Superfood Science: The Real Benefits of Kale (How to Cook and Consume)

Superfood Science: The Real Benefits of Kale (How to Cook and Consume)

Kale is true superfood, one that provides a significant nutrient boost for all, but is also an essential source of protein and key nutrients for vegans.

This leafy vegetable also comes loaded with compounds that can provide a host of health benefits, which is what we will discuss in this guide.

We included high-quality organic kale extracts in our bestselling DetoxOrganics superfood mix because we know just how powerful this vegetable is. To learn about the benefits of kale yourself, keep reading.

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Five Health Benefits of Kale

what are the benefits of kale

Kale is a member of the cabbage family and its not the only potent, nutrient-dense vegetable in this family. But it is one of the best and healthiest, as these health benefits prove:

1. Kale is Rich in Antioxidants

Kale is loaded with antioxidants, unique compounds that can help to fight oxidation in the body, destroying cancer-causing free radicals and assisting with everything from eye health to heart health and more.

One of the key antioxidants in kale is vitamin C, which can support the skin, hair and immune system, but it also contains:

  • Beta-Carotene can help to protect your skin from sun damage and keep your skin healthy. According to a study on this antioxidant and on vitamin C, it may also help to protect against some forms of cancer.
  • Quercetin is a powerful anti-inflammatory and can play a role in cancer prevention and assisting with many other chronic diseases.
  • Kaempferol can reduce the risk of chronic diseases and may play a role in curing those diseases.
  • Lutein is a key compound that can help to keep your eyes healthy.

  • 2. Can Reduce Cholesterol

    Plant-based foods that are low in fat and high in fiber can help to reduce cholesterol levels. It can also help with bile secretion, which can also help to manage cholesterol levels.

    This is not just based on animal and laboratory studies either. One trial on human subjects found that a daily dose of kale juice over the course of 12 weeks was able to reduce the levels of badcholesterol and increase the levels of goodcholesterol.

    This can have multiple knock-on effects, reducing the risk of heart disease and improving overall wellbeing.

    3. Kale Can Help to Fight Cancer

    kale and cancer

    There are many compounds in kale that can help to reduce your chances of getting cancer in the first place, but may also help in the fight against certain types of cancer.

    We have already discussed the level of antioxidants in kale, as well as the high fiber content, but there are other compounds that can help as well.

    These include a type of compound known as indole-3-carbinol, which is anti-cancerous and has been described as a therapeutic marvel and one known as sulforaphane, which is just as promising in this field.

    Cruciferous vegetables like kale (as well as Brussel sprouts and broccoli) are also at the forefront of superfood cancer prevention, with some very promising studies being done on their effects.

    4. Kale Can Help you to Lose Weight

    There are many ways in which kale can help you to lose weight. It doesnt have the stimulating properties of caffeine and its not going to melt those pounds away, but it can help to:

  • Keep calories and fat to a minimum while offering plenty of protein and nutrients.
  • Fill you up thanks to the fiber and water content.
  • Keep you fuller for longer.
  • Provide a lot of volume for very few calories.
  • Be added to many healthy, low-calorie dishes.

  • 5. Kale is Nutrient-Dense

    A lot of the health benefits of kale stem from high levels of micronutrients and its high quality macronutrient profile. Just take a look at what 1 cup of chopped kale (67g) will get you:

  • Calories = 33.5 Calories
  • Carbs = 6.7g
  • Fiber = 1.3g
  • Fat = 0.5g
  • of which Saturated = 0.1g
  • Protein = 2.2g
  • Vitamin A = 206%
  • Vitamin K = 684%
  • Vitamin C = 134%
  • Manganese = 26%
  • Copper = 10%
  • Vitamin B6 = 9%

  • It also contains omega-3 and omega-6 fatty acids, as well as a host of vitamins and minerals that will give you between 3% and 8% of your RDA. For instance, if you were to consume 300 calories worth of kale (which would make for one hefty salad) then you would also get 40% to 60% of your RDA of the following:


  • Thiamin
  • Riboflavin
  • Folate
  • Iron
  • Magnesium
  • Phosphorus

  • And if that doesnt impress you, then how about these stats:

  • There is more vitamin C in a cup of kale than a large orange.
  • Kale is one of the best sources of vitamin K on the planet.
  • It is ranked as being more nutritionally complete than most fruits and vegetables, including superfoods like seaweed.

  • Best Ways to Eat Kale

    how to eat kale

    Here are some tips to help you get more nutrients out of your kale when buying, storing and cooking:

  • If buying fresh, buy locally to limit time between harvest and consumption.
  • Buy high quality frozen kale if you cant buy fresh.
  • Steam lightly or use high quality dried extracts.
  • Avoid cooking at super high temperatures.
  • You dont need to eat it raw to get the benefits.
  • To get more nutrients per mouthful, steam/boil and add to soups and stew.
  • A little seasoning, olive oil and garlic works great when eating cooked kale on its own.
  • Prepare in the same way you prepare spinach.
  • Can be added to smoothies raw, but may be bitter.

  • Conclusion

    There is only one conclusion that we can make: kale is awesome.

    But we get itnot everyone enjoys the taste, not everyone can stomach handfuls of kale everyday and it can also be expensive to constantly buy fresh batches. Whats more, kale by itself is not going to fix all of your deficiencies and improve your wellbeing overnight.

    For that, you need multiple superfoods, which is where DetoxOrganics come in. Our unique superfood formula is loaded with everything that your body could need, including the highest quality organic kale.

    And if you order right now, you can get a bulk supply of this best-selling super greens powder for a fraction of the usual priceits every superfood your body could need for roughly the same price as fresh kale!


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