Kale – Nutrition, Health & Beauty Benefits

Kale is one of my favorite vegetables to talk about. I often get asked why is kale hard to digest, and what are the nutrition, health, and beauty benefits of eating this beneficial vegetable, kale? I answer this question and give you tips on how to eat kale to properly digest it. So, let’s dive into the health and skin benefits of eating kale.

Kale is a wonderful leafy-green vegetable belonging to the cruciferous family. The nutrition, health and beauty benefits of kale are endless.

Kale offers a multitude of health, beauty, and nutrition benefits that make it a powerhouse in any diet. Rich in vitamins A, C, and K, kale supports eye health, boosts the immune system, and promotes healthy blood clotting.

High in antioxidants, it helps combat oxidative stress and may reduce the risk of chronic diseases. The fiber content in kale helps digestion and maintain a healthy gut. Additionally, the presence of omega-3 fatty acids contributes to heart health, while its anti-inflammatory properties can alleviate symptoms of arthritis.

Kale – Beautiful Benefits to Your Skin & Hair

For beauty benefits, the high levels of vitamins and minerals in kale can improve skin elasticity, enhance complexion, and fortify hair. This leafy green is also low in calories, making it an excellent choice for weight management.

This cruciferous vegetable is also high in vitamin C, which promotes collagen synthesis. In addition, the beta-carotene in kale helps keep our tissues supple and plump. Vitamin C rich kale helps protect the skin’s barrier to lock in moisture and alleviate dry skin issues. This is one of my favorite health benefits of eating kale.

Overall, incorporating kale into your diet can lead to significant improvements in overall health and well-being.

Kale is Loaded With Fiber Rich Nutrients

Kale is full of fiber too. Moreover, this leafy green vegetable is important if you want to lower your cholesterol and reduce your risk of developing heart disease. The rich amounts of potassium in kale, which is an important mineral in reducing blood pressure, help our body carry out cellular functions.  

Kale is an incredibly nutrient-dense vegetable, and one of its most significant benefits lies in its high fiber content. This leafy green is packed with both soluble and insoluble fiber, which are essential for maintaining a healthy digestive system.

The soluble fiber in kale helps lower cholesterol levels and regulate blood sugar, while the insoluble fiber adds bulk to the stool and promotes regular bowel movements. Furthermore, fiber helps weight management by providing a feeling of fullness and reducing overall calorie intake.

Additionally, the fiber in kale acts as a prebiotic, feeding the beneficial bacteria in the gut and contributing to a balanced microbiome, which is crucial for overall health. Eating kale regularly can boost your dietary fiber intake and provide a range of other nutrients, making it a versatile and valuable part of any diet.

Weight Loss and Kale

Let’s talk about another benefit of eating kale, weight loss. The high fiber content in kale also helps weight loss. Nutrient rich foods will help provide necessary minerals without a high caloric impact.

So, eat your kale chips or have a kale salad for lunch to help jumpstart your weight loss journey.

Is Kale Hard to Digest?

I know that kale can be difficult to digest for some of my clients. Oftentimes, the reasoning behind this is due to a quick increase of fiber intake.

However, if your body is not used to higher fiber rich foods, you can develop side effects like gas or bloating, even digestive distress.

What Can You Do to Digest Kale Better?

Kale contains both soluble and insoluble fiber. These sudden side effects associated with an increase in fiber intake can be alleviated by increasing your fiber intake slowly, and also steaming your kale before eating. 

Kale Nutrition Facts

Here is the nutritional profile report of kale and some interesting facts that kale provides for the body.

Kale Key Nutrients

Fiber | Chlorophyll | Vitamin A | Vitamin C | Vitamin K | Vitamin B | Potassium | Calcium

Nutritional Report of Kale

*Per 1 cup of kale.

• Calories | 33 
• Protein | 2.2 grams
• Fiber | 1.3 grams
• Vitamin A | 206% DV
• Manganese | 26% DV
• Folate | 5% DV
• Vitamin C | 134% DV
• Potassium | 9% DV
• Vitamin K | 684% DV
• Calcium | 9% DV
• Phosphorus | 4% DV
• Copper | 10% DV
• Iron | 6% DV
• Vitamin B6 | 9% DV

Kale Eating Suggestions

Here are a few ways that I love to enjoy eating kale.

Try my gut healthy lemon kale salad recipe, avocado smoothie bowl, or my gut friendly massaged kale and fennel salad.

Let’s Discuss the Nutrition, Beauty & Health Benefits of Kale!

So, since I love talking about the nutrition, health and beauty benefits of kale, I would love to hear what your favorite kale recipe is. Let me know in the comments below.

You can also connect with me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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