The Benefits of Eating Kale

Why Kale is a Superfood to include in your diet!

Are you interested in eating healthier? Maybe it’s time to skip the iceberg lettuce and add a healthier vegetable to your diet: Kale!

In recent years, kale has become a popular alternative for healthy dieters. Recent studies have shown that kale has numerous benefits that can help promote cardiovascular health, eye health, and decrease the risk of getting many different types of cancer.

Adding kale to your diet is fairly simple. You could mix in the leafy, green vegetable to your salad or use it in various recipes. In fact, the vegetable is so rich in nutrients, it has been deemed a superfood because it is so beneficial for your health and wellness.

Here are some reasons why you should include kale as part of your healthy diet:

1. Kale is nutrient-rich

Kale is one of the most nutrient dense vegetables in the world. Raw kale contains a mixture of vitamins and minerals that we may rarely gain in our diet and for some, you can gain all your required daily value (RDV). One cup of kale contains:

  • Vitamin A – 206%
  • Vitamin K – 684%
  • Vitamin C – 134%
  • Manganese – 26%
  • Calcium –9%
  • Potassium – 9%
  • Magnesium – 6%
  • Vitamin B1 – 3%
  • Vitamin B2 – 3%

Eating kale is a great way to dramatically increase the benefits of a healthy diet.

2. Powerful antioxidants

Kale contains powerful antioxidants which are substances that help to prevent damage by free radicals in the body. Free radicals are biological or outside environmental factors that can cause premature aging and various cancers. Antioxidants that are present in large amounts of kale have effective cardiovascular benefits and can even lower blood pressure. Antioxidants also provide anti-inflammatory and anti-viral properties. In addition, these natural perks also provide some anti-depressant benefits. If you add kale as a regular part of your diet, you could significantly reduce the risk of certain cancers.

3. Prevent weight gain

Eating kale can also aid in weight loss. Included in a healthy and well-portioned diet, kale helps you stay fit and healthy. Kale is low in calories, but it also a bulky vegetable that makes you feel full which may help you from overeating. It also has a high water content and a low energy density. Studies show that eating foods that have low energy density and high water content aid in weight loss. Plus, kale is full of nutrients and protein which are needed in a diet that helps you lose weight.

4. Lower cholesterol

Kale can also help lower cholesterol which may help reduce your risk of heart disease! The veggie contains a property which is used to help our digestive systems process and prevent fats from being reabsorbed into the body. Kale benefits your body by helping to lower these cholesterols which should increase the chances of a healthier heart. One study shows that steaming kale can greatly increase the bile acid binding effect. Eating kale can be 43% as effective as a common medication that lowers cholesterol.

5. Boost your energy

If you’re feeling tired, adding kale to your diet is a great way to help you stay alert. Kale is a food that is rich in fiber, but also contains protein and the amino acid L-tyrosine which helps to give you a mental boost. If you’re eating breakfast throw some kale into your bowl to help you stay energized. Bring some kale chips to snack on during your lunch break.

As part of a balanced diet, kale can be a helpful way to maintain your health and wellness in numerous ways. Try sautéing it as a side dish, putting it in soup, or toss it with whole wheat pasta. Overall, kale is one of the healthiest and most nutritious foods you can eat. We hope you consider adding kale to your diet and reaping the benefits of an improved and healthier lifestyle.


Salter Nursing provides health and wellness stories, student tips, and program-related articles in its weekly blog. For more information on our career training programs, contact us at your earliest convenience!

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