With nicknames like a nutritional powerhouse, king of greens, Kale sustains an unignorable importance. It belongs to the group of vegetable cultivars that are found within the plant species Brassica oleracea.

Moreover, some of its varieties are 6 to 7 feet tall whereas others are symmetrical, curvy, and of great quality. There are a multitude benefits of kale that help our human body on an extrinsic level.

For all those of you who’re struggling to find reasons for consuming this vegetable every day, we’ve assembled numerous reasons to help you decide. Conversely, following you will find the benefits of Kale which will compel you to include it in your diet.

kale dish

This article contains:

  1. Kale and all about it.
  2. Benefits of Kale.
  3. Quick Kale Smoothie Recipe.

Kale and all about it:

chopped kale

This super dense food is packed with the goodness of nutrients and vitamins that keep your body fit and healthy. A single cup of this vegetable kale surprisingly sustains the following:

  • 3g of protein.
  • 2.5g of fiber.
  • 10,302 IU of Vitamin A, 0.2 mg Vitamin B6, 81 mg of Vitamin C, and 547 mcg of Vitamin K.
  • Alpha-linolenic acid, this is an omega 3 fatty acid.
  • 5.8 mg Beta carotene.
  • 26.5 mg of Lutein and Zeaxanthin that provide the legendary green color to this healthy vegetable.
  • It also sustains 91g of calcium, 0.2 mg of copper, 299 mg of potassium, and 0.5 mg of magnesium.

Moreover, there are a multitude types of kale that have a certain distinction among themselves that must be understood. Curly kale, red bor kale, dinosaur kale, and red Russian kale, all of these are edible and healthy, rest of their wild types must be avoided. Following you will find benefits of Kale that will help improvise your diet process.

Benefits of Kale:

Kale is excellent source for healthier eyes

great, healthier eyes by eating kale

Kale contains two important elements including, lutein and zeaxanthin that are recommendable for the cataract in the eye. Ever wondered why our parents have always forced asked us to eat our greens? The answer is simple. Green vegetables like Kale sustain numerous benefits, healthier eyes are on of them.

Furthermore, vision and the health of our retina are promoted. Thus, these carotenoids found in kale enhance the contrast, reduce disability from glare, and improve our vision. Moreover, just as our bodies attain enough lutein and zeaxanthin, they become like antioxidants that protect our eyes from cataract growth. It further minimizes the risks of developing age-related macular degeneration.

Kale contains antioxidants

benefits of kale

Becoming one of the vegetables that sustain the highest ORAC rating, says enough for its packed goodness.  Oxygen radical absorbance capacity (ORAC) measures the ability of different food that can scavenge free radicals found inside our body. Conversely, at a cellular level, our body perceives risks of being damaged by these unstable molecules.

The diseases caused by these unstable molecules are degeneration of our eye, diabetes, asthma, Alzheimer’s disease, an impaired immune system, and atherosclerosis. Moreover, this is where the vegetable Kale walks in and saves the day. The antioxidants found in this vegetable, prevent the development of these diseases.

Apart from health benefits, these antioxidants help with our extrinsic beauty as well. It helps your skin from fading out and decreases the possible chances of damage on the skin from ultraviolet radiation. Conversely, when your skin is exposed to ultraviolet radiation from the sun, metalloproteinases is formed.

These are enzymes that help repair tissues that may have been damaged by the sun. Consequently, some metalloproteinases destroy collagen inside our body which results in the existence of fine lines and wrinkles on the skin. These enzymes are removed by the intake of antioxidants efficiently.

Moreover, there are over 45 different flavonoids in kale. They are anti-allergic, antiviral, anti-tumor and antioxidant elements found in kale that is highly beneficial for our body.

Kale is high in Beta Carotene

beta carotene in kale

Beta-carotene is an antioxidant which helps to build the immune system of our human body. Antioxidants help remove free radicals from our body and they further stop molecules from oxidizing.

Moreover, Beta-carotene helps in the production of Vitamin A which is undeniably amazing for healthier skin, better eyes, and a stronger immune system.

Kale is great for Vitamin C deficiency

benefits of kale

Being the best source of Vitamin C, Kale majorly helps remove its deficiency. Consuming kale will provide you with a multitude of astonishing benefits including, a stronger immune system, protects you from a common cold, decreases stress and promotes a healthy weight loss.

Moreover, high intake of vitamin C saves it from eye cataract that could’ve been caused due to less consumption. It furthermore increases the blood flow in our eyes, leading towards healthier eyes.

Majorly, consuming Kale decreases the possibilities of attaining cancer for a person. The antioxidant properties in vitamin C protect us from the development of all types of cancer in the long run. Furthermore, this nutrient prevents cholesterol from oxidizing which majorly brings forthcoming heart attacks to a halt.

Kale decreases cholesterol

cholesterol test

It is to be confidently stated that fiber is a nutrient that helps us by detoxifying and cleansing the body. Apart from, helping you digest food properly, the fiber found in kale helps lower cholesterol. It helps by picking up excess cholesterol compounds found in our gut and forces them out of our body.

Thus, it is safe to state that fiber helps wash away cholesterol from our body, decreasing the chances of heart diseases. In addition, steamed kale helps to lower cholesterol more than raw kale as the fibrous parts within this part help flush out toxins better.

Helps with obesity


Being a low-calorie vegetable makes it lie on top rankings for being a commendable nutrient package. Conversely, due to the low calorie and tremendous water content, it sustains a low energy quantity. Thus, the lower the density, the more the chances are of a noticeable weight loss.

