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Jan 17, 2020 · Kale is a green, leafy, cruciferous vegetable that is rich in nutrients and fiber. It may help prevent or manage various health problems, such as diabetes, heart disease, cancer, bone health, digestion, skin and hair, and eye health. Learn more about the nutritional content and health benefits of kale, how to include it in the diet, and the risks of eating too much of it.
- Highly nutritious. Kale is a popular vegetable and a member of the cabbage family. It is a cruciferous vegetable and is closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts.
- Provides powerful antioxidants. Like other leafy greens, kale is very high in antioxidants. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2).
- Excellent source of vitamin C. Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body (9).
- May lower cholesterol levels. Cholesterol has many important functions in the body. For instance, it is used to make bile acids, which are substances that help the body digest fats (12).
It is a rich source (20% or more of the DV) of vitamin A, vitamin C, vitamin B6, folate, and manganese (see table "Kale, raw"). Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E, and several dietary minerals, including iron, calcium, magnesium, potassium, and phosphorus.
- Many; see text.
- Unknown; before the Middle Ages
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Sep 5, 2022 · Learn how to cook kale three different ways: boiling, sautéing, and slow-simmering. Find out how to select, store, and clean kale, and discover the benefits of this nutritious green. Get recipes for kale salads, soups, snacks, and more.
- Diabetes. A meta-analysis published in the Journal of Diabetes Investigation found a link between a lower risk of type 2 diabetes and higher intakes of fruits (especially berries), leafy green vegetables, yellow vegetables, and cruciferous vegetables.
- Heart Disease. Consuming kale can support heart health because of the nutrients it contains. Kale contains, glucosinolates, a class of plant-based compounds that has anti-inflammatory properties.
- Cancer. The American Institute for Cancer Research recommends eating kale regularly due to its high amounts of antioxidants, including carotenoids and vitamin C. Various studies have shown that eating cruciferous vegetables daily is associated with a lower risk of cancer, particularly colorectal cancer.
- Bone Health. Kale's impact on bone health resides in its levels of vitamin K and plant-based calcium. Vitamin K is essential for blood clotting, but also important for bone strength, and has a positive impact on bone metabolism (building, remodeling, and breaking down bone).
Oct 2, 2022 · Kale is a cruciferous vegetable with many nutrients, antioxidants, and vitamins that can prevent cancer, protect eyesight, aid weight loss, and more. Learn about the different types of kale, how to cook it, and the health risks of eating too much of it.
Nov 5, 2021 · Learn how kale is a low-calorie, high-fiber, and nutrient-rich superfood that can help with weight loss, heart health, cancer prevention, bone health, and more. Find out the different varieties of kale, their calories, allergens, and potential adverse effects.