31 Major Health & Beauty Benefits of Kale

Kale or leaf cabbage is a cabbage variant grown for its edible leaves. It is closer to wild cabbage than to domestic cabbage. It is native to Europe but is now cultivated in many regions of the world.

It provides several health and beauty benefits due to the abundance of essential nutrients like vitamins, minerals, antioxidants, dietary fibers, and phytonutrients, etc. 

Nutrition Chart of Kale

Nutrition Chart of Kale

Source-USDA

Health Benefits of Kale

Health And Beauty Benefits of Kale

Source- Pixabay.com

(1) Reduces The Risk Of Several Types Of Cancer(S)

Vitamin C, vitamin K and other antioxidantal compounds like phytonutrients and polyphenols et,c present in the kale protects our cells and tissues from the free radical damage, and thus minimizes the risk of several cancers like colon cancer, abdominal cancer, pancreatic cancer, lung cancer, etc.

Free radicals are the unstabilized ions that get stabilized by stealing electrons from the neighboring molecules and while doing so it causes oxidative damage to them.

Chlorophyll present in the kale binds to the carcinogens and prevents them from getting absorbed by the body. 

Glucosinolates in the kale also reduce the risk of cancer significantly.

(2) Reduces The Risk Of High Blood Pressure Or Hypertension

Eating 100 grams of kale provides around 358 milligrams of potassium.,

Potassium, a vital mineral present in the kale is a natural vasodilator that relaxes blood vessels, improves blood circulation, and thus provides relief from hypertension or high blood pressure.

Hypertension is a silent killer that affects millions of people around the world and is a leading cause of various cardiovascular problems like heart attack, heart stroke, and coronary artery disease.

Other nutrients like magnesium and calcium etc also play an important role in regulating blood pressure. 

(3)  Manages Cholesterol Level

Kale manages cholesterol levels as it contains dietary fibers that reduce the level of bad LDL cholesterol in the body.

This prevents the accumulation of plaque and fat deposits in the inner lining of the arterial walls, and thus minimizes the risk of atherosclerosis. 

Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits around the inner lining of the arterial wall and is a leading cause of several cardiovascular problems like heart attack, heart stroke, blockage of the artery, coronary artery disease, etc. 

Antioxidants like vitamin C, phytonutrients,s and polyphenols in kale protect our arteries from free radical damage and improve their efficiency. 

(4) Keeps Our Cardiovascular System Healthy

Kale is good for the heart and improves our cardiovascular system as it contains vital nutrients. 

Vitamin C, vitamin A and other relevant compounds like phytonutrients and polyphenols in kale protect our cardiovascular system from free radical damage, and thus minimizes the risk of various cardiovascular problems.

Dietary fibers and bile acid sequestrants in kale manages cholesterol level and thus minimizes the risk of atherosclerosis which is a leading cause of various cardiovascular problems like heart attack and heart stroke etc.

Potassium in kale regulates high blood pressure and minimizes the risk of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.

As per a Los Angeles study, lutein in kale prevents the clogging of arteries by plaque and fat deposit and minimizes heart problems. 

Kale also contains glucoraphanin that activates Nrf2, a special reactive protein that forms a protective coating in arteries and veins and minimizes damage to them. 

(5) Good For Diabetic Patients

Kale has a low glycemic index of 4 which means it releases sugar into the bloodstream at a slow pace, doesn’t cause a sudden spike in blood sugar level, and thus regulates blood sugar levels. 

Dietary fibers in kale slow down the absorption of sugar into the bloodstream and thus aids in managing diabetes. 

Kale is beneficial for both type-1 and type-2 diabetes. 

(6) Provides Relief From Inflammation

The anti-inflammatory compounds like vitamin C present in the kale provide relief from pain and inflammation caused by inflammatory diseases like gouts, arthritis, rheumatism, rheumatoid, asthma, and bronchial asthma.

Kale contains omega-6 fatty acid that promotes inflammation. However, it also contains an almost equal proportion of omega-3 fatty acid which is known for its anti-inflammatory properties. 

(7) Provides Antioxidantal Benefits

Vitamin C, vitamin K, beta-carotene, and other essential compounds like phytonutrients and polyphenols in the kale protect our cells and tissues from free radical damage, and thus minimizes the risk of several cancers like colon cancer, abdominal cancer, pancreatic cancer, lung cancer, etc.

Free radicals are the unstabilized ions that get stabilized by stealing electrons from the neighboring molecules, and while doing so it causes oxidative damage to them.

Antioxidants also provide several other benefits like stronger immunity, better cardiovascular health, reduced risk of neurodegenerative diseases, elimination of toxins, promotes respiratory health, etc.

(8) Aids In Detoxification

The detoxifying properties of the dietary fibers in kale remove toxins, pollutants, and other unwanted substances from our body, and promotes good health.

