Categories: Vegetables

9 Benefits of Kale and side effects

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Discover the 9 shocking health benefits of Kale and side effects.

Kale is one of the plant foods with more nutrients than nature offers us and at the same time one of the most unknown vegetables in the world population. Its consumption offers many benefits, but its cardioprotective action is remarkable.

In the following article, we give you all the information you need to know about this vegetable and also know its most important benefits.

9 shocking health benefits of Kale


What is kale?

Kale, or kale, is a vegetable with a high content of nutrients that promote the well-being of the cardiovascular and digestive systems, in addition to strengthening other important functions of the body.

It is a plant with intense green leaves, low in calories, with a high antioxidant power thanks to its chemical and nutritional components, among which vitamin C, iron, and calcium stand out.

Due to its nutritional composition, kale is considered a superfood because it provides many therapeutic advantages in the prevention of various pathologies.

Note: Kale belongs to the same family as Brussels sprouts ( Brassica oleracea ).


Health benefits of kale

Thanks to its nutritional properties, kale is indicated to prevent some pathologies, which we mention below:

1. Prevents heart disease

Among the properties of kale, it is that it has a high content of vitamin C and other antioxidant compounds that help balance LDL cholesterol levels.

The antioxidants in this kale reduce lipid oxidation, preventing the formation of fatty plaques, which can adhere to the walls of veins and arteries, causing atherosclerosis.

Note: The properties of these vegetables prevent the onset of heart diseases such as high blood pressure or heart attacks.

2. Benefits of Kale for cholesterol

Among the properties of kale is its content of dietary fiber, since it restricts the absorption of fats through the intestinal tract, regulating the presence of cholesterol in the blood.

Soluble fiber (pectin) traps water and forms a viscous solution in the intestine, coating the intestinal wall in a thick layer. This action decreases the intestinal absorption of some nutrients such as cholesterol.

On the other hand, kale has a high content of antioxidant compounds, including ascorbic acid, carotenes, tocopherols, phenolic compounds, and glucosinolates, which have been associated with a decrease in the risk of contracting chronic diseases such as arteriosclerosis.

To highlight: Studies show that the consumption of kale prevents diseases such as hyperlipidemia.


3. Benefits of Kale for diabetes

Excess sugar in the blood promotes the autoxidation of glucose in the body to form free radicals. In the regulation of glucose, vitamins in kale are involved, which function as antioxidants.

Note: Studies have associated antioxidants such as vitamin C, in reducing diabetic complications.

Likewise, kale contributes to the lower absorption of glucose through the digestive tract, thanks to the presence of soluble fiber.

The mechanism of action is identical for the regulation of cholesterol absorption, preventing in this case, the appearance of chronic diseases such as diabetes.

4. Protects against cellular oxidation

As mentioned before, kale is one of the foods rich in antioxidant compounds that prevent cell damage.

The body produces free radicals to defend against cancer cells or to fight some type of virus.

When these free radicals are produced in excess, they attack healthy cells causing oxidative damage. Antioxidants work against cellular oxidation, preventing premature aging and death.

Important: The kale should preferably be eaten without cooking, to preserve the chemical components with antioxidant properties intact.


5. Benefits of Kale for bones

Kale contains vitamins C and K, as well as an important supply of calcium, essential micronutrients for building and strengthening bones.


Vitamin K helps the body build healthy bones and tissues, ascorbic acid allows you to take better advantage of calcium that we know is an essential nutrient for bones in addition to reducing bone loss.

You should know: Kale helps in the prevention of diseases of the bone system such as osteopenia and osteoporosis, thanks to its calcium content that is better absorbable than cow’s milk.

6. Stimulates intestinal transit

Thanks to its fiber composition, kale is ideal for those who suffer from stomach and intestinal upset.

As we know, insoluble fiber has the property of capturing water and increasing the volume of intestinal content, producing a mechanical stimulus in the transit of stool through the colon.

For its part, soluble fiber also traps water, forming a viscous solution in the intestine, improving the digestion of food.

Important: The consumption of kale helps prevent intestinal discomforts such as colic and constipation.

7. Benefits of Kale for eye

Thanks to the content of vitamins such as C and E, beta-carotene, and zinc, this superfood helps prevent macular degeneration caused by age, but more importantly, it contains lutein and zeaxanthin, a combination of antioxidants that help with your eye health.


8. Benefits of Kale for weight loss

The presence of essential minerals such as potassium and magnesium helps the proper muscle function and reduces body fatigue. These elements are important for the process of losing body fat.

To highlight: In addition, the antioxidants in kale regulate the presence of bad cholesterol in the blood and fiber reduces the absorption of fats indigestion.

9. Benefits of Kale for cancer

Due to its antioxidant property and its content of dietary fibers, this healthy superfood prevents the appearance and/or proliferation of cancer cells in the body.

Among its benefits are that it prevents colon cancer, maintains the well-being of the cardiovascular system and the bone system.

Likewise, it prevents premature aging of cells or the reproduction of malignant cells due to free radicals.

Note: This food is ideal to include in the daily diet, due to the number of nutrients it provides.

Nutrition facts of kale

The properties of this wonderful vegetable come from its chemical and nutritional composition that we describe below.

1. Vitamins

This food has within its nutritional composition, vitamin A, ascorbic acid, niacin, and folates.


The greatest presence is represented by ascorbic acid with a contribution of 105 mcg per 100 grams of edible portion.

2. Minerals

The kale contains in its nutritional composition minerals such as calcium, iron, potassium, phosphorus, and sodium.

The greatest presence is found in calcium with 212 mcg per 100 grams of edible portion, and iron with a contribution of 1.90 mcg in the same proportion.

3. Other nutrients

The kale also contains proteins, fibers, carbohydrates, does not provide fat, and is a source of water. In addition, in its chemical composition, it has important antioxidant compounds.

How to eat kale

The kale can be consumed raw or cooked, essential in dishes of the daily diet, indicated in weight reduction regimens due to its low-calorie content.

In the kitchen, it is used in a wide variety of recipes, and thanks to its green leaves, it gives salads a colorful look with other ingredients. It can also be consumed steamed, in soups, in oil, or in juice.


Tip: If you prefer to consume the kale leaf raw, you must bear in mind that they are quite hard leaves, so it is recommended to season with lemon and spices, and let it rest to soften.

Key Findings

Kale is a vegetable with great nutritional properties that promote human health.

It is considered a superfood due to its low caloric value and the great contribution of vitamins and minerals.

Kale protects the cardiometabolic system from the onset of chronic diseases

The chemical components of kale prevent the body from oxidative damage to cells


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