What Are the Health Benefits of Kale?
Here are a few ways that kale can help improve your overall well-being.
Helps Prevent Cancer
Kale contains cancer-fighting carotenoids, which are antioxidants that protect cell DNA from damage caused by free radicals. Such damage can cause cancer.
Vitamin C in kale can also reduce inflammation, strengthen the immune system, and fight oxidative stress, which can help prevent cancer and other illnesses like the common cold and the flu.
The recommended daily intake of vitamin C is 90 mg for adults, which is about 4.25 cups of cooked kale. (6)
Aids in Protecting Eyesight
Kale also contains the vitamins lutein and zeaxanthin, which contribute to healthy eye cells and help lower the risk of age-related macular degeneration. (7)
Promotes Healthy Blood Clotting
Vitamin K plays a role in healthy blood clotting, and people with a deficiency may experience slow clotting time. This can lead to excess bleeding. (8)
Vitamin K also improves bone density and supports strong bones, reducing the risk of fractures. The recommended daily dose of vitamin K for women older than 19 is 90 mcg a day, and men should have 120 mcg a day. One cup of cooked kale contains 493 mcg. (3,8)
Helps With Weight Loss
Because kale is low in calories and high in water, it’s an excellent food for weight loss. (3) It also contains fiber, which will help you feel full longer and prevent overeating.
There are no guidelines for how much kale to eat for weight loss. But because of its low calorie count, you can eat kale to your satisfaction and keep your calories per meal on the low end.
Kale’s high water content may also increase urination and help your body flush out excess water weight.