This reduces the burden of detoxification from vital organs like the liver and kidneys and frees them for other functions they need to perform.

The laxative properties of the dietary fibers improve bowel movement and efficiently eliminates stool from the system.

Antioxidants like vitamin C in kale also contribute to the detoxification process.

(9) Improves Liver Health

Kale is good for our liver, a vital organ that eliminates toxins and other unwanted substances from the system, and as well as perform various other functions like production and excretion of bile juice, excretion of bilirubin, cholesterol and hormones, metabolism of fats, proteins, and carbohydrates storage of glycogen, synthesis of plasma protein and so on.

The detoxifying properties of the dietary fibers in kale remove toxins, pollutants, and other impurities from our system, and significantly reduces the detoxification burden from the liver. 

It allows our liver to focus on other functions performed by them. 

Antioxidants like vitamin C and vitamin K protect the liver from free radical damage, and thus improves liver health.

The anti-inflammatory properties of vitamin C protect the liver from liver inflammation. 

Other nutrients like selenium, phosphorus, vitamin B-12 and folic acid, etc also contribute to better liver health. 

(10) Good For Our Bones

Calcium, a vital bone-strengthening mineral present in the kale(150 mg calcium per 100 grams kale or 15% RDA) makes our bones and teeth stronger, and thus reduces the risk of osteoporosis. 

Osteoporosis is a bone disorder in which our bones become weak and fragile, and are prone to breakage and fracture. It is mainly caused by calcium deficiency. 

Other bone-strengthening minerals like potassium, magnesium, and phosphorus, etc also contribute to improved bone health. 

These minerals preserve bone density, strengthens our bones, and thus reduces the risk of osteoporosis and other bone disorders.

 Moderate intake of beta-carotene in kale also contributes to bone health. However, excessive intake of beta-carotene may increase the risk of fractures. 

(11) Keeps Our Digestive System Healthy

The abundance of essential nutrients in kale improves our digestive health and is good for our stomach. 

The laxative properties of the dietary fibers in kale improve bowel movement, ensures smooth elimination of stool from the system, and thus provides relief from constipation and other gastrointestinal problems like abdominal pain, gas, bloating, and flatulence, etc.

Vitamin C, vitamin K and other antioxidantal compounds like flavonoids, phytonutrients, and polyphenols in kale protect our digestive system from free radical damage, and thus minimizes the risk of several cancers like colon cancer, abdominal cancer, pancreatic cancer, and intestinal cancer, etc. 

The anti-inflammatory properties of vitamin C protect our digestive system from inflammation. 

(12) Improves Vision Health

Kale is good for our eyes, the sensory organ that allows us to enjoy the beauty of the world. 

Antioxidants and relevant compounds like vitamin C, vitamin K, phytonutrients and polyphenols, etc in kale protect our eyes from free radical damage and minimizes the risk of cataracts, glaucoma, age-related macular degeneration, etc.

Kale also contains beta-carotene which our body converts to vitamin A, an essential vitamin that promotes vision, prevents dryness of eyes, and reduces the risk of night-blindness. 

Lutein, zeaxanthin, zinc, and omega-3 fatty acids in kale also play a significant role in improving our ocular health.

(13) Keeps Our Neurological System Healthy

Kale is good for our brain, improves our neurological health, and also minimizes the risk of neurodegenerative diseases. 

Vitamin C, vitamin K and other antioxidantal compounds like phytonutrients and polyphenols in kale protect our brain cells aka neurons from free radical damage and thus minimizes the risk of neurodegenerative diseases like Parkinson’s, Alzheimer’s disease, amnesia, and dementia, etc. 

Vitamin K is essential for sphingolipids, a specialized fat that maintains the structure of the brain cells.

Other nutrients like zinc, iron, magnesium and vitamin B-6, etc also contribute to brain health as they provide cognitive benefits like sharper memory, improved focus, reduced brain fog, etc. 

Kale increases the production of feel-good hormones like dopamine and serotonin and thus provides relief from stress and depression. 

(14) Eliminates Fatigue

The Isothiocyanates present in the kale react with the Nrf2 in the body. Nrf2 combats fatigue tissues as it generates mitochondria, a part of the cell that converts glucose into ATP ( Adenosine Triphosphate) and regulates cellular energy.

(15) Strengthens Immune System

Consuming kale strengthens our immune system, the defense mechanism of the body that helps in the prevention and treatment of various microbial infections, injuries, and diseases, etc.

Vitamin C, vitamin K and other antioxidantal compounds such as phytonutrients and polyphenols in the kale protect our immune cells aka white blood cells from the free radical damage, and thus strengthens our immune system.

It also enhances the production of white blood cells in the body, and further promotes immunity.

