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8 Benefits Of Kale That Will Surprise You (+Healthy Recipes)

8 Benefits Of Kale That Will Surprise You (+Healthy Recipes)

From t-shirts exclaiming “Kale Yeah!” to Brooklyn brunch menus offering eclectic kale frittatas, this super food has come a long way in the past decade. The hipster-hype surrounding kale has given this cruciferous vegetable the popularity needed to charm its way into smoothies, juices, salads, and the hearts of veg-heads everywhere. Aside from being a socially endorsed food, kale also has a long list of health benefits. Read on to learn about how the many benefits of kale can invigorate your health.

1. Kale helps with weight loss

If there’s one food you should add to your diet in preparation for swimsuit season, it’s kale. Despite being low in calories, kale is rich in your body’s favorite nutrients, like Vitamin A, Vitamin B6, and Potassium (to name a few). These vitamins maintain your body’s internal composition, giving you cleaner energy and a balanced appetite.

Kale also contains protein and fiber—two very necessary nutrients for weight loss. Adding kale into your diet can increase volume without compromising calorie intake, making you feel fuller on less food.

Calcium is another nutrient that’s present in kale, which is great since calcium has been linked to considerable fat burning in several studies. Next time you go to pack your lunch, try swapping out the potato chips for some kale chips.

2. Kale helps with vision

You’ve probably been told that eating your vegetables is good for your eyesight, but is it actually true? It is for kale. The vegetable is loaded with lutein and zeaxanthin, two notorious defenders of ocular health. Incorporating kale into your diet can significantly lower your risk of developing age-related eye disorders while also preserving the quality of your vision. Hold the cataracts and bifocals—more kale, please.

3. Kale has tons of vitamins

Because of the way many foods are processed, frozen, and cooked, many minerals and vitamins get filtered out. As a result, most people have a deficiency of at least one vitamin, if not several vitamins. Kale is an excellent source of these vitamins, containing well beyond the recommended daily amount in Vitamin K, Vitamin A, and Vitamin C.

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It’s also a great source of calcium, magnesium, and several other nutrients our body needs. When you’re consuming a sufficient amount of these nutrients, your immune system is stronger and your body performs better. Instead of taking a handful of vitamins everyday, just eat kale on a regular basis (it’s cheaper than buying those vitamins!).

4. Kale contains cancer-fighting agents

In an age where almost every product and food is somehow linked to cancer, how can we protect ourselves from getting sick? One of the best things we can do is consume a diet that makes our bodies inhospitable for cancer. Such a diet might include low pesticide fruits, low hormone meat, and kale, kale, kale.

This superfood is packed with compounds, such as sulforaphane, that fight cancer at the earliest molecular level. Many of the same cancer-fighting agents are also found in other vegetables from the cabbage family, including broccoli, Brussels sprouts, and cauliflower. Including one of these vegetables in a meal 4–5 times each week will work to improve your health and prevent future sickness.

5. Kale naturally detoxes your body

If you’ve ever been interested in doing a detox program, you probably know how expensive they can be. Instead of spending hundreds of dollars on a chemical detox, try eating a large amount of kale for a couple of weeks. Perhaps one of the most compelling benefits of kale is how it detoxes cells within the body. We’re constantly coming in contact with toxins through both our food and our environments, and our body has a natural detoxing process that breaks up and flushes those toxins out.

The high sulfur content in kale as well as the isothiocyanates (ITCs) made from kale’s glucosinolates support that detox regulation function of cells within our body. By boosting your kale intake, you can naturally “rev up” your body’s detox response naturally while flushing out toxins.

6. Kale helps lower cholesterol

One of the main functions of cholesterol within the body is creating bile acids. These help us digest fats after we splurge on that greasy burger or pizza, and our body reuses the bile acids after all the fat from a meal has been absorbed. These bile acids are performing a digestive function and absorbing the fat, but after the bile acids have done their job, they’re returned into the bloodstream, making the cholesterol level within the body rise (this is one reason why a fatty diet leads to high cholesterol).

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Kale has a high number of bile acid sequestrants, which keep the bile acids in the digestive system rather than getting reabsorbed into the bloodstream. This means that eating more kale will result in more bile acid sequestrants to bind the bile acids, which will then result in lower cholesterol over time. Hooray!

7. Kale makes you pretty

Want to achieve that natural glow? Try adding kale into your daily diet—it’ll boost and brighten your appearance from the inside out. Kale is extremely high in beta-carotene, which the body converts into Vitamin A. This fuels the production of bodily tissues and sebum, which replenish old cells and keep new ones hydrated.

The end result? Beautiful hair, clear and hydrated skin, and strong nails without having to break the bank on expensive vitamins.

8. Kale is easy to cook with

If you’re new to kale, you’re probably not thrilled at the thought of eating a cold, crunchy leaf. The good news is that kale has incredible cooking versatility! It can be incorporated into nearly every dish, contributes a non-intrusive but full flavor, and is sure to satisfy your hunger.

Enjoy the benefits of kale while tickling your taste buds with one of these easy recipes.

Kale Smoothie with Pineapple

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    Kickstart your day in 5 minutes with this tasty and simple smoothie! The kale in this recipe will provide the fuel you need to make it to lunchtime while satisfying all your taste buds.

    Kale, Potato, and Onion Frittata

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      With less than 150 calories per serving, you can have a guilt-free brunch and go for that second mimosa. Host brunch at your house next weekend and try this easy and delicious recipe!

      Kale Ricotta Dip

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        You’ve heard of spinach artichoke dip, but have you tried kale ricotta dip? You can have just as much flavor and less than half the calories with this recipe. Grab some pita chips and say hello to your new favorite appetizer.

        Sausage Pizza topped with Crispy Kale

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          The easiest fancy pizza you’ll ever make. This dish is as aesthetically pleasing as it is delicious-eating your vegetables never looked so good.

          Kale and Pink Grapefruit Salad

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            This refreshing citrus and kale salad will invigorate your work day. It’s satisfying and simple, and you can make it your own by adding your favorite toppings or pairing it with a side of toast.

            Image Credits: Kale Smoothie, Citrus via Pixabay; Kale Frittata via John Valiant; Kale Dip via Popsugar Photography, Leta Shy; Kale Pizza via Kelli Foster

            Featured photo credit: Kale Varieties via pixabay.com

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            Last Updated on July 8, 2020

            18 Benefits of Journaling That Will Change Your Life

            18 Benefits of Journaling That Will Change Your Life

            The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

            1. Understand Yourself Better

            Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

            Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

            2. Keep Track of Small Changes

            I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

            Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

            3. Become Aware of What Matters

            As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

            You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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            4. Boost Creativity

            The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

            When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

            You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

            5. Represents Your Emotions in a Safe Environment

            A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

            Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

            6. Process Life Experiences

            When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

            Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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            7. Stress Relief

            In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

            Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

            8. Provide Direction

            Though journaling is often conducted as an activity without much direction, it often provides direction.

            One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

            9. Solve Problems

            Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

            Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

            When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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            10. Find Relief From Fighting

            Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

            Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

            11. Find Meaning in Life

            Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

            12. Allow Yourself to Focus

            Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

            13. Sharpen Your Spirituality

            When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

            14. Let the Past Go

            I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

            15. Allow Freedom

            Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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            16. Enhance Your Career

            Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

            Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

            17. Literally Explore Your Dreams

            All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

            18. Catalog Your Life for Others

            No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

            We consider our partners our life witnesses, but writing provides a tangible mark on the world.

            Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

            Featured photo credit: Kelly Sikkema via unsplash.com

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