Queen Of Greens: Kale As Part Of A Healthy Diet

kale smoothie recipe

Kale is known as one of the healthiest food in the world! This green leafy vegetable contains incredible vitamins and minerals that are perfect for a healthy diet. For those planning to lose some weight, it is a perfect partner for dietary meals.

Kale belongs to the family of cabbage and has been cultivated for over 2,000 years now, which originated in Asia Minor and was brought in Europe. It was once the most widely eaten green, leafy vegetable. It has been an important vegetable in colder regions due to its ability to resist frost.

Being the queen of greens, here are ten incredible reasons why it shouldn’t miss a person’s diet menu!

Helps in natural weight loss

Like any other leafy green veggie, it is rich in antioxidants. Antioxidants are natural substances that prevent or delay oxidative damage or cell damage. Also, it is high in fiber that aids in digestion and helps to metabolize the food that you eat. Due to its fiber content, it will help a person to feel full for a longer period which will naturally scrape off some grams from a person’s weight.

It works perfectly in replacement to lettuce or can be added on a morning smoothie. Once included in the weekly serving, weight loss is sure on its way. One cup contains 0 grams of fat, 5 grams of fiber, and 36 calories.

Perfect partner for detoxifying

Kale supports a very big role in a body’s detoxification. Due to isothiocyanates (ITCs), it aids to regularize detox activities in cells. All the toxins that pose a threat to the body must be eliminated through a two-phase process of detoxification. Luckily, ITCs help in both phase process that makes the vegetable a very good support in cleansing the body.

Energy will surely multiply by adding the vegetable to any favorite morning smoothie flavor—ginger, apple, strawberry, carrots, spinach, lemon, and many more!

Great source of calcium

It contains 150mg of calcium per 100 grams of serving. Calcium is a very important nutrient for healthy bones and other cellular functions. It has even more calcium than milk, which only has 125mg of calcium per 100 grams of serving. Since it is a great source of calcium, it helps in fighting osteoporosis, maintains good bone function, and provides healthy metabolism.

For a healthy daily dose, a cup of the vegetable produces 10% of the daily recommended calcium intake.

Fights against cancer

Kale contains antioxidants such as carotenoids and flavonoids that help in fighting against various cancers. It has a rich anti-cancer compound that when taken regularly can fight off cancers such as cancer of the bladder, colon, breast, ovary, and prostate. Researchers concluded that the vegetable possessed cancer-preventive benefits and even treatment benefits through the nutrient glucosinolates and sulforaphane, a cancer-fighting compound.

Lowers cholesterol, reduces risk of heart disease and improves liver health

Kale contains omega-3 fatty acid that’s good for the heart and essential to brain health. Also, It is a good source of magnesium, an important mineral that people don’t get enough. Magnesium is a very good protection against Type 2 Diabetes and heart diseases.

On the other hand, cholesterol plays an important role in making bile acids in the liver, a substance that helps digest fats. A healthy liver turns cholesterol into bile acids that will be released to the digestive system. A study says that it increases bile acid, and with this, will help reducing cholesterol levels.

Also, since it is rich in sulfur, it helps the body, especially the liver, in efficiently removing toxins and chemicals.

An anti-inflammatory veggie

Kale is a super power food known to help anyone at risk of arthritis, allergies, or asthma. Studies show that a cup’s worth fights off autoimmune diseases and prevents problems of chronic inflammation. It is full of Vitamin K which is also a key nutrient in regulating the inflammatory process of the body.

One cup of the vegetable has 10% of RDA in Omega-3 fatty acids that fight off arthritis, allergies, asthma, and other autoimmune diseases.

Protects the eyes

People have always thought that carrots are good for the eyes, but for an ultimate eye protection, Kale is the veggie that a person would want to have! It is full of two kinds of carotenoids: the lutein and zeaxanthin, which acts like sunglasses that protects and helps in preventing further damage to the eyes due to exposure to ultraviolet light. As a person eats this lutein-rich vegetable, it provides a lower risk of eye-related problems or damages such as cataract, which may also lead to blindness as a person ages.

Eye health has always been related to diet and lifestyle that a person has, so a portion of the vegetable in every meal will surely make a way for a healthier eyesight.

Flexible in any meal

Raw, blanched, chips and many more – the vegetable can surely be eaten in any way a person prefers. Partner it in sandwiches, pasta, pizza, along with roasted vegetables, and other meals; it will surely still be a perfect fit. Be it an appetizer, a main dish, or a smoothie, this super food will fit in any healthy diet meal that will be planned for the day.

There are also various ways in preparing food with Kale. For those fighting off cancer, raw is more recommended than cooked. For those scraping off some cholesterol, steaming is more beneficial. It is also highly recommended not to boil or stir fry the vegetable for too long. If broth or water is needed, make sure that the broth will be eaten too since the nutrients that leaked out from Kale will surely be in the broth. Never miss the nutrients that the veggie brings!

Preparations vary and depend on the person who is going to eat it. Whether it will be raw or cooked, what’s important is that aside from the thought of having a dietary meal, it has to be healthy, and all nutrients will be eaten too.

Healthy and flexible veggie any time of the day! Way to go!

Good source of multivitamins

Considered as one of the most nutrient dense food that exists, it is a home for several vitamins and minerals a person needs. Because when in a diet, cutting off food may be a thing, but still the body shouldn’t miss the daily vitamins it needs. Here is the list of vitamins and minerals found in the vegetable:

Vitamin A

Vitamin K

Vitamin C

Vitamin B6

Vitamin E

Vitamin B1 (Thiamin)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Manganese

Calcium

Copper

Potassium

Magnesium

Iron

Phosphorus

Calories

Carbohydrates

Protein

Omega-3 fatty acid

Fiber

Amazing isn’t it? Kale is a real super power food that contains a lot of vitamins and minerals that would not be found in another one, single vegetable! More than the diet that a person needs, these vitamins will surely keep a person ahead, strong, and active, even on a diet!

Improves the mood

Aside from its physical health support, it also supports emotional needs. It has the power to boost a person’s mood on a dreary Monday morning!

As the person becomes physically healthy by having a good digestive system, liver, and kidney working smoothly in every cup eaten several times a week, the body will soon naturally slim down. This will help boost more confidence for the person because the healthy and slim body that they have always wanted is finally happening!

Also, it boosts a person’s mood because of its folate content. Folate is a nutrient that is essential for complicated molecules and neurotransmitters in the body that regulate the mood. The high level of antioxidants helps a person to have a more optimistic view that will brighten and boost up their day!

Super Queen of Greens

Kale works dynamically from one meal to another, plus a bonus of a bunch of vitamins and minerals that the body needs. Even greater is the idea of its capability to save a person from bigger illnesses such as cancer and eye damages. With this, the veggie is highly recommended to be part of a healthy diet, not only in the area of weight loss, but even in the area of improving one’s health, and finally giving in to the call of a healthy lifestyle.

It will even make a person feel full that they would be forced to eat less. So, a person may have cut off some meal, but with this super food, they would seldom feel hungry. Not hungry and healthy, not bad right?

It is good for all to start with a healthy diet. By doing so, everyone will surely put Kale on top of their grocery list. Having it for at least three times a week will surely amaze a person as they observe its incredible powers at work in their body!