Top 6 Benefits Of Eating Kale

ALL HAIL TO THE KALE MY WONDER VEGETABLE

 

Kale has become so popular because it's one of the most nutritious vegetables that we eat. Kale is inexpensive and there are a variety of ways you can add this powerhouse vegetable to your diet. I love to juice it, make smoothies and my all time favorite is to make a kale salad.


                                                                    

 

Here are 6 great benefits for adding kale to your diet

  

 

 

    1. Kale is low in calorie, high in fiber and zero fat

One cup of kale has 36 calories 5 grams of fiber and zero grams of fat. It's promotes regular digestion, lower blood sugar, prevents constipation and curves your appetite.

  
 

    2. Kale is a great  Anti- Inflammatory food.
.Kale is anti-inflammatory, and inflammation is one of the strongest signs of physical and mental aging. When we consume anti-inflammatory foods, we boost our bodies defenses and aid in slowing down the wear and tear of aging. Antioxidants are abundant in kale, and these antioxidants go right away at attacking and defeating free radicals that can affect the skin and other areas of the body. Kale further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.


   3. Kale's has risk-lowering benefits for cancer
 These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.Glucosinolates are a class of organic compounds found in kale that have been shown to be helpful in preventing cancer. Kale has antioxidants carotenoids and flavonoids, kale boosts a unique combination of anti-inflammatory and immune system boosting compounds than many other foods. .

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    4. Kale Contains Vitamin A
Vitamin A may help keep you attractive, as eating foods rich in this vitamin provides a slightly reddish-orangish hue to the skin. Kale also has  over 192% of the RDA of vitamin A, one cup of kale is an effective antioxidant, boosts immunity, maintains healthy bones and teeth, prevents urinary stones, and is essential to our reproductive organs.

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 5. Kale Contributes to Healthy Skin, Hair and Nails
One of my favorite health benefits of kale is the fact that it can help with promoting skin health. It contains a healthy balance of omega-3 to omega-6 ratio, something that is lacking in the average diet. Omega-3′s are anti-inflammatory and provide flexibility to cell membranes. Adding kale to your daily diet will nourish the skin, hair and nails..

 

6. Kale Contains Vitamin C

  The high vitamin C content in kale may help protect against premature aging of the skin by protecting the skin from ultra violet light. It’s also a powerful antioxidant that fights free radicals produced from prolonged sun exposure. One cup of kale provides over 88% of  Recommended Daily Allowance of Vitamin C. It's lowers blood pressure, ensures a healthy immune system, and fights against age-related ocular diseases, such as cataracts and macular degeneration. .

 

 

Try adding kale to your diet. You can buy the kale pre- packaged, already washed  and cleaned, that's makes it so easy to use.

 

 

 Make a kale salad with raisins, red onions, diced apples, almonds, balsamic vinegar to tenderize the kale, add some honey and lemon juice ,add all the ingredients to a bowl with a lid. Shake well to mix all together, let sit in the refrigerator for at least one hour so the kale can get tender.  Enjoy your delicious  Kale Salad   

 

 

 

 

 

Make a refreshing Strawberry Banana Kale Smoothie one to two cups of kale, strawberries, one banana, 1/3 cup of almond milk,  honey, ice cubes, add water as needed to decrease the thickness of the smoothie, add to blender and blend to desired consistency. Enjoy your refreshing Kale Smoothie 



HOW TO MAKE THE BEST TASTING KALE SMOOTHIE

                Move over Spinach there's a new Kale in town!

Here's a easy to make powerhouse smoothie, packed with nutrients and vitamins. I love this smoothie it tastes so good and it's good for you. This smoothie can be made anytime of day. I usually have a kale smoothie for breakfast.  Kale is a wonder vegetable. It’s one of the healthiest vegetables on the planet. Kale is very high in Beta – Carotene, vitamin C, and vitamin K and very rich in calcium. Eating a diet rich in Vitamin K is known for lowering the risk of developing cancer.
A great way to get kale in your diet daily is to make delicious kale smoothies. Kale can be bought in bags already pre chopped and cleaned, this makes for easy preparation for your smoothies. 

 

 

 

                             Pre packaged kale is great to use for smoothies, juicing and cooking

 

 

 

 Bananas has twice as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus. In addition, bananas are also rich in potassium and natural sugars. Eating only two bananas will give you enough energy to exercise or workout for an hour and a half.

 

Strawberries contains Antioxidants, Anti- Inflammatory properties and has Anti-Cancer properties. The combination of antioxidant and anti-inflammatory agents found in strawberries is well-known to fight against the onset of many different forms of cancer. One cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43 calories. The dietary fiber in strawberries helps to keep digestion regular, as well as lowers blood pressure and curbs overeating.

 

Almond Milk is a alternative to cow's milk. Almond milk has a rich and creamy taste. It's lower in fat and calories than regular cow's milk. It's high in vitamins A, D and E  and also rich in calcium. Vitamins A and E act as antioxidants, enhancing immunity and protecting the body's cells and tissues from damage. In addition, vitamin A is important for healthy eyesight and supports normal growth and development. Vitamin D helps build and maintain strong bones and teeth, and enhances immunity

 

 

  Here’s a scrumptious kale smoothie recipe you can make at any time of the day.

                                                                  

                           Add kale, fruit, Almond milk, honey and ice to a blender and blend

                                                Enjoy your healthy Kale breakfast smoothie

 1 to 2 cups of kale greens
1 banana
6 to 8 strawberries
1 tablespoon of honey

1/2 cup of unsweetened Almond milk
 Water ( as needed) to make the smoothie less thick

Ice Cubes

 Add all ingredients in a blender and blend to the desired consistency. Pour in a glass.

Makes about 2 cups

 Enjoy your powerhouse smoothie!