It is never too early to improve the strength of your diet. When we are younger we are able to get by with poor eating habits, but sooner or later it will catch up to you. Consuming the right amount of fruits and vegetables can have a direct impact on the way that we feel, our focus and concentration, the way that we look, and our long term health. With that in mind we are going to take a look at one of the vegetables that has gained in popularity over recent years. Kale has been getting a lot of attention and that has to due with studies that show it to be one of the more nutrient dense foods in the produce section of your grocery store.
The Potential Awesome Benefits of Kale
1. It is rich in fiber
The fiber content in kale is very high. This makes it suitable for people who want to improve their body’s rate of digestion. Additionally, it helps in controlling symptoms associated with poor digestion such as constipation. The high fiber also makes one feel satisfied and this reduces the need to keep eating. So if you are struggling with weight loss, you should include it in your meal plan.
2. Kale detoxifies the body
If you need to detoxify your system, then you should consider including kale in your diet. It has fiber and sulfur that will help in eliminating toxins.It is ideal for people who are looking to lose weight and need to detoxify first.
3. It has antioxidants
Carotenoids and flavonoids are antioxidants found in kale. They help in preventing free radicals that cause diseases from occurring in the body. According to research studies, these antioxidants can prevent the growth and development of cancerous cells.
4. It is rich in calcium
Another health benefit of taking kale is that it is rich in calcium. This is especially important for vegetarians or people who are lactose intolerant and cannot take milk. In fact the calcium content in kale is higher than that found in milk. The calcium in kale can prevent osteoporosis, bone loss and other conditions caused by calcium deficiency.
5. Kale is an anti-inflammatory food
This veggie has omega-3 fatty acids that provide anti-inflammatory benefits. This means that it can provide relief to people suffering from asthma, arthritis, and other autoimmune diseases. Some people with arthritis find that taking kale regularly greatly reduces their dependence on painkillers. Vitamin C found in kale helps in eliminating stiff and painful joints associated with arthritis.
6. Boosts the body’s immunity
Kale provides a lot sulforaphane which greatly strengthens the immune system. It prevents attacks by diseases and makes you heal faster in case you get sick. People who have compromised immunity like HIV patients should eat a lot of kale so that they prevent opportunistic diseases and live healthier. It also contains a healthy amount of Vitamin C.
7. It is rich in iron
Eating kale will give you more iron per calorie compared to eating beef. Iron is needed in the body for formation of hemoglobin and ensuring that blood is circulated in the system effectively. Lack of iron is associated with symptoms like paleness, fatigue and a general feeling of being ill.
8. Promotes better skin, nails and hair
The presence of omega-3 and omega-6 fatty acids in kale helps in promoting better skin, hair and nails. Additionally, the vitamin C found in kale encourages the growth of new skin cells, which will ensure glowing and better looking skin.
9.It is rich in vitamin K and A
Vitamin K is found abundantly in kale and other green leafy vegetables. Your body needs this vitamin to help in proper blood clotting. Vitamin K has also been found to prevent certain types of cancer such as ovarian and prostrate cancer. It also helps in slowing down brain degeneration for people suffering from Alzheimer’s disease. You should however consult with your doctor if you are taking blood thinners; to find out if it is safe for you to take kale. Another important nutrient found in kale is vitamin A. This is very beneficial when it comes to improving vision.
10. Reduces cardiovascular diseases
Eating kale reduces the amount of bad cholesterol in the body and helps prevent certain heart disease. It also reduces chances of developing a stroke by improving blood circulation all over the body.
These are just some of the possible areas that you can improve by consuming more kale. Now let’s take a look at some of the ways that you can take advantage of the power of this superfood.
Incorporating Kale Into Your Diet
The easiest way to consume kale is to eat it raw. If you check your local grocer’s produce department you can probably find it next to the broccoli, cabbage, and lettuce. You should also be able to find it in prepackaged bags in the same section. Having a salad with a light dressing is a convenient manner to take advantage of kale. For some of us however, it is also quite boring and unappealing. Luckily, kale is also quite versatile and it can be used in many recipes for cooking. As long as you have the imagination to experiment there is no limits in the way that you can prepare and eat this wonderful vegetable.
Years ago juicing fresh fruits and veggies was something that mostly older people did to try get more nutrients into their diet. However, it is now catching on with younger adults and students who wish to live a cleaner lifestyle. There has been an increase in the popularity of juicing with millennials as they look to fresh juice instead of alcohol. Instead of hitting their local bar for some beer they are finding their local juice bar for some kale shots.
If juicing is something that you plan on doing long term then it can get quite expensive to stop by a juice bar every day. Getting your own juicing machine will prove to be more cost effective over time and is a smarter way to improve your nutrition on a daily basis. These will typically set you back between $100 and $350 depending on the model and type of juice extractor that you get but it will more than pay for itself after a few months or a year of regular use. Starting early with juicing healthy foods is a great way to avoid health problems later on in life. If you want to start juicing your kale we suggest finding some juicer reviews and get one of these small appliances for your ktichen. Juicers are very simple to use and are a huge time saver when it comes to nutrition.
Kale is a popular vegetable when it comes to juicing but there are a few things to keep in mind. Green leafy foods are best run through a masticating machine for maximum results. Centrifugal juicers are just not as efficient. These types of vegetables should only consist of 25% of your total juice recipe. Add some other ingredients to take away some of the potency of kale juice. Foods like carrots, apples, and lemon will make everything taste better.
One last thing is to not totally rely on juicing for all of your nutritional needs. Eating kale is also going to be good for your digestive tract. Fiber is an important aspect of a healthy diet so do not forget to actually eat.
Start Thinking About Tomorrow Today
Eating better does not have to be a painful thing. The higher quality of food and the more balanced your diet, the better off you are going to be when you are older. It may seem like it is okay to eat junk food or fast food all of the time, but some day you may just wish that you had paid more attention to what you put into your body. Kale is a great place to start, but there is so many high powered fruits and vegetables out there that can help prevent some of the health problems that older folks may encounter. Be proactive, be inventive, be healthy