This is one of the most nutritionally important vegetables in the world. It has the highest level of lutein of all vegetables. It is taking part of the family of cruciferous veggies. This vegetable grows best in cooler climates, especially the Mediterranean region. Also, it can be found in other parts of the world, including North America and throughout Europe. Nowadays, the commercial kale is cultivated around the world over thousands of years and it has been gradually evolving from the wild grown variety to the variety which we know today.
The Brassica oleracea is the most common type of kale which is found today. Kale leaves can appear flat, curly and kale can grow to as much as 6 feet in height and it can have different colors, such as purple, green, lavender and ornamental white. The green kale is standard variety today and it is believed that it has been originated in the Mediterranean region where it was firstly cultivated about 2 millennia ago. Here are some health benefits of kale:
Kale can help to promote healthy pregnancy
It is very important to take folate during the pregnancy because it can prevent the development of several neurological defects of the fetus and it can prevent deformities and spina bifida. It has modest amounts of folate which can help you to get the right dosage. Also, folate is important for the DNA synthesis and cell replication which can prevent unwanted mutations from happening.
Kale help prevent cancer
It can promote the removal of waste from the body and it can help to minimize the exposure of healthy cells to waste in the intestines. Kale is rich in anti – oxidants which can fight against free radical damage which can precipitate cancerous changes in the cells.
Help treat anemia
Many people have anemia because they do not have enough iron in their diets. It is rich in Vitamin C which can help to improve the iron absorption and also, it has modest amounts of iron. These factors can help in the production of new red blood cells.
Help prevent stomach ulcers
When you consume kale, then it can help to prevent the occurrence of H – pylori related stomach ulcers which are bacteria that cause ulceration or erosion of the stomach walls. This is possible because kale has glucosinolate which can help to prevent the adherence of the bacteria to the stomach’s mucus lining.
Assist with weight loss
It can help you to feel full. It is low calorie food which can be consumed for a calorie restricted diet for longer period. It will allow you to eat greater amounts of kale without adding calories. Also, It has fiber which can help to increase the satiety of the meal. You can consume kale in smoothie as your breakfast. It can help you to stay filled until the lunch.
Promotes bone health
It is rich in calcium which can help to promote the bone health and it wards you from osteoporosis. In one cup of kale there are 10% RDA which can last for a long time, especially if you are not consuming dairy products.
Help manage diabetes
It is virtually sugar – free food. It is extremely low carbohydrate on a larger scale and it is nutrient dense. These factors can contribute to the blood sugar modulating effects of kale. In a single cup of kale, there is approximately 5% of your daily recommended intake amount of fiber and this can help to blunt the speed of the glucose absorption into the blood when it is consumed with other carbohydrate – rich foods.
Promotes eye health
It is the richest source of lutein found in nature. Lutein in a combination with other carotenoid anti – oxidants are playing an important role in the preservation of eye health and this can help to prevent premature aging and macular degeneration. Also, it can prevent the cataract development and deterioration of the vision. When the kale is consumed in addition to other carotenoid – rich foods which have zeaxanthin, can help to protect your eyes.
Promotes skin health
It has Vitamin C which can help for the synthesis of collagen which can help to support the health of your joints and skin.