Your Cardiovascular System May Benefit If You Eat Kale Every Day
We’ll give you the bad news first: Heart disease is a big problem in the United States, as noted by Jamie Hickey, a certified personal trainer and nutritionist. “Most Americans are generally unhealthy, and one of the biggest reasons for this is cardiovascular disease,” he told The List. “When plaque buildup causes the lining of your blood vessels to become narrow, a tiny blood clot can cause a heart attack or stroke. When your heart stops beating, that’s when the music stops.” Um, yikes!
But don’t stress too much, as the good news is that there are plenty of things you can do to prevent cardiovascular disease, like quitting smoking and getting regular exercise, according to the American Heart Association. Additionally, eating a healthy diet that includes kale regularly is also super good for your ticker, according to Hickey. “This is where kale plays an important role, due to how it’s packed with vitamin C and potassium,” he continued. These two nutrients have the ability to manage your cholesterol as well as regulate your blood pressure and heart rate.” That makes for a good reason to eat kale every day.
Isn’t Kale Part Of The Dirty Dozen
Yes, kale did make the Environmental Working Group ‘s 2019 list of the fruits and vegetables with the most pesticide residue, but here’s the deal: Theres no validated method for determining our actual exposure to pesticides through produce. While theyre washed and peeled before testing, the actual risk of consuming the residue isnt assessed.
Right now, most research suggests eating more kale helps you instead of harms you and even the EWG agrees that the benefits outweigh the risks when it comes to eating fruits and vegetables. Since this is one of the very few hard-and-fast rules in nutrition science to-date, thats a recommendation we can all get behind!
Kale And Lettuce Macronutrient Facts
Kale and lettuce offer modest amounts of macronutrients, and the facts vary only slightly according to the type you choose regular raw kale, curly scotch kale, red leaf lettuce or romaine. All are very low-calorie, weighing in at under 28 calories in a cup, but are also low in protein, carbs, fiber and fat, offering only 1 to 4 percent of the daily value for these nutrients on a 2,000-calorie diet.
Cooking kale does not significantly alter its calorie content or macronutrients, although it does raise its fiber from 2 to 5 percent of the DV for a serving, which is just 1/2 cup. You need dietary fiber to maintain digestive health and keep you feeling satiated.
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If You Eat Kale Every Day You Could Boost Your Antioxidant Level
One of the super great things that eating kale every day can do for you is raise your antioxidant level naturally, and that has benefits for your body, as noted by registered dietitian Rachel Fine. “Lutein and zeaxanthin are the most common antioxidants found in leafy greens like kale,” she told The List. “Antioxidants protect our cells against free radicals, which can damage human cells.”
But do you have to eat kale raw in order to reap those benefits? As it turns out, no, according to Jaclyn London, a registered dietitian. “In fact, recent research found eating both cooked and raw kale can help you reap the best benefits of Brassica veggies,” she penned in an article in Good Housekeeping. “The bottom line still holds: More is more when it comes to kale.” She added that lightly sautéing kale in healthy oils like canola or avocado oil can reduce the bitter taste, making it a more pleasant dining experience. So, by all means, follow some of the best ways to cook kale and add in a little flavor to your meals if you want to eat kale every day try any of the ways to make kale less terrible. Luckily, it turns out there are quite a few recipes that use kale as a secret ingredient.
Kale Helps Decrease Inflammation And Stress In Your Body
“Kale is also packed with plant compounds that act as antioxidants in the body,” says Best. “These work to actively reduce inflammation and oxidative stress that can damage the body’s cells and tissues leading to chronic conditions.”
“When you eat kale, you are consuming a wide range of healthful nutrients including beta carotene, potassium, magnesium, vitamin C, B-vitamins, Vitamin K, fiber, and more which help our body in a variety of ways,” says Ricci-Lee Hotz, MS, RDN at a Taste of Health and Expert at Testing.com. “Some examples of what kale can do with these great nutrients in your body include converting beta carotene which acts as an antioxidant in the body which can help decrease inflammation and stress on our cells and can also convert to Vitamin A which aids in healthy skin, hair, nails, eyes and immune health.”