The protein and fiber in this vegetable are crucial components to losing weight. Consequently, for an overweight person who’s been lurking around for ways to shed a few calories, the vegetable Kale certainly works wonders.

Commendable for Vitamin K deficiency

kale and vitamin k

Vitamin K not only helps clot blood and prevent excessive bleeding but strengthens your bones from within.  Kale sustains almost 7 times the recommended daily amount in a single cup. Thus, for people suffering from vitamin K deficiency, kale must be consumed in its raw form to rejoice its benefits.

Kale has high intake of Iron

iron consumption

The components of iron found in Kale are real crucial for our human body as it forms hemoglobin. It is what carries oxygen around our human body and provides the red color to the blood. Moreover, it helps our brain function after attaining the 20% of oxygen in our mainstream provided by iron.

Consumption of kale results in a decrease in anemia, the disease of iron deficiency. Furthermore, it helps cure basic symptoms of anemia like fatigue, nausea, body weakness, and headaches.

Kale helps fight Cancer

cancer ribbon

It has been known that phytonutrients in many food work as antioxidants to help get rid of free radicals way before they could damage our cell membranes. Now, it has been found that the existing phytonutrient in kale motivates our genes into an increased production of enzymes that help detoxify. Moreover, Kale helps in the cleansing process that discards all harmful compounds.

Kale sustains organosulfur compounds that have been tested to reveal reduced risks of cancer. It is believed that sulforaphane, a glucosinolate that is formed after kale is chopped, compels the liver to produce these enzymes known as phase II enzymes.

Precisely, these detoxification enzymes majorly help neutralize molecules and other substances that are likely to produce cancer.

In addition, sulphorane promotes a healthier immune system, which can be stated as a crucial factor in helping eliminate cancer.


kidney inflammation

Inflammation is a disease that causes swelling, redness and burning on our fragile skin. Heart disease and arthritis cause inflammation which is sparked due to the excessive consumption of animal products. To be precisely clear, Kale is a commendable source of treating such diseases, it not only prevents it but eliminates it for those affected by it.

Moreover, the nutrients found in kale are so light within itself that they not only reduce burning but further provide a healthier immune system, keeping you healthier and disease-free.


lemon detox

The term detoxification is based on believing that any illness can be caused by the attainment of toxins in our body. This entire act of eliminating toxins and avoiding them is a part of the healing process. It majorly helps those suffering from chronic diseases, asthma, allergies, headaches, obesity, high blood pressure, diabetes, depression, and high cholesterol. Like they say,

Turning into a new leaf.

This is exactly what the detoxification process is all about. Conversely, when we take help of the detoxification process, we’re basically cleansing our entire body from top to bottom, getting rid of harmful toxins. This is downright essential for the health maintenance of our human body.

When it comes to kale, The isothiocyanates (ITC) from glucosinolates helps in both periods of our body’s detoxification process. The high sulfur content of kale has been stated as a massive assistance for detoxification phase II.

Great for digestion

digestion stomach

Being the super food that kale is, digestion seems no more of a problem. A cup of kale having 36 calories and zero gram fat makes it a super dense, easy to digest vegetable. Conversely, the 2.5g fiber found in this vegetable helps in the digestion process, discarding wasteful compounds. Moreover, fiber eliminates constipation and further stomach problems. Thus, for people suffering from constant indigestion, Kale is an exemplary vegetable.

Consequently, the growth of H.pylori, a bacterial growth inside our stomach circumference that results into gastric cancer, is prevented by the glucosinolate isothiocyanate (ITC) found in Kale. This keeps our stomach safe and downright healthful.

Vitamin A Deficiency

vitamin a deficiency

Vitamin A is a crucial requirement of our body for healthier eyes, skin, and for a commendable immune system. There are two active forms of vitamin A; Retinoid and Beta carotene which is mainly found in kale. Vitamin A refreshes the skin by treating wrinkles, fine lines, minimizing dry eyes. It further sustains a minimal possibility of treating and eliminating diseases including cancer, HIV’s, and cataracts.

Kale endures about 10,302 IU of Vitamin A, which is more than enough to eliminate vitamin A deficiencies, that further cause eating disorders. Such vitamins are a vital need for our body to help it function accordingly, that are attained by the consumption of super dense vegetables including kale. Thus, you must insert this vegetable into your diet for the healthier functioning of your body.

Quick Kale Smoothie Recipe:

After knowing the numerous health benefits of kale, it is crucial to know how to bring this vegetable into use efficiently. Following, you will find a quick, healthful smoothie recipe that will provide you with utmost benefits.

Kale Smoothie

kale smoothie

In order to make this scrumptious smoothie, all you need are the following ingredients that are absolutely effortless to gather.

  • 1 cup of kale, chopped after removing the thick stems.
  • Half a piece of banana.
  • 1/2 cup of fresh, apple juice.
  • 6-8 ice cubes.
  • 1 stock of celery, chopped.
  • 1/2 a tbsp lemon juice.

After assembling all these ingredients, place all of these ingredients including banana, apple juice, kale, celery, and lemon juice altogether and blend. Moreover, you must keep blending until a smooth, fine texture is attained. Pour this mixture into a glass, with ice cubes according to your choice, and your smoothie is ready to rejoice.

Having that said, kale is a nutrient packed vegetable and the benefits of kale are numerous. From cleansing it all to discarding internal health issues, this vegetable will keep you healthy no matter what the day.

Moreover, excessive use of anything can lead to harm which is why kale must not be overeaten. You can ensure benefits of this vegetable at least once a week and include it in your daily breakfast regime.

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