Kale is a veggie similar to cabbage and it is now widely used for its vast health benefits. It is one of the cruciferous vegetables that you should consume because it is one of the most nutritious and beneficial vegetables out in the field.
New Info about Kale
We have known for some time that kale provides a lot of benefits such as provision of vitamins and minerals that we cannot get from any other food groups such as Vitamin B12. Kale is also known for its rich mineral content that is essential for various bodily functions such as potassium, manganese, phosphorus and others. However, aside from this fact about kale, recent research suggests that kale have more benefits to offer than that such as:
• Cancer prevention
Kale was found to lower the risk for certain types of cancer such as prostate, ovary, colon, breast, and bladder cancer. The glucosinolates in kale forms isothiocyanates or ITCs that are known to reduce the risk for cancer.
• Anti-inflammatory and anti-oxidant benefits
Kale also contains more than 45 flavonoids that are important natural antioxidants and anti-inflammatory compounds. Among the flavonoids, kale contains more of quercetin and kaempferol, which may be used for the prevention of oxidative stress and chronic inflammation. In fact, kale is one of the best vegetables that you can consume for this purpose.
• Anti-Cholesterol Benefits
Kale was also found to provide cholesterol-lowering compounds when it is cooked through steaming. Kale contains high amounts of dietary fiber that combine with bile acids in the digestive tract. When kale is steamed, it provides more potent binding with bile acids to help bile acids breakdown fats better and help in the elimination of cholesterol in the gut. Steam kale is preferred, but you can eat it raw only with reduced anti-cholesterol benefits.
• Potent Detoxifier
Research also found that kale can be a potent detoxifier. The glucosinolates in kale may actually help detoxify the body up to the genetic level, which generally helps prevent various illnesses.
• Cardiovascular support
Kale is also effective in preventing cardiovascular diseases mainly because of its anti-cholesterol properties. The fiber in kale prevents the absorption of bad cholesterol in the body preventing atherosclerotic episodes that may possibly lead to heart attacks. Also, kale may help strengthen the lining of the blood vessels because of its cytoprotective effects. This helps prevent thrombus and embolus formation that can cause myocardial infarction and stroke.
Recommended Intake of Kale
In order to harvest the health benefits of kale make sure to consume the recommended intake of up to 1 ½ cup at least 2 times a week. For a healthier result, increase your intake to 2 servings at least 5 times a week.
Also, to get the maximum benefits of the cruciferous vegetable, cook kale by steaming for at most 5 minutes. You can also allow the cut kale for 5 minutes before steaming for maximum health results.
Indeed, kale is one of the vegetables that should be added in your diet because it is not just nutritious, but provides more health benefits as well.