An easy, effective way to make your diet healthier is to incorporate more superfoods into an already balanced diet. ‘Superfoods’ is a term that tends to get thrown around a lot, so what exactly are they? And does kale count as a superfood?
Superfoods are a group of foods (often plant-based foods) that are nutritionally dense and are high in cancer-fighting antioxidants. Although there is no pre-defined criteria determining which foods can be named ‘superfoods,’ kale seems to fall into the superfood group due to its high level of vitamins, fiber and antioxidants.
In this article, we’ll present and explain all the superfood benefits of kale, so you’ll want to include more of this important green veg into your diet! For readers interested in the broader science of how ingredients like kale support wellness, our Cold-Pressed Juicing & Wellness ingredient guide offers deeper insight into how nutrient density and bioavailability contribute to health outcomes.
If kale isn’t really your thing, we’ve got you covered. We’ll give you some tips on how to prepare kale in delicious (and subtle!) ways so you’ll hardly know it’s there. There’s also some tasty and nutritious cold-pressed juices right here at Little West just bursting with kale juice nutrition.
We’re sure that after reading all of our kale juice benefits, you’ll be ready to consume this nutrient-rich vegetable every day. And here they are:
Kale is known for its impressive nutrient profile among leafy greens. It’s especially rich in vitamin C, containing around 4.5 times more vitamin C than spinach! Vitamin C is important for maintaining a healthy immune system and supports overall immune function.
It’s also very high in vitamin K, a crucial vitamin for blood clotting by activating proteins which bind to calcium. Just one cup of kale contains 7 times the daily recommended amount of vitamin K!
Not only is the vegetable high in vitamins, it’s also an important source of minerals in which many people are deficient. You can find plant-based sources of calcium in kale, which is super important for bone health, as well as magnesium and potassium which may support heart health as part of a balanced diet.
It’s even low in a mineral called oxalate, often high in leafy greens, which can prevent the absorption of minerals into the body. Kale contains lower levels of oxalates compared to some leafy greens - it already seems like the perfect vegetable!
Also Read - Delicious Energizing Beet, Kale And Carrot Juice Recipe
Superfoods, as we mentioned before, are often foods that are high in antioxidants. Antioxidants are compounds that help protect your cells from damage caused by free radicals. Free radicals could cause oxidative stress in the body, potentially leading to the development of other illnesses.
A diet rich in antioxidants can help keep blood antioxidant levels high, protecting against oxidative stress. That’s why we love a kale diet! Well, we love a balanced diet that is rich in kale, because it is super high in antioxidants.
Kale is especially high in flavonoids quercetin and kaempferol, which can promote significant antioxidant health benefits in the body. Flavonoids have been linked to having anticancer and anti-inflammatory properties, as well as helping to prevent heart disease.
Take care of your heart by eating more kale! As we’ve just mentioned, kale is packed with antioxidant properties which offer an array of health benefits, one of which could be preventing heart disease.
Another way that kale may contribute to heart health when consumed as part of a balanced diet is by reducing cholesterol levels in the blood. This is because kale contains substances called bile acid sequestrants, which can lower cholesterol levels in the body. Over time, this can lower the risk of heart disease.
A small study suggested that daily kale juice consumption was associated with changes in cholesterol markers. Individual results may vary. It turns out kale juice nutrition is pretty far-reaching.
One of the best benefits of kale (and other cruciferous vegetables!) is that it has cancer-fighting properties. As well as being high in antioxidants, kale contains other compounds which have been shown to potentially prevent and fight cancer.
Kale is loaded with a compound called sulforaphane. Sulforaphane has been studied for its potential role in supporting cellular health. It is also high in a substance called indole-3-carbinol, has been researched for its potential protective properties.
And if kale couldn’t seem like more of a cancer-fighting superfood, it’s also a good source of dietary fiber, which a 2015 study has been associated with digestive health benefits in some studies. We can’t keep up with all these incredible properties!
It’s time to open your eyes to all the incredible benefits of kale! Kale is rich in vitamin C, zinc and beta-carotene - all of which have been said to improve eye health, especially while sight and eye health can decline while aging.
Kale is also high in lutein and zeaxanthin, which are two antioxidants that research has shown are effective lowering the risk of common eye disorders such as cataracts and macular degeneration.
The last but certainly not the least of our kale benefits is that this dark leafy green could help you to maintain a healthy digestive system. The fibrous vegetable is great for aiding digestion and the body’s detoxification process. Kale also contains a unique sugar called sulfoquinovose, which increases good bacteria in your gut.
However, raw kale can be a bit harsh on your digestive system, possibly causing bloating and abdominal issues if consumed too much. Make sure you’re kind to your body by cooking the kale and not consuming raw kale every single day. There’s some great tips on the best ways to incorporate kale into your diet below!
You’ve heard about all the wonderful benefits of kale, so we’re guessing that you’re dying to know about how to incorporate more of it into your diet. Follow these top tips for simple ways to enrich your diet with this nutrient-dense veg:
This cold-pressed juice from Little West contains an exciting medley of greens including kale, cucumber, pear, cilantro and lime. Each ingredient is fresh, locally sourced and cold-pressed so you can get the most nutrients out of every bottle!
Support your body’s natural detoxification systems with the Detox Greens juice. Along with kale, this juice is packed with celery, parsley, lemon and spirulina for an energizing and cleansing drink.
Bring a taste of the tropics to your taste buds with the Gold’n Greens cold-pressed juice. With a delicious blend of kale, pineapple, fuji apple, mint and turmeric, this juice does more than just taste good. It’s super nutritious and contains compounds studied for their potential anti-inflammatory properties.
Kale is one of many vegetables that can support a balanced, nutrient-rich diet. With a long list of health benefits, as well as being a super versatile vegetable to consume, kale is our number one!
**Disclaimer - This article is for informational purposes only and is not intended as medical advice. Consult a healthcare professional before making significant dietary changes.**
