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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 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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