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Kale Is Packed With Nutrients
Kale is one of the most nutrient-dense foods on the planet, meaning it packs a powerful nutritional punch per typical serving. One cup of kale provides more than 100% of the daily minimum target for immune-supporting vitamin C and over 200% for vitamin A. The latter nutrient also supports immunity, as well as skin and brain health. Additionally, kale contains smaller amounts of key minerals, including potassium, calcium, magnesium, manganese, iron, copper, and phosphorus. It also supplies energy-supporting B vitamins and some plant-based omega-3 fatty acids and plant protein.
Highest Vitamin A Content Per 100g
Using the list below for the 9 different kale nutrition entries in our database, the highest amount of vitamin a is found in Kale, frozen, cooked, boiled, drained, without salt which contains 735 mcg of vitamin a per 100g. The associated percentage of RDA is 25 %. For this 100g serving the Calories content is 30 kcal, the Protein content is 2.84 g, the Fat content is 0.49 g, the Carbohydrate content is 5.23 g.
The lowest amount of vitamin a in 100g is in Kale, scotch, cooked, boiled, drained, with salt which contains 100 mcg. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Calories is 28 kcal, the amount of Protein is 1.9 g, the amount of Fat is 0.41 g, the amount of Carbohydrate is 5.62 g.
The difference between the highest and lowest values gives a vitamin a range of 635 mcg per 100g. The range for the other nutrients are as follows 2 kcal for Calories, 0.94 g for Protein, 0.08 g for Fat, 0 g for Carbohydrate.
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Can You Eat Raw Kale And Should You
Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat.
This leafy green comes in a variety of colors, shapes, and textures. Its often eaten raw in salads and smoothies but can also be enjoyed steamed, sautéed, boiled, or baked.
Along with broccoli and Brussels sprouts, kale is a cruciferous vegetable that offers an array of potential health benefits.
However, raw kale also contains a compound called goitrin, which can affect thyroid function.
This article examines whether raw kale is safe to eat.
May Help Fight Cancer
Kale contains several important nutrients that may help lower your risk of cancer:
- Antioxidants. “The antioxidants in kale may help guard you against cancer since oxidative stress is thought to promote cancer development,” Cassetty says. In particular, beta-carotene and lutein can help limit the growth of cancer cells.
- Sulforaphane. The sulfurous compounds in cruciferous vegetables like kale and broccoli may help protect your body against cancer, says Cassetty. A 2013 meta-analysis of 13 studies found that eating more cruciferous vegetables was associated with a lower risk of breast cancer.
- Fiber. Kale’s high fiber contentspecifically insoluble fibermay help lower your risk of colorectal cancer. This is because fiber passes through your colon quickly and may help clear out any cancer-causing compounds.
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How To Eat More Kale
You can serve eggs over kale for a breakfast salad, or add kale to an omelet, scramble, or frittata. Sprinkle finely chopped kale over oatmeal or overnight oats, and blend a handful into any type of smoothie.
Bake kale in the oven for a crispy snack or a topping for just about any dish. Gently massage kale with extra virgin olive oil or avocado oil as the base for a salad, bed for your protein, or a tasty green to blend with whole grains. Add kale to soups chili stews stuffed peppers hummus or other dips and casseroles. Toss shredded kale onto pizza and tacos.
Whip the leafy green into the wet ingredients when you make pancakes or other baked goods. Or stir finely minced kale into nut butter, energy balls, and dark chocolate bark along with nuts or seeds and dried fruit.
Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a nutrition consultant for the New York Yankees.
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Highest Amount Of Vitamin A Per Serving
Please remember that the above gives an accurate value in 100g for high vitamin a foods in your diet. For example 100g of Kale, raw contains 500 mcg of vitamin a. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the vitamin a nutritional content.
The food with the highest vitamin a content per typical serving is Kale, frozen, cooked, boiled, drained, with salt which contains 955.5 mcg in 1 cup, chopped . The percentage of the recommended daily value for this serving is 32 %. For this serving the Calories content is 39 kcal, the Protein content is 3.69 g, the Fat content is 0.64 g and the Carbohydrate content is 6.8 g.
