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Health Benefits of Kale

by Valik Rudd


Kale is a low calorie, high fiber type of cabbage with a distinctive ruffled appearance. Among green leafy vegetables, kale is nutritionally rich in vitamins and nutrients. The 3 most common types of this vegetable are curly, dinosaur and ornamental. Each has its own distinctive appearance. Kale can be sautéed, braised, blanched, or steamed. It is very easy to grow and adapts well to cooler and warmer climates. Juice can be extracted from kale and consumed as a dietary supplement. It provides a powerful antioxidant that boosts the immune system.

10 benefits of kale include:

  • Lowers the risk of certain type of cancer: lung, ovarian, bladder, prostate
  • Maintains normal blood sugar
  • Maintains healthy bones
  • Strengthens the immune system
  • Protects the cardio-vascular system
  • Reduces high cholesterol levels
  • Protects against inflammation of bones and joints
  • Provides antioxidant nutrients
  • Lowers risk of chronic inflammation
  • Detoxifies the body

Kale is rich in vitamin A and C. It is a key element to the development and nutrition in children. It may be difficult for parents to convince their children to eat kale because of it chewy texture, however, it can be added to almost any dish. One secret is to conceal the kale in salads, smoothies, pastas, soups, sauces and rice dishes. If you are creative with this vegetable, you provide your children with the necessary nutrients and vitamins needed for a healthy body. Kale is one of the healthiest choices of leafy vegetables.

During pregnancy, women benefit from consuming kale in the following ways:

  • Regulates estrogen
  • Increases the supply of breast milk
  • Protects against arthritis and bone loss
  • Protects against breast cancer
  • Lowers the risk of hip fractures
  • Increases blood volume during pregnancy
  • Protects against osteoporosis

It is also important that women to increase their calcium intake during and after pregnancy. The calcium in kale aids in the development of muscles, nerves, bones, teeth, skin, tendons, mental health and a healthy heart. A fetus requires specific nutrients to develop properly. These include folic acid, Vitamin C, carotenoids, electrolytes, potassium, and antioxidants.

Although kale is not considered a popular food and is not as well known as lettuce, cabbage, and other leafy green vegetables, you will be doing your body a great service when you incorporate it into your diet. You never know, you might just like it!


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