All About Kale

by turnbasedfitness

Kale is a leafy green vegetable that is nutritious and offers benefits to the whole body. It is a member of the same biological family from which the cabbage and Brussels sprouts belong to.

Kale has magical properties that prevent the body from cancers, improves digestion, strengthen the heart, and improves the functioning of the eyes and the nervous system.

This article is all about kale and its many properties, benefits, and possible negatives.

Kale Nutrition

Kale is healthy and nutritious. It is packed with vitamins and minerals that are beneficial for human health in many ways. One cup of kale contains 6.3 g of carbohydrates that are healthy for effective performing tasks for the human body.

Kale also contains sufficient vitamins such as A, C, E and K. These vitamins regulate different functions for the body and provide strength and agility to the immune system.

NutrientAmount of nutrients per one cup
Carbohydrates6.3 g
Fiber4.7 g
Protein3.5 g
Calcium177 mg
Iron1.0 mg
Magnesium29.5 mg
Phosphorus49.6 mg
Potassium170 mg
Sodium18.9 mg
Zinc0.3 mg
Copper0.8 mg
Manganese0.6 mg
Vitamin A172 mcg
Vitamin C21 mg
Vitamin E1.9 mg
Vitamin K494 mcg

Kale benefits

There are several kale benefits which will be described below in detail.

1.   Protection against diabetes

To build protection against diabetes, the American Diabetes Association prefers the use of foods that are rich in vitamins, minerals, and fiber. The consumption of food rich in these nutrients can help prevent the body from absorbing bad toxins.

Kale has an important role to play against diabetes. Kale is rich in fiber. The consumption of kale daily is said to be the best shield against type 2 diabetes. A study has shown that prolonged use of kale can improve the immunity of the body against diabetes.

Kale is even suitable for diabetics. It has been found that high sugar levels produce free radicals in the body. These free radicals give rise to complications in the body. Kale has antioxidants that neutralize these free radicals and protects the body.

2.  Strengthens human heart

Studies have shown that regularly consuming foods that are high in potassium may help lower the risk of high blood pressure and other heart diseases. Here comes kale which is high in potassium and sodium.

Consuming kale on a regular basis is going to protect the body from many heart and blood diseases.

3.  Fights cancers

The green color of kale is due to the abundance of chlorophyll. This compound, the chlorophyll, has an important function to play in the body. It neutralizes the effects of a dangerous compound known as heterocyclic amine.

Heterocyclic amines are absorbed by the body and the chlorophyll in kale neutralizes the effects of this cancer-causing agent.

4.  Strong bones with Kale

Kale contains vitamin K. This compound is essential for the healthy growth of bones in the body. A good dose of vitamin K can make the bones so strong that it provides protection against bone fracture.

Young children who are gr0wing should consume more. With sufficient vitamin K, this will help their bones develop strong and healthy.

5.  Improves digestion

Kale is rich in fiber. Fiber is very important for proper digestion in the body. Fiber remains intact after the food has entered the intestine. It helps with excretion as it soothes bowel movements.

Also, the fiber releases probiotic bacteria into the gut. This is the beneficial bacteria that helps in the breakdown of food in the gut. It aids in the proper digestion of food in the body.

6.  Nourishes skin

Kale contains beta carotene. Beta carotene is essential as the human body converts it into vitamin A, which gives agility to the skin and keeps it hydrated and fresh. Kale helps the body to fight the aging of the skin. It clears out wrinkles and gives the skin a fresh look.

7.  Health of eyes

Kale supports the muscular function of the eyes. It helps the eyes with movements and prevents muscular degeneration of the eyes. Also, the antioxidants protect eyesight from the attack of free radicals.

Kale’s Possible Negatives

Kale seems to be at a greater risk of getting infected by pesticides. The pesticides contaminate the final product with chemicals and there is a greater chance that these chemicals could enter the human food chain.

Kale is rich in potassium. Patients with certain conditions are prescribed to avoid high potassium foods such as kale. For example, beta-blockers are prescribed by doctors for patients with heart disease. Those who take beta-blockers should avoid too much consumption of kale.

People with compromised functions of the kidneys should avoid consuming foods that are rich in potassium. The function of the kidneys is to remove excess potassium from the blood and discharge it out of the body in the form of urine. High potassium foods such as kale is harmful and people with weaker kidneys should avoid eating too much of it.

If you are consuming blood thinner for any reason, then you should avoid eating kale. Kale has vitamin K whose function is to clot the blood. It may reverse the impact of the blood thinner. Hence, if you are using a blood thinner, stay away from this leafy green vegetable.


Kale is nutritious, healthy, and full of essential vitamins and minerals. The use of this nutritious vegetable is going to keep your body fit, agile, and immune to a number of diseases. If your doctor allows it, make kale a part of your daily diet and shield yourself from several fatal diseases.

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