for the digestion as well as liver health. The fiber is also great for lowering cholesterol levels.
Also, the vitamin C found in kale helps with the metabolism. In return, it leads to weight loss and healthy blood sugar levels.
2. Healthier Hair, Skin & Nails
The healthy balance of omega-3 and omega-4 fatty acids keep your body strong and healthy from the inside and out.
A big concentration of vitamins in kale, such as vitamin C, also strengthens your nails and hair, making it shiny and strong. It therefore cleans the oxidants from you skin, leaving it glowing and smooth.
In fact, kale is much higher in vitamin C than any other vegetable.
Here is a fun fact: a cup of raw kale has more vitamin C than the whole orange!
3. See Clearly and Stand Strong
Kale is extremely rich in vitamin A. This vitamin is the best known to help strengthen the eyes from weakening because of age.
Also, the calcium and vitamin K that kale has, helps to strengthen your bones.
4. Strengthen Your Immune System
Kale has an impressive concentration of nutrients that strengthens your immune system.
In fact, kale has more iron than beef. This helps the oxygen get into your blood. It is a perfect choice for the iron intake, especially for vegetarians or vegans.
5. Anti-inflammatory
As we cannot control inflammation or our weakening immune system due to age, however, we can make sure we do everything to prevent it and take care of ourselves!
Vitamin K is known as the best anti-inflammatory powerhouse.
The best way to prevent inflammation is also to regulate an omega-3 fatty acids intake. Just a single cup of kale provides you with 10 percent of recommended daily amount of omega-3 fatty acids. It is especially ideal for fighting illnesses such as arthritis, asthma and autoimmune disorders.
6. Sleep and Kale
Sleep is extremely important for your physical and mental health. Good sleeping patterns take care of healing and repairing your heart and blood vessels. In fact, ongoing sleep deficiency is linked to increased risks of heart diseases, high blood pressure, kidney disease, diabetes and strokes.
One way to ensure your sleep quality is by eating nutritous foods, and as you know by now, kale is a super food. If you are looking for a way to sleep better, try changing your eating habits by incororating kale into your diet.
Another way to ensure sleep quality is by sleeping on a natural latex mattress. Vita Talalay is made of pure natural ingredients. The natural comfort material is therefore another healthy choice.
Vita Talalay makes sure that your body gets the rest it deserves. In fact, Vita Talalay latex is proven to be safe for humans - as it contains zero harmful substances to the body or skin. This has also been proven by numerous certifications.
5 Ways To Eat Kale
Kale does not necessarily need to be cooked to enjoy it. The secret of raw kale salad, is slicing the kale into very fine slices.
Kale’s rough structure and slightly bitter taste goes perfectly with lemon and salty pecorino. Pecorino is a type of cheese, but any salty cheese would be a great match!
2. Kale Chips, as a Snack!
Another kale recipe that is great is making kale into a crispy chips!
All this kale recipe takes is olive oil and an oven! Place kale leaves on the ovenproof dish, add olive oil and some salt on top! Everything else is taken care of by the oven, and you can enjoy some healthy crispy kale chips!
3. Cooked or Boiled Kale!
If you would like to change your usual ways of eating kale and having it soft and silky, think of boiling it. Because of its harsh consistency, kale is very good in hot water. It becomes soft and smooth, and tastes delicious when boiled!
Here is a delicous recipe for when you want to have a warm meal.
Kale and pasta go extremely well. It is because just as boiled kale, it does not lose its texture when cooked. It becomes tender and smooth. It makes a great pasta ingredient, or also could be used instead of pasta itself!
5. Kale in a Soup
Kale’s sturdy texture makes it perfect for a soup! On the contrary to spinach, which as an example falls apart into moist strings, kale keeps up its structure and has great taste!
Here is a recipe for quick creamy kale soup!
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