Have you ever wondered what all the hype is about kale? Have you ever tried it? Kale is a nutrient-packed leafy green that has lots of health benefits. In fact, kale makes spinach pale in comparison to its nutrient content.
Kale can increase insulin sensitivity
Kale and Diabetes
Kale has lots of fiber, which can benefit both type 1 and type 2 diabetics. A high fiber diet helps keep blood sugar levels down in both type 1 and type 2 diabetes, and people with type 2 diabetes may have improved cholesterol and insulin levels. Kale also contains an antioxidant, known as alpha-lipoic acid, that has been shown to lower blood sugar levels, increase insulin sensitivity, prevent oxidative stress changes, and decrease neuropathy.
Kale and Cancer
The human body does not absorb chlorophyll well. The benefit to this is that chlorophyll binds with specific carcinogens in the digestive tract. These carcinogens are ones that are generated when meat is cooked at high temperatures, like when you grill out. So, if you still consume animal proteins, and especially if you grill them, make sure to eat some yummy kale salad as a side!
Kale also reduces risk of stroke
Kale and Heart Disease
Kale contains vitamin B6, potassium, vitamin C, and fiber – all of which are excellent for heart health. In fact, increasing your potassium intake along with decreasing sodium intake is one of the best things you can do for your heart! Studies have found that taking around 4000 mg of potassium a day can cut your risk of heart disease in about half! It also reduces the risk for stroke and kidney stones.
Kale and Bone Health
Kale contains vitamin K, which helps reduce the risk of bone fracture. It does this by increasing calcium absorption and decreasing calcium loss in urine. It also contains potassium which protects against muscle mass and bone loss.
Kale and Healthy Skin and Hair
The vitamin C in kale can help keep skin young
Kale is high in beta-carotene, which the body converts into vitamin A. The body uses this to grow all tissues, including skin and hair. It also helps the body produce the oil that helps keep skin and hair moisturized and healthy. (Bonus: vitamin A is also good for eyesight, reproductive health, and immunity!) Kale also contains vitamin C, which your body uses to create collagen. Collagen helps keep your skin supple and looking young! Kale also contains iron, which helps prevent hair loss.
Kale and Digestion
Kale has lots of fiber, which helps prevent and treat constipation. Fiber helps keep your digestive humming along on a regular schedule. Kale also contains B vitamins. These B vitamins help with the release of energy from food.
If you take beta-blockers or have kidney blockers, eat kale in moderation
A Caution About Kale
Kale is very healthy, although there are a few conditions that mean you maybe shouldn’t eat kale. If you take beta-blockers, consume potassium rich foods, such as kale and bananas in moderation. If your kidneys are not fully functioning, consuming too much potassium could be harmful or fatal.
Kale Recipes
Here are few recipes for you, so you can start incorporating kale into your diet today! Just a note: if you choose to eat raw kale, scrunch it a little in your hands before you add it to your salad. This starts the breakdown of the cellulose in the leaves and makes it easier for your body to absorb the nutrients.
Pineapple Banana Kale Smoothie
Marinated Kale Salad
Kale Apple Salad with Honey Dressing
Kale Pesto
Perfectly Crispy Oven-Baked Kale Chips
Roasted Butternut Squash Kale Saute
Pineapple Banana Kale Smoothie
Marinated Kale Salad
Kale Apple Salad with Honey Dressing
Kale Pesto
Perfectly Crispy Oven-Baked Kale Chips
Roasted Butternut Squash Kale Saute
If you would like to learn more about healthy eating or would like to make healthy dietary changes, contact me for a free nutrition strategy session in person or over the phone.
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