Green superfoods are big these days. With more and more people paying extra attention to their food intake, it’s no surprise that healthy greens are regaining their much-deserved status. One of the names that’s been widely celebrated is kale.
Kale is a member of the mustard, or Brassicaceae, family, as are cabbage and brussels sprouts. You may notice that there are many different types of kale. The leaves can be green or purple and have either a smooth or curly shape. But the most common type is curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
If you’re thinking that kale is yet another trend among the busy and young demographic, you’re mistaken. This plant food is considered to be a superfood for a reason. Here, we’re listing down the reasons why kale is king and why it should always be in your everyday diet.
1. It is packed with nutrients.
Here’s a breakdown of what a single cup (about 67 grams or 2.4 ounces) of raw kale contains:
- Vitamin A: 206% of the DV/daily value (from beta-carotene)
- Vitamin K: 684% of the DV
- Vitamin C: 134% of the DV
- Vitamin B6: 9% of the DV
- Manganese: 26% of the DV
- Calcium: 9% of the DV
- Copper: 10% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV
- It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
To add, kale is very low in calories and very high in nutrients.
2. It contains antioxidants.
Kale is considered to be a green superfood antioxidant. It contains beta-carotene and vitamin C and various flavonoids (such as quercetin and kaempferol) and polyphenols.
Antioxidants reduce damage due to oxygen, such as that caused by free radicals. It helps the body remove unwanted toxins that result from natural processes and environmental pressures.
3. It has cancer-fighting substances.
Kale is loaded with compounds that are believed to have protective effects against cancer. One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level. As well, kale contains an indole-3-carbinol, another substance that is believed to help prevent cancer.
Studies have shown that cruciferous vegetables like kale have the potential to significantly lower the risk of several cancers.
4. It’s great for your skin and hair.
Beta-carotene and vitamin A are necessary for the growth and maintenance of all body tissues, including the skin and hair. And as you guessed it, kale is a good source of beta carotene!
At the same time, vitamin C is present in kale. Vitamin C can help build and maintain collagen, a protein that provides structure for skin, hair, and bones.
5. It’s great for eye health too.
Kale contains lutein and zeaxanthin. This is an antioxidant combination that may help reduce the risk of age-related macular degeneration. This, paired with vitamin C, vitamin E, beta-carotene, and zinc—which are all in kale, of course—and you have yourself a really good way of taking care of your eyes.
6. It can help you lose weight.
A lot of people are relying on superfoods for weight loss. There is no study directly testing the effects of kale on weight loss, but its compounds can be attributed to it. Kale is very low in calories but still provides significant bulk that should help you feel full. It also contains small amounts of protein and fiber, which are vital nutrients when it comes to losing weight.
Adding kale to your daily diet
Now that you know all about the wonders of kale, you probably cannot wait to have it in your everyday routine. But preparing actual kale to be included in different meals can be complicated, right? Not really. Just add some green vegetable supplement into your routine, like the pHresh greens® Raw Alkalizing Superfood in just about any food or drink you’ll be having. One teaspoon of this green super food powder already provides 3-4 servings of raw greens, which include kale. Kale, along with other pure organic ingredients, can give you the daily boost you need to nourish your body and stay healthy despite your busy schedule.