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Why No One Should Overlook Kale

Why No One Should Overlook Kale

Kale might seem like the ugly step-sister of the crucifers — especially with superstars like broccoli and cauliflower in the family!  But this leafy green is a veritable powerhouse of nutrients and health benefits that make it a true superfood.

For sure, you should make sure you’re not overlooking this great vegetable. Whenever you eat kale…

You are Getting an Incredible Variety of Vitamins and Minerals

Kale, according to the USDA, is incredibly nutrient-dense. Just one cup of this amazing leafy green, and you will be getting 24 calories, 1 gram of protein, 1 gram of carbohydrates and a half-gram of fiber. But now check out what you’ll be packing away in regards to vitamins and minerals:

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  • Calcium, 24 mg
  • Potassium, 79 mg
  • Phosphorous, 15 mg
  • Vitamin C, 19 mg
  • Folate, 23 mg
  • Vitamin K, 1598 IU

In short, high-quality foods like kale are a great way to fill some of the “nutrient gaps” that are especially common in the American diet — which relies so much on prepackaged foods.

You are also Getting a Boatload of Antioxidants

It’s not just a ton of vitamins and minerals you’re getting. Kale also provides powerful antioxidants that work in many ways to improve your general health. Kale is rich in beta-carotene and Vitamin C (which also helps build collagen for healthy joints and beautiful, young-looking skin) as well as flavonoids like quercetin, which have been shown to decrease blood pressure, fight off viral infections and even help with depression.

Another important antioxidant to note is lutein, which can improve the health of your eyes and help reduce the risk of serious eye diseases like macular degeneration, a leading cause of blindness.

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In short, eating kale on a regular basis is a great way to load up on disease-fighting antioxidants.

You Are Improving Your Cholesterol Levels

High cholesterol is a real problem in America and is a major risk factor for both heart and attacks and strokes. But fortunately, apart from medication, there are natural ways to get cholesterol down to a healthy level. One of those ways is a diet rich in fruits and veggies, especially veggies like kale. Kale contains compounds that actually prevent cholesterol from being absorbed into the body — and this can help prevent it from building up in arteries and causing problems later on.

One study found that men with high cholesterol levels who consumed kale juice daily for 12 weeks were able to raise their good cholesterol up by 27% while at the same time lowering bad cholesterol by 11%, which meant a significant improvement in heart health!

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You are Reducing Cancer Risk, Too

Most people worry about cancer — and with good reason, as it remains the fourth leading cause of death in the United States. That’s the bad news.

The good news? It is possible to reduce the risk of many forms of cancer through lifestyle changes — including the diet. Kale, like cabbage and broccoli, is particularly good at this. For one thing, it contains sulforophane, which has been shown to fight against the formation of cancer cells.  It also contains indole-3-carbinol, better known as 1-3-C, which has gotten a lot of attention lately because of its ability to help treat breast cancer.

So for one little cup of kale, you are getting a whole wealth of health benefits. If you eat it regularly, you can improve your heart health, reduce cancer risk and load up on the vitamins and minerals your body needs for general health. It is also incredibly easy to add to your diet; kale goes well in smoothies (seriously), in salads, and even in casseroles and pasta or rice dishes.

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So, try some awesome kale recipes today and start giving your body some serious TLC!

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Brian Wu

Health Writer, Author

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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