The health benefits of cabbage include promoting healthy eyes, detoxifying the body, promoting the well-being of the skin, supporting blood clotting, powerful antioxidants, helping to lower cholesterol levels and helping in the treatment of diabetes. Other benefits include supporting bone health, promoting weight loss, preventing stomach ulcers, treating anaemia, preventing cancer and promoting a healthy pregnancy.
What is kale?
Kale is one of the most nutritious vegetables in the world. It has the highest lutein content of all vegetables in the USDA database and is also a member of the important crucifer family. Cabbage grows best in cooler climates, especially in the Mediterranean regions, but also in many other parts of the world, including North America and throughout Europe. Today, commercial cabbage has been grown for thousands of years and has gradually evolved from a wild variety to the variety we know today.
The most common type of cabbage nowadays is Brassica oleracea, although other types also exist. Peasant leaves can look flat and curly. Kale can grow up to a metre high and also flowers in green, purple and graceful white and lavender varieties.
Most of the standard kale available today is thought to have originated in the Mediterranean, where it was first cultivated about two millennia ago, although it was not cultivated in North America until the 16th century. The century is born.
Nutritional value of kale (per 1 cup serving, 67 g)
Total Carbohydrates 6.7gFibre-1.3g 5% RDA Protein-2.2g 4% RDAVitamin A-10302IU206% RDAVitamin C-80mg 134% RDAVitamin K-547mcg 684% RDATyamine-0.1mg 5% RDARiboflavin0.1mg 5% RDANiacin-O.7mg 3% RDAVitamin B6-0.2mg 9% RDAFolate-19.4mg 5% RDACalcium-90.5mg 9% RDAIron-1.1mg 6% RDAMagnesium-22.8mg 6% RDAPphosphorus-37.5mg 4% RDA Potassium-299mg 9% RDACCopper-0.2mg 10% RDA Manganese-0.5mg 26% RDA
13 The incredible health benefits of kale
1. Promote eye health
Which a lot of people don’t know: Kale is actually the highest natural source of lutein in nature. Lutein, along with other carotenoid antioxidants, plays an important role in maintaining eye health, including preventing premature age-related macular degeneration, cataract development and visual impairment. Eaten cabbage in addition to other carotenoid-rich foods containing zeaxanthin provides powerful eye protection.
2. Detoxification of body waste
Cabbage is known for its ability to help detoxify the body, largely due to the presence of special compounds in cabbage. One of these essential compounds is known as isothiocyanates, which are formed from glucosinolates. During detoxification, the body uses specialized enzymes to break down the highly toxic compounds into more tolerable metabolites, thus optimizing the kale. Kale also supports the role of the liver in metabolism, as its enzymes are increased and can have negative effects on the body.
3. Promotes skin well-being
While all vegetables have a negligible protective effect on the skin, kale does slightly better thanks to its high vitamin C content. Vitamin C is essential for collagen synthesis, which in turn helps maintain healthy skin and joints. Collagen is a structural protein that preserves the physical properties of the skin, reducing premature wrinkles, sagging and age spots. A cup of kale contains proportionately more vitamin C than a large orange, so take comfort in knowing you have other options.
4. contains vitamin Kin abundance
The exact use of vitamin K is somewhat mysterious, because even research does not necessarily reveal its full meaning. However, we know that it is important that you get enough of this vitamin, because it plays an important role in various processes. For example, vitamin K helps improve blood clotting through calcium mineralization in the bones and can prevent heart disease and osteoporosis. Eating kale is an excellent source of vitamin K, as one cup provides more than 700% of RDA for this vitamin.
5. strong antioxidant support
Kale shares properties with many cruciferous vegetables, including a generous amount of natural antioxidants. These are the usual products, such as carotenoids and vitamin C, but also unique polyphenols and flavonoids. Two of these flavonoids are quercetin and kaempferol, which have powerful antioxidant properties and can help reduce stress due to free radicals. This in turn can slow down premature ageing, damage your skin and reduce your risk of cardiovascular disease and cancer.
6. Can lower cholesterol
Cholesterol has many important functions in the body, but can often be raised to a clearly unhealthy level. These functions include the production of bile acids, which contain enzymes that promote fat metabolism. Once this metabolism is complete, most of these bile acids are broken down and converted back into cholesterol. Cabbage contains compounds that prevent this reverse conversion and promote the excretion of bile. The end result is that more cholesterol is used to restore the bile acids, which results in a decrease of the cholesterol level circulating in the blood.
7. Diabetes management support
It is difficult for people with diabetes to find suitable foods that do not increase blood sugar levels, but this problem can often be solved by simply adding more vegetables to the diet. Cabbage is virtually sugar free, extremely low in carbohydrates and rich in nutrients. All these factors contribute to the fact that the blood sugar level modulates the effect of the cabbage and that it contains sufficient fibre. A cup of kale provides about 5% of the recommended daily fibre intake, which can help moderate glucose absorption into the bloodstream when eaten together with other carbohydrate-rich foods.
8. Promote bone health
Vegans looking for ways to meet their calcium needs will be pleased to hear that kale is an excellent source of calcium that helps promote bone health and prevent osteoporosis. One cup of kale provides almost 10% of the RDA, which can be a lot, especially if you don’t consume dairy products. That doesn’t mean you have to eat kale every day, because you can just mix it with other fruits or vegetables of your choice in a smoothie and eat it for breakfast.
9. Weight loss support
Cabbage is a very rich, low-calorie food that can be eaten as part of a low-calorie diet. On the one hand you can eat more food without consuming many calories, and on the other hand the presence of fibre contributes to the palatability of the food. Eating kale as a smoothie at breakfast not only multiplies the nutritional density of your meal, but can also help you stay full until your next meal.
10. Helps prevent stomach ulcers
Due to a unique mechanism, the consumption of kale can help prevent the development of stomach ulcers associated with H-pylori, a bacterium that can cause erosions or ulcers of the gastric mucosa. This advantage would be due to the glucosinolate content of the kale, which prevents bacteria from adhering to the stomach mucosa.
11. May help treat anaemia
Many people get anemia because they don’t get enough iron in their diet. However, some people cannot effectively absorb iron due to vitamin C deficiency or other factors. Cabbage is rich in vitamin C, which helps improve iron absorption, and also contains a modest amount of iron. These co-factors are also directly involved in the production of new red blood cells and help to compensate for low blood levels.
12. May help prevent cancer
Kale contributes to the prevention of cancer through various mechanisms, including promoting the removal of waste products from the body and minimising the burden on healthy cells in the intestinal stream. Green cabbage is also rich in antioxidants, which absorb the damage of free radicals, which can lead to carcinogenic changes in the cells.
13. May help promote a healthy pregnancy
Taking folic acid is extremely important during pregnancy because it can prevent the development of various neurological abnormalities in the fetus, as well as bifida and spinal malformations. Carbon contains a small amount of folic acid, which can help you meet your quota, especially if you don’t take a prenatal supplement. Folic acid is also important for normal DNA synthesis and cell replication to prevent unwanted mutations.
Cabbage is an extremely versatile vegetable that can be included in many dishes and can even be eaten as a smoothie. The nutrient density is only secondary, so this vegetable has a perfect place in your diet.