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Any Interesting Facts About Kale
- Most of the kale in the United States is produced in California.
- In Spanish, kale is called col rizada.
- Cooking kale doesnt destroy any of its nutrients.
- Kale farming grew by a staggering 57% from 2007 to 2012.
- Hollywood celebrities like Angelina Jolie, Katy Perry, and Jessica Alba are known to consume kale not just to feel better but also to maintain their sleek physiques.
- After frost, the kale plant becomes sweeter.
- Thomas Jefferson is believed to have experimented with several varieties of kale in his garden way back in the early 1800s.
Thats with the facts. Now lets talk about what we are here for the benefits of kale.
Are There Any Risks Of Eating Kale
With all its healthy magic, a few risks come from eating kale. High amounts of cruciferous vegetables, including kale, can affect your thyroid by blocking your iodine uptake. This can result in an enlargement of your thyroid, called a goiter. Also, if you take blood thinners, you may encounter difficulties with the vitamin K content in kale since these medications render that nutrient inactive.
As with any alterations to your diet, if you have special health considerations, its best to consult with your physician before making changes. This will ensure you get all the kales benefits without accidentally encountering any adverse effects.
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Kale Is High In Calcium
Per calorie, kale has more calcium than milk. “Calcium is a mineral thats important for building and maintaining strong bones and for carrying out a large number of body processes such as cell signaling involved in muscle and nerve function and helping blood vessels transport blood through the body,” explainsJess Cording, R.D.
Kakadu Plums And Lychees
Ever hear of a lychee or a Kakadu plum? If youre looking for exotic ways to get your vitamin C, these fruits are excellent choices. Kakadu plums, sometimes called billygoat plums, are found in Australia and are the highest natural source of vitamin C there is 100 times more than oranges.
However, theyre not nearly as sweet as oranges. Instead of fresh, youre more likely to find them in jams, juices or powders, which are great for smoothies or recipes like these Energy Balls.
Lychees are small white fruits with a hard pink skin that are native to China. Vitamin C is their star nutrient. Ten of them equal one medium orange in the vitamin C category. Plus, they have riboflavin, potassium and copper.
They are sweet and delicious to eat fresh. That also makes them easy to incorporate into recipes just like other fruits. Heres one for Strawberry Lychee Panna Cotta.
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Other Vitamin C Rich Foods
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Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
Kale Is High In Lutein And Zeaxanthin Powerful Nutrients That Protect The Eyes
One of the most common consequences of aging is that eyesight gets worse.
Fortunately, there are several nutrients in the diet that can help prevent this from happening.
Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.
Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders (
30 ).
Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.
Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.
Summary
As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet.
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If You Have An Underactive Thyroid Choosing To Eat Kale Every Day Might Harm You
Your thyroid might not be the biggest organ in your body, but its function is just as important as any other organ. And if yours happens to be underactive, be careful with your kale consumption, as noted by registered dietitian Andrea Berez. “Kale contains a compound called goitrogens that can block iodine from entering the thyroid gland, effecting overall metabolism negatively,” she told The List. “Those with hypothyroidism are at risk for further iodine absorption impairment and should be careful not to consume too much kale.” So if you have hypothyroidism and you’re wolfing down a kale salad every day at lunch, you might want to stop in your decision to eat kale every day until you talk to your doctor.
But if your thyroid is normal, you really don’t have anything to worry about, according to Jamie Hickey, a certified personal trainer and nutritionist. “This will mainly affect people who have an underactive thyroid,” he shared with The List. “if you have a healthy thyroid, you would have to eat an absurd amount of kale to bring any negative attributes about.”
Kale Is A Good Source Of Minerals That Most People Dont Get Enough Of
Kale is high in minerals, some of which many people are deficient in.
It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
It is also a decent source of magnesium, an incredibly important mineral that most people dont get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease .
Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the bodys cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease .
One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed .
Summary
Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.
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It Is An Excellent Source Of Vitamin C
Vitamin C is an important water-soluble antioxidant that serves many vital functions in the bodys cells.
For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.
Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach .
The truth is, kale is actually one of the worlds best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange .
Summary
Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.
