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10 Super Health Benefits of Kale You Didn’t Know About

10 Super Health Benefits of Kale You Didn’t Know About

How do you like your kale? Green or purple, curly or straight? This dark, leafy vegetable has lots of varieties, so you are spoiled for choice. It is a distinguished member of the Brassica oleracea family and is a close relative of cabbage, cauliflower and Brussels sprouts. But more important, there many health benefits of kale you probably do not know about. Here are my top ten.

1. It has loads of iron

Topping the list of health benefits of kale is iron. You might be surprised that kale has been called the “new beef”—it’s because kale has more iron than beef. If you do not have enough iron in your diet, you are at risk of suffering from anemia, fatigue and poor mental function in your teenage years. You can get all the iron you need from kale, and never have to worry about eating all that meat.

2. It helps you reduce LDL cholesterol

It is fascinating to read about scientists who are doing research on how kale and other green vegetables can help reduce LDL cholesterol in your system. The bile acids are a key factor because they are kicked into action when you digest kale. When these bile acids are excreted, cholesterol levels are lowered.

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3. It gives 10% of your daily omega-3

As we know, omega-3 fatty acids are essential nutrients. There are two elements in the omega-3 mix: DHA and EPA. They help to prevent heart disease and cancer. The DHA component is vital for preventing depression, dementia, and schizophrenia.

You could eat lots of fish, but that can be toxic if it has been polluted with mercury and PCBs. The best alternative is to stock up on kale. You never have to worry about it being toxic.

4. It may help prevent cataracts

I once visited an ophthalmologist for an eye check-up. She told me that it was disconcerting to note how many more cases of cataracts there are in middle-aged people. She did not know the reason for this.

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But a correct diet can help prevent your vision from deteriorating. Did you know that the dark green kale leaves contain both lutein and zeaxanthin? These are important nutrients which may protect you against cataracts and macular degeneration, according to the University of Maryland Medical Center.

5. It helps you lose weight

The secret to weight loss is to increase your intake of foods which are low in calories and have loads of nutrients.

Kale leads the pack of healthy vegetables because it has only 33 calories in one cup. You also get loads of vitamins, fiber, and vitamin C as a bonus.

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6. It contains 45 flavonoids

Flavonoids get a lot of attention these days. The reason is that they have two important functions. They have both anti-inflammatory and antioxidant properties which help prevent most types of cancer. The good news is that kale contains 45 flavonoids.

7. It can help you detox

According to the Linus Pauling Institute, kale contains glucosinolates which are full of sulphur nutrients. These can help the liver function more effectively by activating the detoxification enzymes. These are essential when you need to detox. Kale has 67 of these glucosinolates, just behind Brussels sprouts, which tops the list with 104.

8. Kale recipes are not boring

It was a joy to discover Dr. Drew Ramsey and Jennifer Iserloh’s book Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please. You can make kale soup with sausage and white beans, kale smoothies, zucchini and kale bites. If you really want to indulge, you can try the kale and black cherry sorbet!

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9. Kale has the calcium you need

Did you know that kale has more calcium than milk? One study showed that kale was better than milk and other vegetables in helping women absorb their daily dose of calcium.

This is a great boon for those who may be lactose intolerant. Getting the right dose of calcium is so important in preventing bone loss, especially as we age.

10. Kale is the number-one veggie

According to the Center for Science in the Public Interest in Washington, D.C, kale comes out as the top vegetable from a list of 84! We can see why, as it has so many things going for it. One cup of raw kale has 5 grams of fiber, 0 grams of fat, and 3 grams of protein, as well as being chock-full of minerals and vitamins.

Featured photo credit: Homemade Organic Green Kale Chips with salt and oil via shutterstock.com

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Robert Locke

Freelance writer

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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