Kale is one of the most nutritious and healthy plants in existence. Fully loaded with a wide variety of beneficial compounds, kale is a super healthy green that even has some medicinal properties.
Here are the five key reasons you should start integrating more kale into your diet every day.
1) Kale has healing benefits that can help counteract aging and diseases
Kale is loaded with strong and powerful antioxidants which help to counteract oxidative damage.
What is oxidative damage?
To put it simply, oxidative damage is the leading cause of aging and several diseases, even cancer.
That’s not all antioxidants can do; certain antioxidants, like flavonoids kaempferol and quercetin, have the power to have heart-protective, anti-inflammatory, anti-cancer, blood pressure-lowering, anti-viral, and anti-depressant effects.
2) It’s incredibly healthy
To start with, kale only has 33 calories, three grams of protein, and six grams of carbs (two of those six are fiber) in one serving (one cup). Let’s breakdown what else is in that small cup of kale:
● 9% of your daily value of calcium
● 10% of your daily value of copper
● 9% of your daily value of potassium
● 6% of your daily value of magnesium
● 206% of your daily value of vitamin A
● 9% of your daily value of vitamin B6
● 134% of your daily value of vitamin C
● 684% of your daily value of vitamin K
● It also contains 3% or more of your daily value of vitamins B1, B2, and B3 as well as iron and phosphorous
There’s also very little fat in kale. A large portion of the fat that is in it is alpha linolenic-acid, an omega-3 fatty acid.
All of this makes kale one of the most nutrient-dense foods around. The more kale you eat, the more nutrients will be in your diet.
3) Kale is known to help lower cholesterol
Kale contains bile acid sequestrants, which are known to lower cholesterol. Due to the reduction of cholesterol levels, this could lead to a lower risk of heart disease over time.
According to Healthline, “One study found that drinking kale juice every day for 12 weeks increased HDL (the ‘good’) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.”
4) Kale could help you ward off cancer
Kale is full of compounds that are thought to ward off cancer. Sulforaphane, for example, has been proven to fight the formation of cancer at the molecular level. Indole-3-carbinol is another compound found in kale that is also known to help prevent cancer.
Several studies have shown that cruciferous vegetables, like kale, can significantly lower your risk of multiple cancers. However, it’s important to note that the evidence with humans is mixed.
5) Kale can provide you with much-needed minerals
Kale is high in some of the most common minerals of which people are deficient. Kale is rich in calcium, magnesium, and potassium and low in oxalate.
These help with bone health, protect you against type 2 diabetes and heart disease, and can help reduce blood pressure and have a lower risk of heart disease. The lower oxalate level helps with nutrient absorption, as oxalate can work to prevent this.
Kale is a nutrient-rich plant that should be a healthy part of everyone’s diet. This dark green is rich in many minerals, vitamins, and nutrients we humans need to be healthy. It’s a very diverse plant and can be cooked a number of ways and can work to prevent many diseases, even cancer.
Kale is proven to be a nutritional powerhouse. Because of this fact, kale is often a popular ingredient in green smoothies. Let’s look at some benefits of green smoothies.
Health Benefits of Including Green Smoothies in Your Diet
If you are looking for a tasty and nutritious drink, try drinking a green smoothie. Green smoothies contain ingredients that are essential for health improvement. Read on to see in what ways green smoothies can improve your health.
They help you lose weight naturally.
One of the effective ways to lose weight is to drink green smoothies. They provide the minerals, vitamins, low-calorie whole food, fiber and nutrition you need for losing weight effectively, safely and quickly.
They are rich in antioxidants.
Green smoothies contain high levels of phytonutrients and antioxidants. These natural substances are important for your optimum fitness and health. Because of the presence of phytonutrients and antioxidants in green smoothies, your body is protected against diseases.
They contain lots of fiber.
Smoothies are more nutritious than vegetable or fruit juices due to their high fiber content. The whole vegetable and fruit used in smoothies are rich in nutrition and fiber. Fiber is good for the colon and essential for easy bowel movement. That is why smoothies are considered healthier compared to green juices.
