Sunway XFarms

Top 7 Health Benefits of Kale

Kale– delicious, versatile, and chock full of health benefits. This superfood is commonly known as the king of greens for good reason. From helping with weight loss to preventing cancer, here’s a list of reasons why you should be regularly adding kale to your diet!

the many health benefits of curly and tuscan kale

1. High in Antioxidants

Kale is high in antioxidants such as beta-carotene, vitamin C,  selenium and flavonoids such as quercetin and kaempferol. These compounds are believed to help to slow cancer cell growth and protect us against chronic disease.

2. Anti-inflammatory

One cup of kale contains 10% of the recommended daily intake of omega-3 fatty acids. It also contains glucosinolates that help to maintain the body’s normal inflammatory response. 

3. Good for bones

Did you know? Kale contains more Calcium than milk! It is a fantastic non-dairy source of milk to aid with maintaining bone and teeth health, alongside heart and muscle functions.

One cup of raw kale contains almost 70% of the recommended daily amount of Vitamin K, which also helps reduce the risk of bone fractures. 

healthy smoothie blended from kale

4. Aids in Weight Loss

On top of being delicious, kale is low in calories while being a good filler food. It is a great source of nutrients such as vitamin A, K, copper, manganese, calcium, and riboflavin, and contains small amounts of folate, vitamin B6, potassium, magnesium and iron. 

High in fiber and water which help to prevent constipation, kale is great for digestion. The tough stems are a rich source of prebiotics, and can be softened with some light cooking.

5. Can support eye health

A single cup of kale contains over 200% of the recommended daily intake of Vitamin A, which is great for both our skin and vision. Just 100g of kale can provide us with over 100% of the daily recommended intake of vitamin C, which helps to lower the risk of cataracts. Just be mindful of how you cook the kale as this vitamin is heat sensitive. Lutein and zeaxanthin which are found in kale are an antioxidant combination that can help reduce the risk of age-related macular degeneration. 

6. Supports our Heart health

Kale is an excellent source of potassium, fiber, folate, and calcium. To break it down, potassium can reduce the risk of high blood pressure as well as cardiovascular disease, and a cup of cooked kale contains 3.6% of the daily recommended amount of potassium. Fiber helps to lower LDL or “bad” cholesterol.

7. Good for liver health

Kale is high in fiber and sulphur, which supports the body’s natural detoxification process and keeps our liver healthy.

versatile curly kale used in omelettes and stews

In conclusion, kale brings a bunch of health benefits to the table that is our health, and adding them to your diet can help nourish your body in many ways. Ready to start adding more kale to your diet? Before you check out some fun recipes to make with kale, you’ll want to get the best kale on the market. However, often sprayed with pesticides, kale is part of the dirty dozen. Here at Sunway XFarms, we are proud to grow fresh & 100% pesticide-free kale in our farms, direct from us to you. Order a kale happy bag today & taste the curly, crunchy joy that is our kale.

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