Strengthening our immune system, significantly minimizes the risk of cough, cold, fever, and flu

In addition to this, the presence of other nutrients like folic acid, iron, selenium, Vitamin B6, etc. in kale also plays a significant role in strengthening our immune system.

Iron, selenium, folic acid, and vitamin B-6, etc. also contributes to better immunity. 

(16) Promotes Weight Loss

Kale promotes weight loss and is good for individuals who would like to get rid of some extra pounds.

Eating 1 cup of chopped kale (around 67 grams) provides around 33 calories of energy which means one can enjoy kale without worrying about the excessive calorie load.

Dietary fibers in kale provide satiety to the stomach, decrease the urge to eat again and again, and thus controls overeating which is a major cause of obesity.

Kale also contains a good amount of water that improves digestion, controls overeating, and doesn’t cause any calorie load. 

(17) Promotes Healthy Pregnancy

The rich nutritious profile of kale makes it very beneficial during pregnancy.

The antioxidants present in the kale aids in eliminates toxins from the mother’s body and also protect her from the oxidative damage caused by the free radicals.

Vitamin C and other antioxidantal compounds in kale protect the uterus and the baby in the womb from free radical damage.

Vitamin K in kale strengthens blood vessels, improves blood flow to the uterine area, and promotes healthy pregnancy. 

The low glycemic index of kale and as well as the dietary fibers in it regulates blood sugar levels and thus minimizes the risk of gestational diabetes.

Calcium in kale minimizes osteoporosis risk during pregnancy and aids in the healthy development of the baby.

The folic acid or the folate in kale promotes brain development and also minimizes the risk of neural tube defects like spina bifida.

Even with these enormous benefits, it is advised to consult your doctor before adding kale to your diet.

(18) Supports Urinary Health

Kale improves our urinary health as it contains calcium that binds with the oxalates in the digestive system and prevents them from getting absorbed by the digestive system.

This prevents the formation of calcium oxalates and minimizes the risk of kidney stones.

The low oxalates level in kale also minimizes the risk of kidney stones.

Antioxidants like vitamin C and other relevant compounds in kale protect the urinary system and vital organs like the liver and kidneys from free radical damage, and also aids in the proper elimination of toxins and other unwanted substances from the system.

Dietary fibers in kale eliminate toxins, pollutants, and other unwanted substances from the body.

This reduces the burden of detoxification from the liver and kidneys to some extent and allows them to focus on other functions they need to perform.

Kale is a natural diuretic that increases the production and flow of urine and minimizes the risk of urinary tract infections.

(19) Reduces The Risk Of Anemia

Consuming kale helps in the prevention and treatment of iron-induced anemia, a blood disorder caused by the deficiency of iron in the body and gives rise to symptoms such as dizziness, lightheadedness, brittle nails, headache, shortness of breath, etc. 

Iron in the kale increases the production of red blood cells that carries oxygenated blood to cells and tissues of the body. This provides nourishment to our cells and tissues and allows them to perform optimally.

Vitamin C in kale enhances iron absorption in the body, and also protects the red blood cells from free radical damage. 

Beauty Benefits Of Kale For Skin

Some of the major beauty benefits of kale are as follows.

(1) Reduces The Risk Of Premature Ageing

Vitamin C, vitamin K and other antioxidantal compounds like phytonutrients and polyphenols in kale protect our skin cells from free radical damage, and thus keeps various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc at bay.

Vitamin C also enhances the production of collagen in our body and promotes skin elasticity.

Collagen is an essential amino acid that maintains skin elasticity and is mainly found in the connective tissues like joints, tendons, bones, and cartilages, etc.

Other nutrients like zinc, vitamin E and selenium, etc in kale also contribute to improved skin health.

(2) Maintains Skin Health

Kale maintains our skin health due to the abundance of essential nutrients like vitamins, minerals, antioxidants, and other relevant compounds.

Vitamin C, vitamin K and other antioxidantal compounds like phytonutrients and polyphenols in kale protect our skin from free radical damage, and thus minimizes various signs of premature aging like fine lines, wrinkles, age spots, etc. 

Dietary fibers in kale remove toxins and other unwanted substances from the body, thus minimizing the risk of various skin disorders.

Vitamin C enhances collagen production and maintains skin elasticity. 

Other nutrients like zinc, iron, selenium, and vitamin B-6 in kale nourish our skin and make it soft, supple, and radiant. 

(3) Aids In The Treatment Of Acne

Kale helps in the prevention and treatment of skin problems like acne and pimples.

Acne is a common skin problem that affects millions of people around the world and is primarily caused by the accumulation of toxins, pollutants, impurities, and other unwanted substances in our skin pores.

Dietary fibers in kale remove toxins, pollutants, impurities, and other unwanted substances from our bodies. 

