Top Ten Health Benefits of Eating Kale
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Kale is one of the world's top superfoods for optimal health and fitness. It is a nutritional powerhouse that benefits the human body in several different ways. It offers a wealth of antioxidant and anti-inflammatory vitamins and minerals, micronutrients that many US adults are lacking, and glucosinolates that assist in cancer prevention. Here are the top ten health benefits of eating kale; we promise you will be running to your produce stand after reading this!

1. Nutrient richness beyond compare: Extremely low in cholesterol and saturated fat, kale is a great source of fiber, Vitamin K, Vitamin A, Vitamin B6, Vitamin C, protein, thiamine, riboflavin, iron, folate, magnesium and other vitamins and minerals. If you take multivitamins, why not eat kale regularly instead?

2. Antioxidants: Kale has a high concentration of both carotenoids and flavonoids, which are knockout antioxidants. Research has shown that lutein and beta-carotene from kale have the ability to raise antioxidant levels in the blood stream, which protects our bodies from oxidative stress and related illnesses, like atherosclerosis, cataracts and chronic obstructive pulmonary disease (COPD). Additionally, lower oxidative stress can lower our risk of cancer.

3. Anti-inflammatory benefits: While research is still out, kale's high omega-3 content (350 milligrams in just 100 calories of kale) would be expected to lower inflammation directly. Kale has the highest concentration of natural Vitamin K in the world, and that vitamin is key to regulating the body's inflammatory process. Knowing just those two facts assures us that kale is one of the best foods to lower chronic inflammation.

4. Glucosinolates and cancer prevention: We already know from research studies that kale's glucosinolates provide for a measure of protection against cancer, with four that are easily converted by the body into cancer preventing elements. This relationship is well-documented, and the isothiocyanates made from kale have been used for cancer treatment in some cases, with risk for ovarian cancer, breast cancer, colon cancer, prostate cancer and bladder cancer being shown to decrease with routine intake.

5. Cardiovascular health: Kale also provides a natural cholesterol-lowering ability by binding bile acids with fats in our gall bladder and helping to excrete them rather than allow them to be absorbed into the body. Our liver then needs to replace lost bile acids by taking them from our cholesterol stores within the body, thereby reducing overall cholesterol.

6. Detoxing cells throughout the body: Toxins come from both our environment and our food, and exist in our bodies in varying amounts. Kale can definitely reduce those toxins in our cells. Typically detoxification is a two-step process, but Kale ITCs have shown they can give the double whammy by supporting both phases.

7. Digestive system: Cruciferous vegetables like kale and its cousin broccoli support a healthy digestive system. One area that this type of vegetable aids is naturally high-fiber intake, and glucosinolates will likely prove to be protective of bacterial overgrowth in our stomach lining, though further research is needed.

8. Vitamin C without lots of calories: One cup of kale supplies 134% of your recommended daily intake of vitamin C, even more than in an orange, and with far less sugar and calories than orange juice. Vitamin C repairs cells, gives our skin a healthy glow, boosts collagen and helps boost our immune systems.

9. Steamed kale gives us 1180 percent of the RDI for Vitamin K: Vitamin K triggers the proteins in the human body that activate cell production in the heart, lungs and bones. It also helps prevent hardening of the arteries and inhibit certain types of cancer, like pancreatic cancer.

10. Protection against diabetes: With a full 7 g of fiber in 100 calories, kale will keep you feeling full and may well protect you from diabetes. Fasting blood glucose lowers when dietary fiber is increased, and kale is a painless way to add a significant fiber boost.

The healthiest way to eat kale is steamed; steaming actually ups the nutrients in the vegetable. Steaming it first and then dropping it into your blender can help you whip up some of the healthiest smoothies ever!