Benefits of Kale: Why This Leafy Green Is Good for Your Health

Kale has been around a long time. In fact, this superfood shows evidence of being cultivated as early as 2000 BC in the eastern Mediterranean and Asia Minor. But it’s only recently that this leafy green has become the star of the health food scene, quickly gaining a reputation as a power veggie full of nutritional benefits. The benefits of kale for your health are vast. I would make it a habit to add to your diet.

Kale is a Superfood

According to healthline.com, kale is one of the healthiest foods on the planet due to its high concentration of vitamins, minerals, and antioxidants. A 100-gram portion of it, which is about 1 cup of chopped kale, contains the following levels of vitamins and has even been hailed as the healthier cousin to spinach.

• 200% RDI of Vitamin C
• 300 % RDI of Vitamin A
• 1000% of the RDI of Vitamin K1
• Large amounts of vitamin B6, potassium, calcium, magnesium, copper, and manganese

While some antioxidants and nutrients are reduced during cooking, cooked kale still provides significant nutritional value. Light steaming appears to preserve more nutrients than some other cooking methods. If you prefer cooked kale, lightly steaming it may be one of the best options.

While some antioxidants and nutrients are reduced during cooking, cooked kale still provides significant nutritional value. Light steaming appears to preserve more nutrients than some other cooking methods. That being said, if you prefer cooked kale, lightly steaming the kale seemed to have the least impact.

Benefits of Kale for Gut Health

Kale is rich in fiber, which helps support digestion and feeds beneficial bacteria in the gut. The fiber found in kale acts as a prebiotic, providing fuel for the microbes that help maintain a healthy gut microbiome. A healthy gut microbiome plays a role in:

• Digestion
• Immune function
• Inflammation regulation
• Blood sugar balance
• Metabolic health

Adding fiber-rich vegetables such as kale to your meals can be a simple way to support both gut health and overall wellness.

Kale and the Thyroid

One thing to be aware of with this vegetable and other cruciferous vegetables is that they contain high amounts of goitrogens, which are compounds that can impact thyroid function.

Healthy Benefits

And, the health benefits of kale far outweigh the very slight risks. Kale packs a punch in the nutrition department with the following health benefits:

• Rich in antioxidants and phytonutrients
• Supports healthy skin and hair
• Anti-inflammatory
• Supports metabolic health
• Contains plant protein
• Supports a robust immune system
• High in fiber, protein, and a long list of vitamins and minerals

Easy Ways to Eat More Kale

Many people know the benefits of kale, but aren’t sure how to use it. Make sure you add it to your meal planning. Try some of the following:

• Add it to your smoothies. I like it with sweet potato.
• Chop it and toss it into soups
• Create an omelet with veggies and include kale
• Add it to salads
• Sauté it with garlic and olive oil
• Make baked kale chips

The takeaway? This is a healthy food that should become a part of your regular, healthy, balanced diet. And, there are a variety of ways to enjoy it, whether baked into crunchy kale chips, tossed in a salad, or chopped as a topping on eggs or tacos. You won’t regret the health benefits of adding this leafy green to your diet.

If you’re working on improving digestion, reducing inflammation, and supporting your metabolism, focus on adding more whole foods and fiber-rich vegetables to your diet. The Healthy Habits Challenge provides a simple step-by-step approach to building healthy eating habits that last.