KALE – AMAZING HEALTH BENEFITS AND SIDE EFFECTS

KALE – AMAZING HEALTH BENEFITS AND SIDE EFFECTS

Kale is a green, leafy, cruciferous vegetable called Queen of Greens with an exceptional nutritional profile and is loaded with beneficial compounds that possess remarkable medicinal properties. This vegetable has many varieties but Curley Kale is the most common variety that has a pepper flavor and is very pleasant to the taste.

NUTRITIONAL PROFILE OF KALE PER 100 gm

Nutrient                                 Values

• Calories                                                 42
• Carbohydrates                                     4.4 gm
• Fiber                                                      4.1 gm
• Protein                                                  2.9 gm
• Iron                                                       1.6 mg
• Total Fat                                              1.49 gm
• Calcium                                              254 mg
• Vitamin C                                           93.4 mg
• Folate                                                 241 microgram
• Potassium                                          160 mg
• Magnesium                                       28.6 mg

HEALTH BENEFITS

May Help against Cancer

The compound namely heterocyclic amines associated with cancer, which was prevented by Chlorophyll present in kale and this way helps to eliminate the chances to suffer from this chronic disease. It is a blessing of God that the human body cannot absorb much chlorophyll which may not harm the body. Further, kale contains a substance namely glucosinolates which also play a role in cancer prevention.

May Promote Heart Health

The compounds namely bile acid sequestrants which are known to lower blood cholesterol levels, are highly available in Kale. This valuable vegetable is enriched in Vitamin C and Vitamin K with Omega 3, a fatty acid as well. All of these nutrients are beneficial for a healthy heart and they also help lower bad cholesterol resultantly increase good cholesterol levels. 

May Aids in Diabetes Treatment

Just one cup of chopped kale contains about 0.6 gm of fiber which lowers blood sugar levels in type-1 diabetes. The latest study shows that intake of kale can suppress an increase in blood glucose levels after a meal. Hence, it is helpful for those who are patients with Type 2 diabetes.  

Precious Antioxidants in Kale

Kale is enriched with Vitamin C, beta carotene, and other flavonoids and polyphenols and all of these antioxidants neutralize the harmful free radicals which even lead to serious and chronic ailments like cancer and heart diseases.

May Improve Bone Health

Vitamin A plays an important role in bone health, and we saw that kale contains beta-carotene which is the originator of Vitamin-A. Hence provision of Vitamin A aids helps to improve the bone health of the body. The latest research also suggests that a deficiency of vitamin K can be linked to the risk of fracture, but kale is enriched with Vitamin K, which strengthens the bone and eliminate the risk of bone fracture.

May Boost Immune Health

Good health relates to ultimately a good immune system, and it could also be possible with kale. Vitamin C is required by our body if we want to boost our immunity level. Kale is enriched with vitamin C besides folate in it another immune booster. Hence, the use of kale in our daily diet even as the salad will boost our immunity level high and there is no chance of ailment.

SIDE EFFECTS OF KALE

• As such kale has no serious side effects but some issues arise if used in excess. Kale is enriched with potassium, and excessive use of kale can cause a condition called hyperkalemia, and we may experience chest pain, muscle weakness, and diarrhea.
• If someone uses thyroid medication regularly, the consumption of kale may have thyroid issues, as kale also contain substance namely goitrogens that disrupt the production of thyroid hormones and may promote thyroid issues. Hence, patients with thyroids may avoid kale or consult with a doctor.