Nowadays, everyone has heard that the health benefits of kale are enormous. This leafy green vegetable is renowned as a powerful superfood that can improve your health and help you lose weight, but do you know why?
Let’s explore the five key health benefits of kale to see how it supports your bodily functions and helps you lose weight quickly and safely:
1. Kale has a Low Caloric Count
One cup of raw kale is just a mere 33 calories. To put this in perspective, you’d have to eat almost 17 cups of kale to equal the number of calories found in a McDonald’s Big Mac. That’s a lot of kale.
The caloric count of other leafy green vegetables is also low, but the amount of nutrients in kale is what truly sets it apart.
2. Kale is Nutritionally Dense
Out of all the leafy green vegetables, the health benefits of kale are king thanks to a large number of nutrients it contains.
According to Nutrition Data, one cup of chopped raw kale (approximately 67 grams) contains:
- Vitamin A: 206% of the Daily Value
- Vitamin K: 684% of the Daily Value
- Vitamin C: 134% of the Daily Value
- Vitamin B6: 9% of the Daily Value
- Manganese: 26% of the Daily Value
- Calcium: 9% of the Daily Value
- Copper: 10% of the Daily Value
- Potassium: 9% of the Daily Value
- Magnesium: 6% of the Daily Value
That’s quite a nutritional punch for a mere 33 calories.
3. Kale Has Tons of Vitamin C
Believe it or not, it’s true. One medium orange has approximately 113 percent of your recommended daily intake of vitamin C., while, as we stated before, one cup of chopped kale has 134 percent. This is especially incredible because the average medium orange weighs 131 grams, which is almost twice the weight of the kale!
You may not be aware that your consumption of vitamin C affects the speed of your metabolism. A study published by Arizona State nutritional researchers reported that too little vitamin C in the bloodstream is linked with increased body fat and waist measurements. The body’s ability to use fat as a fuel source both during exercise and at rest is diminished when your body’s level of vitamin C is low.
You will want to make sure to load up on kale before your next workout to make sure you’re burning as much fat as possible.
4. Kale Detoxes Your Body of Harmful Toxins
The fourth health benefit of kale is that the antioxidants it contains help cleanse and purify your body of harmful toxins, keeping your mind sharp and your body running smoothly.
Kale contains significant amounts of these antioxidants, substances that help repair oxidative damage by free radicals in the body. This oxidative damage is allegedly one of the critical causes of aging and a plethora of diseases, including cancer. Kale’s detoxing magic has many other benefits such as helping support good heart health, lowering blood pressure, reducing inflammation, defending against viruses, and preventing depression.
5. Kale Keeps You Full Longer
There are two main reasons why kale keeps you full longer than most foods. The first is kale contains an increased level of protein and fiber, compared to other leafy vegetables- one cup of raw kale contains 2 grams of fiber and 3 grams of protein. Eating more protein and fiber is a proven technique to feel satisfied longer.
The second reason kale keeps you full is that it’s a low energy density food- meaning that it has low calories and a high-water content. A study published in The American Journal of Clinical Nutrition found that a diet restricted in fat and high in low energy density food leads to a higher rate of sustainable (and total) weight loss compared to a diet merely restricted in fat.
If you’re planning to go on a low-fat diet, make sure to eat plenty of kale and other low energy density foods to feel full. Otherwise, you run the risk of being hangry and no one around you wants that.
Final Thoughts
Now that you understand several of the important health benefits of kale, you should consider adding it to your diet. Fortunately, eating more kale is relatively simple, and there are a variety of fun recipes ranging from salads to smoothies.
