Advertising
Advertising

11 Benefits Of Kale You Need To Know About

11 Benefits Of Kale You Need To Know About

Once upon a time, kale was referred to as a food for poor people. However, much like other ‘peasant food’ such as chia and quinoa, kale has become immensely popular in recent years. This is mostly due to the fact that the Western world has discovered the incredible health benefits that it has. In fact, these days, it is better known as the new King of Vegetables. But what is it about kale that is so beneficial and why should it be an essential part of your diet?

1. Rich in Vitamin C

In addition to promoting overall health, Vitamin C is also great for your hair. It helps to stimulate the production of sebum in your follicles, which is a natural conditioner and moisturizer.  It also helps to fight hair loss by eradicating free radicals. One cup of kale contains 134% of your daily Vitamin C requirements.

Advertising

2. It Plays Well With Others

Many of kale’s most healthy compounds are more effective once its combined with other food. For example, pairing it with good fats such as olive oil or avocado, make its fat-soluble carotenoids more readily available to your body. Or for an acidic twist, mix it with lemon to release for iron.

3. Protects Your Eyes

Kale is rich in Vitamin A, which assists your retinas in absorbing light and therefore helps them to maintain proper vision. Vitamin A also has cancer prevention properties that can stop cataracts later in life. In addition, kale contains lutein and zeaxanthin – carotenoids which protect your eyes from excessive exposure to ultraviolet light, just like sunglasses.

Advertising

4. Good for Brain Health

Kale contains alpa-linoleic acid (ALA), which is a type of omega-3 fatty acid.  It’s important because it assists in the proper function and general well being of your brain. But It doesn’t stop there.  ALA is also an anti-inflammatory and can help to fight diabetes, arthritis, obesity and depression.

5. High in Calcium

Incredibly, kale has a higher calcium content than milk. 100g of kale contains 150g of calcium, whereas milk only contains 125mg. This is particularly good news for those of you out there who are lactose intolerant.  Its high calcium (and Vitamin K) content means that it can help you maintain healthy and strong bones.  As such, it’s also a preventative for osteoporosis, including the strain that can develop during pregnancy.

Advertising

6. Good For Your Skin

Kale is packed full of antioxidants, which are essential for maintaining skin health. They help your skin to feel fantastic and look younger.  More importantly, antioxidants can assist in fighting diseases such as cancer and Alzheimer’s by helping to main low levels of free radicals within your system.

7. Assists Your Digestion

Kale is high in fiber, which makes it incredible beneficial for your digestive system. As a result, it can also be be a natural remedy for constipation.

Advertising

8. High in Iron

Your body needs iron for energy (as well as maintaining ordinary functions), and kale can help you feel energized throughout the day. This is particularly beneficial in the late afternoon when your coffee has worn off.

9. Creates a Healthy Immune System

Kale can help stave off colds and other nasties by keeping your immune system healthy. This is because it contains sulforaphane; a molecule that helps to nourish and maintain the immune system.

10. Cancer Prevention

The organosulfur compounds within kale are known to help to prevent cancer, particularly within the colon. The aforementioned Vitamin K also helps with cancer prevention. One cup contains a staggering 684% of your daily required intake of Vitamin K.

11. Healthy Heart

Fiber isn’t just good for digestion. The fiber found within kale lowers your cholesterol and blood pressure and can therefore help to prevent heart disease.

More by this author

Tegan Jones

Tegan is a passionate journalist, writer and editor. She writes about lifestyle tips on Lifehack.

What Makes a Good Leader? 10 Essential Leadership Qualities 26 Romantic Ways to Show Your Love for Someone 12 Unexpected Benefits of Drinking Hot Water 10 Surprising Benefits Of Earl Grey Tea You Never Knew 10 Exercises You Can Do In Bed Every Morning

Trending in Health

1 How to Practice Meditation for Anxiety and Stress Relief 2 7 Morning Rituals to Empower Your Day And Change Your Life 3 10 Emotional Regulation Skills for a Healthier Mind 4 13 Best Energy Boosting Foods to Help You Stay Sharp All Day 5 13 Delicious Antioxidant Foods That Are Great for Your Health

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next