Kale vegetable or leaf cabbage known as “Karam Saag” in hindi is a group of vegetable cultivars within the plant species Brassica oleracea. Kale have green or purple leaves, in which the central leaves do not form a head. Kale is a leafy green vegetable that stems from the same wild cabbage family as broccoli, cauliflower and collards. Here are kale health benefits

kale,Kale health benefits



Classification by kale leaf type


  • Curly-leaved (Scots kale; blue curled kale)
  • Plain-leaved
  • Leaf and spear
  • Bumpy-leaved


Kale health benefits


  • High in Vitamin K

Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease. One of important kale health benefits.


  • High in Omega 3

Kale really is the superfood it claims to be. In fact a meal of kale will boost your intake of Omega 3 exponentially.


  • Rich in Antioxidants

Kale is rich in two forms of antioxidants; flavonoids and carotenoids. Both raise blood levels to ward off cancer risks. Lutein and beta carotene specifically are key nutrients in our bodies’ fight against cancer, pulmonary disease, cataracts, and atherosclerosis. Antioxidants help give the skin a healthy glow and youthful elasticity that seem to elude us as we age. Here are kale nutritional value


  • Lower cholesterol levels

The fiber in kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease. It’s best when kale is cooked instead of raw.


  • Healthy Vision

Two nutrients that give kale its dark green hue, lutein and zeaxanthin, have been shown to help prevent macular degeneration and cataracts.

Both lutein and zeaxanthin act as antioxidants in the eye and filter harmful high-energy blue wavelengths of light and maintain healthy eye cell. one of very important kale health benefits.


  • Reduces inflammation

Despite acute inflammation being important to the body,kale health benefits for chronic inflammation might lead to serious issues including Alzheimer’s disease and diabetes.


  • Source of Calcium

Calcium is one of the essential building blocks for healthy teeth and bones. Kale is an excellent source of calcium. For lactose intolerant people, kale is another great source of calcium and a great alternative to dairy products.


  • High Fiber Content

Kale is a good source of dietary fiber which improves the digestive action and bowel movements. This can prove extremely beneficial for people having digestion issues.


  • Lowers risk of Cancer

Kale’s potent combination of anti-inflammatory, antioxidant, and phytonutrients makes for a strong weapon in preventing or lowering one’s risk of cancer, such as breast, colon or prostate.

Kale is a huge source of glucosinolates which is thought to fight carcinogens in the body when ingested.


  • Kale to lose weight

Kale provide vital nutrients like magnesium and potassium, one large stalk of celery contains only 10 calories. It also helps to regulate lipids and fats in the body to control the metabolism and restrict obesity use kale for amazing kale health benefits.


Kale benefits for skin


  • Prevent Ageing

Vitamin C and antioxidants in kale prevent premature ageing and help you stay younger looking for a longer time. Kale juice efficiently detoxifies the body and flushes out the toxins, giving you a healthy and glowing skin.


  • Improve skin elasticity

The high levels of antioxidant in kale leaves provide a natural protection from the sun, preventing skin damage due to the overexposure to the sun rays. Lutein, beta-carotene and carotenoids improve the skin elasticity and firmness.


Kale benefits for hair


  • Reduces Dandruff

Kale and its juice can also help to fight flakiness of the scalp. The omega 3 fatty acid content in kale conditions the scalp naturally, reducing dandruff and flaky skin.


  • Hair Growth

Drinking kale juice daily could prevent hair breakage to a great extent. B complex vitamins in kale help in the creation of red blood cells, which aids in the transportation of oxygen and other nutrients to the scalp follicles. Kale also contains biotin, a mineral extremely important for hair health. It aids in the hair growth and promotes overall health of the scalp.


Ways to have Kale in diet (kale recipe)

Braised Kale Frittata

kale frittata


6 large eggs

4 large egg whites

3/4 tsp kosher salt

1/2 tsp black pepper

3 tbsp Parmesan cheese, grated

2 tablespoons chopped oregano

Cooking spray

3/4 cup chopped cherry tomatoes



  • Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).
  • Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.
  • Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges for kale health benefits


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