Top 6 Health Benefits of Eating Kale


Kale is an excellent nutrient dense vegetable and is being called “the queen of greens” as well as ” a nutritional powerhouse.” It’s high in vitamins and antioxidants which promotes your health in several ways. It’s easy to add this super vegetable into your diet, you can enjoy in soups, salads, smoothies and stir-fries. Here are the top benefits of kale:

Kale promotes weight loss

you can get a full feeling easily without taking more calories or fat by eating more kale, because kale is high in fiber(5g in one cup), low in calorie(36 calories in one cup) and has zero fat. The fiber aids digestion and also lowers cholesterol, and it’s great for increasing your metabolism with its great vitamin C content(100g of kale provides you with twice as much Vitamin C as you need daily). No matter which diet you’re on, kale is always an excellent choice for you to achieve your ideal weight.

Kale is high in Vitamin K

Eating a diet high in Vitamin K can reduce the risk of getting various cancers, according to a study in the American Journal of Clinical Nutrition. Vitamin K has been shown to help with bone health, blood clotting, antioxidant activity and Alzheimer’s disease. Vitamin K is abundant in kale and there are also other good natural source:

  • Vegetables like spinach, asparagus, and broccoli
  • Animal products such as cheese, egg, and meat
  • Strawberries
  • Beans and soybeans

Kale is good for your skin and hair

As you know, vitamin A and Vitamin C are essential for healthy skin, they prevent premature aging of skin and especially help to reduce the damage caused by free radicals. Plus, kale is packed with omega-3 and omega-6 fatty acids, which help to deal with hair breakage problems as well as strengthening hair roots and blood circulation in the scalp to make your hair stronger.

Kale contains higher iron than beef

Compare with beef, every 100 grams of kale has 1.5 milligrams iron which is almost same with 100 grams of beef(1.6 milligrams), making kale as a great source of iron, and been given a super name” new beef”. Kale does well on providing your daily iron needs without more calories and fat than other food sources of iron.

Iron is essential for positive health, it helps your brain by supplying oxygen to blood effectively and  promotes your muscle function too. Other good sources of iron are including

  • lentils,
  • soy beans,
  • cereals,
  • bread,
  • spinach,
  • turnip,
  • fish,
  • meat,
  • sprouts,
  • broccoli,
  • and whole grains.

Kale contains higher calcium than milk

The benefits of calcium are widely known for us and if compare with milk, gram for gram kale has more calcium, kale has 150 mg of calcium every 100 grams, while milk has 125 mg. Calcium may aids in promoting bone health and maintaining a healthy metabolism. It’s best to eat raw kale for the most calcium intake as kale will lose a substantial amount of calcium when it’s cooked.

Kale contains more vitamin C than an orange

Oranges are being considered with most high vitamin C in almost all fruits, and 100 grams of orange can provide you 88% of your daily vitamin C requirement, while 100 grams of kale gives you with twice as much vitamin C as you need daily, means gram for gram, kale contains more than two times of the vitamin C as an orange.

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Liu Jiao
I have written articles on various physical and mental health related conditions, including diabetes/ heart disease/ autism/depression/Nutrition/fitness/diets/fad diets/herbs/alternative therapies/weight loss/obesity in children and adults/smoking risks/alcohol risks/fast foods/disease....

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