When there are fewer toxins in our system, they don’t accumulate in our skin pores and thus minimizes the risk of acne and pimples.

Dietary fibers also prevent our acne from worsening as it controls the secretion of excess oil from skin glands. 

(4) Diminishes Dark Circles

Vitamin K, an essential nutrient in kale helps in diminishing dark circles.

It also provides several other benefits like aids in blood clotting, reduced pigmentation or dark circles, strengthens bones, promotes cell growth, improves cardiovascular health, and so on. 

(5) Increases Collagen Production

Vitamin C, an antioxidantal compound in kale enhances collagen production and maintains skin elasticity. 

It is an essential amino acid that maintains skin elasticity and is mainly found in the connective tissues like bones, tendons, and cartilages, etc. 

It tightens our skin and keeps it free of wrinkles. 

(6) Protects Our Skin From UV Rays Of Sun

Vitamin C and other relevant antioxidantal compounds like phytonutrients, flavonoids, and polyphenols, etc in the kale protects our skin cells from the harmful UV rays of the sun, and also reduces skin cancer.

Prolonged exposure to UV rays on the skin gives rise to problems like wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis. 

(7) Good For Skin Detoxification

Kale is a natural skin detoxifier that removes toxins, pollutants, and other unwanted substances from our skin pores, and thus minimizes the risk of various skin disorders, and improves skin health. 

Vitamin C and other antioxidantal compounds in kale protect our skin from free radical damage and also helps with skin detoxification. 

Kale contains about 84 percent water that keeps our skin well moisturized and hydrated. 

(8) Heals Skin Blemishes

Vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols in kale protect our skin cells from free radical damage and is effective against skin blemishes like acne, scars, pimples, and other skin marks.

It makes our skin flawless and brings out the natural glow of skin. 

Vitamin K in kale lighten skin tone and improves skin pigmentation. 

Other nutrients like zinc, selenium and vitamin B complex, etc also contribute to better skin health. 

(9) Improves Skin Radiance

Kale helps in bringing out the natural glow of the skin and makes our skin soft, supple, and radiant due to the abundance of essential nutrients in them.

Antioxidants in kale protect our skin cells from free radical damage and keep various signs of premature aging at bay. 

Dietary fibers in kale help with skin detoxification and reduce the risk of skin problems like acne and pimples.

Nutrients in kale nourish our skin and make it soft, supple, and radiant. 

Beauty Benefits Of Kale For Hair

Kale is also beneficial for our hair follicles and scalp. Some of those beauty benefits are as follows.

(1) Promotes Hair Growth

The abundance of essential nutrients in the kale strengthens our hair follicles and promotes scalp health.

Vitamin C, vitamin K and other antioxidantal compounds like phytonutrients and polyphenols in kale protect our hair follicles and scalp from free radical damage, and thus minimizes the risk of premature greying of hair, split ends, hair fall, etc.

Iron and potassium in kale improves blood circulation in the scalp, and thus promotes scalp health.

Other nutrients like vitamin B complex, selenium, and magnesium, etc provide nourishment to our hair follicles and scalp.

When our hair follicles and scalp are well-nourished, it promotes hair growth and makes our hair strong and lustrous.

(2) Make Our Hair Strong And Lustrous

Kale makes our hair strong and lustrous due to the abundance of essential nutrients in them.

Antioxidants in kale protect our hair follicles from free radical damage, and also minimizes signs of premature aging like premature greying of hair, split ends, hair fall, etc.

Other nutrients in kale like iron, zinc, selenium and vitamin B complex, etc provides nourishment to our hair follicles and scalp. This strengthens our hair follicles and makes them less prone to damage and breakage.

They also aid in bringing out the natural shine of the hair.

(3) Reduces The Risk Of Scalp Acne

Acne is a common skin problem that affects millions of people around the world and is mainly caused by the clogging of our skin pores by the accumulation of toxins, pollutants, impurities, and other unwanted substances.

It can also breakout on the scalp, and is then known as scalp acne.

The antioxidants like vitamin C and the dietary fibers in kale eliminates toxins, pollutants, impurities, and other unwanted substances from our system.  When there are fewer toxins in our system, they don’t accumulate in our scalp pores, and thus minimizes the risk of scalp acne.

Also, dietary fibers regulate the secretion of excess oil from skin glands and prevent acne from worsening.

(4) Controls Hair Fall

Antioxidantal compounds in kale protect our hair follicles and scalp from free radical damage and keep signs of premature aging like greying of hair, hair fall, split ends, etc at bay.

Zinc, iron, selenium and Vitamin B complex, etc in the kale nourish our hair follicles and scalp and strengthens them.

When our hair follicles are stronger, they are less prone to damage and other hair problems like becoming dry and flaky, hair fall and split ends, etc.

Disclaimer

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The information contained in the post is for general purposes only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.

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