Kale and its Benefits
The benefit of Kale is that it is loaded with lots of compounds that have powerful medicinal properties.These properties include:
- Among the most nutrient-dense foods on the planet. It is normally called curly kale or Scots kale, and has green and curly leaves with a hard, fibrous stem.
- Is loaded with powerful antioxidants like quercetin and kaempferol. It includes beta-carotene and vitamin C along with flavonoids and polyphenols. Because kale is loaded with antioxidants, it counteract oxidative damage by adding free radicals in the body. As we all know, oxidative damage is one of the leading causes of aging and other diseases such as cancer.However, antioxidants have many other important functions, which include flavonoids quercetin and kaempferol found largely in kale.
- An excellent source of Vitamin C.Vitamin C is a water-soluble antioxidant which serves many vital functions in the body. Vitamin C is very necessary for the synthesis of collagen in the body. Kale has a higher concentration of vitamin C than other vegetables.Kale is one of the best sources of vitamin C. Another important function of Kale is that it contains bile acid sequestrants, which lowers cholesterol levels and reduce heart disease over time. Drinking kale juice every day for 12 weeks increases HDL (“good”) cholesterol by 27% and lower LDL (“bad”) cholesterol by 10%.
- Kale is world’s best source of Vitamin K. It is critical for blood clotting by activating proteins and allowing them the ability to bind calcium.
- Is a good source of minerals, most people don’t get enough of. It is very high in minerals and is a good plant-based source of calcium that is important in bone health and cellular functions. It also has a small amount of magnesium that is protective against type 2 diabetes and heart disease. It also contains potassium, which helps to maintain electrical body cells, which reduces blood pressure and lower the risk of heart disease.
- Is high in Lutein and Zeaxanthin, powerful nutrients, protecting the eyes. Studies have shown that eating enough lutein and zeaxanthin lowers the risk of macular degeneration and cataracts, common eye disorders.
Kale Pineapple Smoothie
2 cups lightly packed chopped kale leaves, stems removed
¾ cup unsweetened vanilla almond milk (or any milk you like)
1 frozen medium banana, cut into chunks
¼ cup plain non-fat Greek yogurt
¼ cup frozen pineapple pieces
2 tablespoons peanut butter, creamy or crunchy
1 to 3 teaspoons honey, to taste
Place all ingredients (kale, almond milk, banana, yogurt, pineapple, peanut butter, and honey) in a blender in the order listed. Blend until smooth. Add more milk as needed to reach desired consistency.Enjoy immediately.
Serving Size: 1 to 2 smoothies
Amount Per Serving:Calories: 187 Calories, Total Fat: 9g, Saturated Fat: 1g, Cholesterol: 3mg, Sodium: 149 mg, Carbohydrates: 27g, Fiber: 4g, Sugar: 13g, Protein: 8g