They improve mental focus and clarity.
A healthy diet can enhance your mental focus and clarity. Green smoothies are healthy alternatives to coffee, so it is a good idea to drink a delicious smoothie in the morning instead of a hot coffee. As they are caffeine-free, smoothies can provide greater energy and alertness. They can also reduce nervousness and anxiety.
They reduce your appetite.
Much like a wonder drink, green smoothies can help a lot in reducing your cravings for fats, salt, unhealthy sweets and junk foods. Whether you believe it or not, an amazing thing happens when you regularly drink smoothies, and that is, you will want to eat greens, veggies and fruits more instead of unhealthy foods.
They help increase your consumption of veggies and fruits.
According to the American Cancer Society, eating 5 to 9 servings of vegetables and fruits every day can prevent an individual from getting cancer or other diseases. Most people do not like the taste of vegetables so they rarely eat them. However, drinking a cold glass of green smoothie will do the trick. The most convenient and quickest way for you to consume some leafy, dark greens and vegetables without even tasting them is to eat them with fruits. This is possible when you prepare a nutritious green smoothie since the fruits you use will mask the flavor of the veggies. Thus, even though your smoothie may taste like strawberry, banana, mango or pineapple, you are still consuming healthy amounts of tomatoes, carrots, kale, spinach, and other types of veggies.
They are good for your skin.
When you eat healthy foods, you get radiant and clearer skin. As they are good sources of fiber, green smoothies make it possible for you to get rid of body toxins properly and not through the skin. This explains why you get a healthy and glowing skin when you drink smoothies regularly.
Green smoothies are a great component to a healthy life. Making green smoothies has other advantages also.
Advantages of Green Smoothies
You must have heard a lot of people talk about green smoothies and all their health benefits. Why do so many people nowadays love it? What makes them become a popular drink these days? They are packed with essential ingredients needed for optimum health and not only that but there are also more advantages in drinking smoothies than any other drink. Here are some reasons why it is more beneficial to drink green smoothies than other beverages.
They are easy to prepare.
It only takes a few minutes to prepare a healthy green smoothie at home. They are also quite easy to prepare. As long as you have the equipment such as a blender, a pitcher or any container, there is no reason you cannot make a healthy smoothie for yourself. All you have to do is to select the kinds of veggies and fruits you like, and after that you can mix them well with the use of a blender.
They are easily digested.
Fiber-rich green smoothies are not hard to digest. In fact, since they are liquefied and blended, smoothies are quickly digested. This means your body does not need to put in so much effort to digest it so that the nutrients can be extracted. Green smoothies relieve and prevent constipation.
They are cheap.
Buying a glass of smoothie from any juice bar can cost you up to $6. However, when you make your own green smoothie at home, it will only cost you a few cents. Besides, you do not have to spend much on your vitamins since drinking a single glass of smoothie already contains lots of vitamins.
They come in handy.
After you have made your own green smoothie, you can keep it in a container and store it in a fridge. You can store it up to twenty-four hours or so and drink it anytime you want. You can then take the chilled smoothie with you wherever you go, be it at work, the gym, the park or on a train. You can store your green smoothie in a stainless steel or a glass container as this is the most recommended storage option.
They contain veggies that you would not eat or drink alone.
Although eating veggies is quite healthy, most people still prefer to eat more fruits than vegetables. Since vegetables are combined with fruits in making green smoothies, you will get to eat some vegetables without even tasting them. More often than not, the flavor of the veggies is somewhat masked by the fruity flavor that it is even hard to distinguish the veggies used in green smoothies. A green smoothie is not only good for adults but also for children. Most children don’t like, if not hate, vegetables. However, they love to drink a cold glass of chilled smoothie. The best way to prepare green smoothies for kids is to use lots of fruits instead of veggies until they become more comfortable.
pineapple and kale smoothie
2 cups of kale ( washed and destemed)
1 cup pineapple ( fresh or frozen)
1 cup unsweetened almond milk
1 medium banana
Blend and enjoy!