What is Kale and its benefits

Kale is a cruciferous plant native to Europe and a horticultural variant of cabbage. The structure and shape are very similar to cabbage, but the difference is that the center of kale does not roll into a ball. Mainly distributed in temperate regions, with various varieties for both ornamental and vegetable purposes.

 The benefits of kale

✅ Prevent diabetes and reduce complications

The American diabetes Association recommends that people eat foods rich in vitamins, minerals, fiber and antioxidants. A 2018 study concluded that people who consume the most dietary fiber have a lower risk of type 2 diabetes. Another study pointed out that antioxidants, such as vitamin C and α - linolenic acid (ALA), can help reduce the complications of diabetes.

✅ Promote heart health

The various nutrients in cabbage may contribute to heart health. The American Heart Association (AHA) recommends increasing potassium intake while reducing salt or sodium intake. This practice can reduce the risk of hypertension and cardiovascular disease. A cup of cooked cabbage can provide 3.6% of the daily potassium requirement for adults.

✅ Reduce the risk of cancer

When people barbecue animal derived food at high temperatures, carcinogenic chemicals such as heterocyclic amines are produced. Kale and other green vegetables containing chlorophyll help prevent the body from absorbing such substances. Therefore, pairing green vegetables with grilled meat is healthier.

The antioxidants (vitamin C, beta carotene, selenium, etc.) contained in cabbage help to eliminate toxins produced by the body due to natural processes and environmental stress. These toxins, known as free radicals, are unstable molecules that, if accumulated too much in the body, can cause cell damage and trigger cancer.

In addition, studies have shown that high fiber consumption may help reduce the risk of colorectal cancer.

✅ Promote bone health

Calcium and phosphorus are crucial for healthy bone formation. Some studies have shown that consuming a large amount of vitamin K can help reduce the risk of fractures. And a cup of cooked kale is almost 5 times the daily vitamin K requirement for adults, about 15% -18% of their calcium requirement, and 7% of their daily phosphorus requirement. It can be said that kale is a good friend for promoting children's bone development and preventing bone injuries in the elderly.

✅ promote digestion

Kale is rich in fiber and water, both of which help prevent constipation and promote a regular and healthy digestive system.

✅ Beauty and Enhancement

Kale is a great source of beta carotene, which can be converted into vitamin A when needed by the human body. These two substances are essential for the growth and maintenance of all body tissues, including skin and hair. The human body uses vitamin C to establish and maintain collagen, which provides structure for the skin, hair, and bones. A cup of cooked cabbage provides at least 20% of a person's daily requirement for vitamin A and over 23% of their daily requirement for vitamin C.

✅ Protect eye health

Kale contains lutein and zeaxanthin, a combination of antioxidants that may help reduce the risk of age-related macular degeneration. Vitamin C, vitamin E, beta carotene, and zinc also play a role in eye health.