Green is the New Black: 9 Reasons Kale Should Be a Staple in Your Diet

April 16, 2023

by Cathe Friedrich

Green has become synonymous with healthy eating habits that include a variety of leafy greens, such as kale. This superfood has taken the healthy eating world by storm and has become a must-have in many households. There are many reasons why kale should be a staple in your diet, and in this blog post, we will explore 9 of them.

Kale Is Nutrient Rich

Kale has earned a reputation as a superfood thanks to its impressive nutrient profile. It is jam-packed with vitamins, minerals, and antioxidants that can support overall health and well-being. One of the reasons kale is so nutrient-dense is that it contains high levels of vitamin K, a vital nutrient for bone health and blood clotting. This leafy green also provides generous amounts of vitamin A, which is essential for eye health, and vitamin C, which supports the immune system and helps the body absorb iron.

Plus, kale is a rich source of phytonutrients, including carotenoids and flavonoids, which have anti-inflammatory and anti-cancer properties. So, if you’re looking for a nutrient powerhouse to add to your diet, kale is worth considering. You’ll get a lot of nutritional punch for only 33 calories per serving.

Kale May Improve Your Gut Microbiome

Kale is packed with nutrients, but also has the potential to improve your gut health! Who knew that a leafy green could be so versatile? One of the reasons kale is beneficial for gut health is it contains a lot of fiber. Some types of fiber serve as prebiotics, which help feed the healthy bacteria in your gut.

Plus, kale is rich in vitamin C, which promotes the growth of good bacteria and reduces the growth of harmful bacteria. So, if you’re looking to improve your gut health, consider adding kale to your diet. Your body (and your taste buds) will thank you!

It Fights Oxidative Stress Associated with Aging

The antioxidants found in kale neutralize harmful free radicals that can cause cellular damage and contribute to the aging process. By incorporating kale into your diet, you help fight inflammation, improve cognitive function, and support healthy aging. But remember, there’s no one food that, alone, will fight the aging process. So, eat various healthy foods, including leafy greens.

Kale Contains Anti-Cancer Compounds

One of the most significant benefits of kale is that it contains anti-cancer compounds, making it an essential addition to any diet. The anti-cancer compounds found in kale are known as glucosinolates. These compounds break down into biologically active compounds called isothiocyanates and indoles, which have cancer-fighting properties, based on lab and animal studies.

Correlational studies find that regularly consuming kale and other cruciferous vegetables may reduce the risk of certain types of cancer, including lung, prostate, breast, and colon cancer. However, the results are mixed, meaning it’s an area that needs more research, but there are few downsides to adding kale to your diet.

It May Protect Against Age-Related Eye Problems

When it comes to maintaining good eye health as we age, adding kale to your diet could be a smart move. This leafy green vegetable is packed with nutrients shown to protect against age-related eye problems, such as cataracts and macular degeneration.

Kale is a great source of two antioxidants, lutein, and zeaxanthin, which accumulate in the eye’s retina and help protect against damage from blue light. Additionally, kale contains high levels of vitamin A, which is important for healthy vision and is necessary for the proper functioning of the retina. So next time you’re looking for a healthy addition to your meal, consider adding some kale to your plate for a boost in eye-protecting nutrients.

Kale May Lower Blood Lipids

One study of 149 people found that those with metabolic syndrome who consumed 14 grams of powdered kale daily for 8 weeks experienced a significant drop in LDL-cholesterol, along with beneficial changes in visceral fat, fasting blood sugar, and blood pressure. The high fiber content in kale is believed to play a significant role in its cholesterol-lowering properties.

Fiber helps bind cholesterol in the digestive tract, preventing it from being absorbed by the body. Additionally, kale is rich in antioxidants like vitamin C and beta-carotene, which may also contribute to its heart-healthy benefits.

It’s Powerful Medicine for Blood Vessels Too

Kale is packed with vitamins and minerals, but also contains nitrates, which can improve blood vessel health. Nitrates play a vital role in keeping the smooth muscle of our blood vessels healthy. Enzymes in the inner wall of blood vessels convert nitrates to nitric oxide, which helps lower blood pressure and reduce the risk of blood clots. A study found that daily consumption of a cup of vegetables rich in nitrates, such as kale, is associated with better heart health and lower blood pressure.

Kale Promotes Skin Health

Kale also contains beta carotene, a nutrient converted into vitamin A in the body. Vitamin A is essential for regulating skin cell growth and promoting healthy skin turnover, which can help improve the appearance of acne-prone or uneven skin. Plus, beta-carotene has the modest ability to block ultraviolet light from the sun, so it’s additional protection against sun damage, but not a replacement for sunscreen.

It’s Versatile Too

Kale is easy to incorporate into your meals. You can add it to your morning smoothie, sauté it with some garlic and olive oil for a tasty side dish, or even use it as a base for your salads. You can also enjoy it in a variety of dishes, from salads and smoothies to soups and stews. By making kale a regular part of your diet, you can support healthy aging and keep your body feeling great for years to come. So why not give it a try and see how you can reap the benefits of this leafy green?

References:

Analysis of Effects of Kale Powder Consumption among Subjects with Potential Metabolic Syndrome: A Prospective Single-Arm Clinical Study – Open Access Pub (2023). Available at: https://openaccesspub.org/jhc/article/391 (Accessed: 13 April 2023).
Just a cup of nitrate-rich vegetables daily promotes heart health. (2023). Retrieved 13 April 2023, from https://www.medicalnewstoday.com/articles/just-a-cup-of-nitrate-rich-vegetables-daily-promotes-heart-health
“9 Health Benefits of Kale.” 29 Jun. 2018, https://www.healthline.com/nutrition/10-proven-benefits-of-kale.
Stahl W, Sies H. β-Carotene and other carotenoids in protection from sunlight. Am J Clin Nutr. 2012 Nov;96(5):1179S-84S. doi: 10.3945/ajcn.112.034819. Epub 2012 Oct 10. PMID: 23053552.
“Cruciferous Vegetables and Cancer Prevention – NCI.” https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet.