Kale health benefits and nutrition facts

Updated: May 6, 2022 | 10:22 IST
kale health benefits
When it comes to superfoods, kale deserves a special mention. Despite its bitterness and somewhat unpalatable texture, the green leafy vegetable has managed to become the darling of the wellness world. From kale smoothies to kale chips, this versatile veggie has found many uses, but how healthful is it? Let's get to know the many health benefits of kale.

What is kale?

Kale is a cruciferous vegetable related to cauliflower, broccoli, collard greens and cabbage of the Brassica oleracea family. It originated in the eastern Mediterranean region and Asia minor and has been cultivated for food since 2000 BCE. Till 1990, this green leafy vegetable was reviled for its bitter taste and was used mainly for decorative purposes on boquets and wreaths.

It then took the culinary world by storm after its many nutritive properties were discovered. There are many cultivars of kale marked by the texture of its leaves. There is the curly leaf variety with scots kale and blue curled kale; bumpy leaf type which includes black cabbage and dinosaur kale; the plain leaf type called red Russian and white Russian; feather-type ones; ornamental kale with hard leaves that are tough to chew.

Kale is consumed mostly in its raw form. It has a strong, "leafy" bitter taste that some may find unpalatable. However, the offensive taste can be masked in multiple ways.The leaves can be added to smoothies and salads to up their nutritive value. It can also be steamed, fried, roasted or broiled if the texture is too tough.

Dehydrated "chips" of kale leaves that mimic the crunchy texture of potato chips are very popular among weight watchers.

Kale nutrition

A 100 gram of kale contains the following nutrients:


Nutrients


Measure (Daily Value)


Calories


49


Sugars


2.3 gm


Dietary fibre


3.6 gm


Fat


0.9 gm


Protein


4.3 gm




Health benefits of kale

Kale is among the healthiest foods today and is densely packed with nutrients. It has been ranked 15 out in a list of 41 powerhouse foods that provide 10% or more of the daily value per 100 kcal of 17 nutrients.

Just a small quantity of this nutritious vegetable can make a world of difference to one's health. From being used only as an ornamental plant to becoming a "superfood", kale has indeed come a long way.

It is densely packed with vitamin A, C and K, providing 200%, 135% and 700% respectively of the daily requirements.

Apart from these nutrients, kale also contains vitamin B6, manganese, copper, potassium, magnesium and calcium. It also contains modest amounts of vitamin B1, vitamin B2, vitamin B3, iron, phosphorus and alpha linolenic acid.

Among antioxidants, kale is packed with beta carotenes, vitamin C, quercetin and kaemferol. These give kale its heart-protective, anti-cancer, anti-inflammatory, anti-viral and mood-boosting qualities. Following are some of the health benefits of kale:

  • Boosts immune system
  • Protects heart health
  • Reduces cholesterol
  • Rich in vitamin K
  • Good for the eyes
  • Helps in blood clotting
  • Slows down skin ageing
  • Helps in weight loss
  • Reduces oxidative stress
  • Helps strengthen bone
Boosts immune system: Kale contains very high levels of vitamin C, providing 135% of your daily value in a 100 gram serving. The micronutrient helps in the production of white blood cells that contribute to the body's first line of defense against pathogens.

Great for the eyes: Kale is rich in beta carotene, which gets converted into vitamin A. This important micronutrient is important for healthy vision. Kale also contains lutein and zeaxanthin, powerful nutrients that protect the eyes against blue-light damage. Eating kale regularly can be a blessing for people who spend a lot of time in front of the computer.

Rich in vitamin K: A 100-gram serving of kale can provide 700% of the daily requirement of vitamin K. This important nutrient fulfils many functions in the human body. Vitamin K is important for the production of prothrombin, a protein that helps in blood clotting and bone formation.

Improves heart health: Vitamin K is also important for cardiac health. It plays a key role in producing matrix Gla proteins, which prevent the hardening of the arteries. Kale also contains heart-healthy minerals like potassium and magnesium that reduce blood pressure and prevent heart diseases.

May help in weight loss: Kale chips are all the rage in the healthy-eating circles. It is a low-calorie food, which also contains some amounts of protein and fibre. It can therefore improve satiety and prevent blood sugar spikes and overeating.

Reference:
1. US Department of Agriculture
2. Shahinozzaman, M., Raychaudhuri, S., Fan, S., & Obanda, D. N. (2021). Kale Attenuates Inflammation and Modulates Gut Microbial Composition and Function in C57BL/6J Mice with Diet-Induced Obesity. Microorganisms, 9(2), 238. https://doi.org/10.3390/microorganisms9020238
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