10 Benefits of Kale Leaves, Increase Immunity to Prevent Diabetes
Although its popularity is not as big as cauliflower, the benefits of kale are no less when compared to its ‘brother’. Check out information about the benefits of kale leaves and their nutritional content in the following review.
Nutritional Content of Kale Leaves
This vegetable is often used as a menu in several restaurants. Just like vegetables in general, kale brings many health benefits to the body.
Its benefits can not be separated from the nutritional content it has. The nutritional content contained in it consists of:
- Beta carotene.
- Vitamin C.
- Vitamin K
Benefits of Kale Leaves for Body Health
Departing from the nutritional content it has, it’s no wonder that the benefits of kale for the body are quite diverse. Here are some of them:
1. Increase Body Immunity
The first benefit of kale is to increase the body’s immunity. This is because kale contains vitamin C. According to many studies, vitamin C is a type of vitamin that is proven to improve the quality of a person’s immune system.
2. Controls Cholesterol Levels
Cholesterol is divided into two: ‘good’ cholesterol or HDL fat and ‘bad’ cholesterol or LDL fat. HDL fat is needed by the body. Conversely, LDL fat should not be excessive because it can lead to diseases that harm the body.
Now, according to research, kale leaves are effective for controlling cholesterol levels. Eating kale every day for 12 weeks is said to increase HDL fat levels by 27 percent and lower LDL fat levels by 10 percent.
3. Minimizing the Risk of Heart Disease
The next benefit of kale is its ability to prevent—or at least minimize heart problems. As is known, high levels of ‘bad’ cholesterol in the body is one of the main triggers of heart disease
4. Prevent Cancer
Like other dark green leafy vegetables, kale also has a high antioxidant content. In addition to vitamin C, kale leaves contain antioxidants quercetin and kaempferol.
The presence of antioxidants makes this vegetable is predicted to be able to prevent you from deadly cancer.
The reason is, antioxidants have an important role in counteracting radical attacks that lead to damage to body cells. As is known, cancer begins with damaged body cells.
Also Read: Rarely Known, These are 8 Benefits of Nettle Leaves for Health
5. Maintain Eye Health
Apart from consuming carrots which are synonymous with eye health, you can also eat kale leaves, you know!
Kale leaves contain zeaxanthin and lutein which according to research can maintain the health of eye cells while minimizing the risk of eye diseases such as macular degeneration.
6. Accelerates Wound Healing
One of the nutrients in kale, namely vitamin K, is a type of vitamin that has many uses. One of the uses of vitamin K is to accelerate wound healing.
Vitamin K plays an active role in optimizing the blood clotting process in the event of an injury. According to research, people who are deficient in vitamin K tend to experience a slowdown in blood clotting when injured.
7. Helps Lose Weight
For those of you who are struggling to lose weight, there’s nothing wrong with including kale leaves in your daily healthy menu list while undergoing a weight loss program.
Kale is included in low-calorie foods. In addition, this vegetable also contains a lot of water so consuming it does not make you fat quickly. Plus, the fiber content it has produces a longer feeling of fullness so that the frequency of eating can be suppressed.
8. Caring for Bone Health
The content of vitamin K in it is believed to maintain bone health and prevent it from damage.
Not only vitamin K, the use of kale to treat bone health is also obtained from the mineral content in the form of calcium and phosphorus. One cup of kale already meets 15-18 percent of daily calcium needs and 7 percent of phosphorus needs each day.
Also Read: 10 Benefits of Jatropha Leaves for Health and Side Effects
9. Overcoming Constipation
Consuming these leaves is also effective for overcoming one of the most common digestive problems, namely constipation, aka difficult bowel movements (BAB).
The fiber content in kale plays an important role in maintaining optimal bowel movement so that the body’s waste disposal activities run smoothly.
10. Prevent Diabetes
Another type of dangerous disease that can be prevented and treated by consuming kale leaves regularly is diabetes. Again, this is because kale is rich in fiber and antioxidants.
According to research conducted in 2018, fiber can control blood sugar (glucose) levels in the body, thereby reducing your chances of developing diabetes, especially type 2 diabetes, in the future.
Meanwhile, antioxidants such as vitamin C and alpha-linocelic acid (ALA) can prevent free radical attacks which are also commonly caused by high body glucose levels.
Now,, that’s the various benefits of kale leaves for health that you need to know. How, are you interested in starting to consume this vegetable regularly?
- Gunnars, K. 2018. 10 Health Benefits of Kale. https://www.healthline.com/nutrition/10-proven-benefits-of-kale. (Accessed May 4, 2020)
- Higuera, V. 2019. All About Kale: How to Eat and Prepare the Veggie for Good Health and Weight Loss. https://www.everydayhealth.com/diet-nutrition/diet/kale-nutrition-health-benefits-types-how-cook-more/. (Accessed May 4, 2020)
- Marengo, K. 2020. What are the health benefits of kale? https://www.medicalnewstoday.com/articles/270435. (Accessed May 4, 2020)
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