Kale is a leafy green vegetable that is loaded with several healthy nutrients. Many health experts recommend adding kale to your vegan meal to improve your overall health. Kale is a member of the mustard family. Some studies are showing that adding kale to your vegan recipes can help in lowering high blood pressure and also boosts your digestive health.
Let’s take a look at some of the health benefits offered by kale.
Kale is a great source of vitamin C, vitamin K, antioxidants, fiber, etc. According to the American Diabetes Association, foods rich in vitamins, fiber, and antioxidants can help in preventing diabetes. A study conducted in 2018 showed that a high amount of dietary fiber can lower the risk of developing type 2 diabetes. Some other studies found that antioxidants like vitamin C and alpha-linoleic acid can help in reducing the complications that are associated with diabetes.
Reduces Cancer Risk
Some recent studies have shown that chlorophyll that presents in kale and other leafy green vegetables can help in preventing the absorption of heterocyclic amines into your body. Some researchers have linked these chemicals with cancer. The antioxidants present in kale like selenium, beta carotene, vitamin C, etc. can also help in preventing cancer. Some recent studies have shown that a high intake of fiber can help in reducing the risk of developing colorectal cancer.
Prevent Heart Disease
Kale is a good source of potassium that can help in reducing the risk of high blood pressure. That means increased consumption of kale can help in reducing the risk of developing cardiovascular disease. It is also rich in fiber that can help in lowering the levels of blood fat and cholesterol.
Promotes Eye Health
The antioxidants lutein and zeaxanthin present in kale can help in reducing the risk of developing age-related macular degeneration. Studies have also found that zinc, beta-carotene, vitamin E, and vitamin C present in kale can improve your eye health.
Improves Bone Health
Phosphorous and calcium that present in kale can promote healthy bone formation. Some studies are also showing that a high intake of vitamin K, which is present in kale, can help in reducing the risk of bone fractures. One cup of cooked kale can provide 15-18 % of your daily calcium requirement and also provides 7 % of your daily phosphorous requirement.