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5 Benefits of Eating Kale

Updated on May 21, 2013
Fresh, Pre-Cut, Kale
Fresh, Pre-Cut, Kale | Source

I’m not a big fan of eating large meals. My preferred eating habits normally consist of snacking on mini meals throughout the day. And, like most people making healthy choices is always the goal when it comes to eating well. Recently, I began adding kale to my diet. Kale is one of the healthiest vegetables around, plus it’s easy to prepare an array of small meals with this unique and increasingly popular green.

But, the best thing I’ve discovered in my adventures with this appetizing veggie is that there are so many important nutritional advantages in just a single serving. Below are 5 little known benefits of eating kale.

Pre-Cut, Pre-Washed Kale is Available at Most Supermarkets.
Pre-Cut, Pre-Washed Kale is Available at Most Supermarkets. | Source

1. It’s High in Iron

Kale is not only a fat-free food, but it’s also high in iron. For someone who doesn’t eat red meat, I often have to search far and wide to find enjoyable foods that have a significant source of iron. Thankfully, my hunt led me to kale. Iron carries life-giving oxygen to human blood cells. It also regulates body temperature and strengthens the immune system. This is a vital nutrient for our overall health and, surprisingly, per calorie, kale has more iron than beef.

2. It's High in Vitamin C

Vitamin C is known as being one of the most effective nutrients out there, and it’s highly regarded in helping to combat the common cold. But, in addition to it’s widely known effects, this rich nutrient helps shield against immune system deficiencies; it protects against cardiovascular disease; it helps fight cancer, plus it aids in lowering blood pressure. And, if that wasn’t enough, studies are now revealing that vitamin C can actually elevate your mood. Translation, adding kale to your diet will not only make you healthier, but happier.

3. It's High in Vitamin A

Vitamin A is essential for maintaining good skin, strong bones and nice teeth. It is also key to supporting healthy vision because it is believed to fight against cataracts, macular degeneration, glaucoma, and other age-related eye diseases. One cup of kale exceeds the daily-recommended dietary allowance. And, because of the antioxidants, this super vegetable aids in fighting off various infections in the body, plus it helps protect against certain forms of cancer.

4. It's High in Calcium

Calcium deficiency is on the rise, especially among women on restricted diets, however our bodies need this important mineral to build and maintain strong bones. Additionally, calcium helps our heart, muscles and nerves to function properly, plus, it’s been said to prevent obesity and some forms of cancer. From birth to adulthood calcium is a key contributor to our overall health, and eating the right amount of kale is an appetizing way to ensure you get it.

Kale is Overflowing with Nutritional Benefits
Kale is Overflowing with Nutritional Benefits | Source

5. It's High in Fiber

Fiber is best known for it’s ability to relieve and prevent constipation, plus, it helps to lower bad cholesterol, and lessen the likelihood of diabetes. In addition to being great for digestive wellness, fiber is good for cardiovascular health; plus, it improves blood sugar levels, and reduces the risk of heart disease. And, if that wasn’t enough, eating a fiber-rich diet, complete with kale, creates a feeling of fullness, which will aid any dieters trying to reach those elusive weight loss goals.

It’s clear, kale is an exceptional food, and adding this rich vegetable to your normal diet will contribute to a more rewarding lifestyle. You’ll strengthen your immune system, improve your digestive health, build strong bones, and feel happier. Try incorporating kale into your daily meals and you’ll be well on your way to reaping the greatest advantage of all, a healthier you.

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    • LongTimeMother profile image

      LongTimeMother 2 years ago from Australia

      Hi Careermommy! Great hub. A sixth advantage is that kale is pretty easy to grow in the garden. You can remove leaves and more will grow to replace them. Save money and stay healthy. :)

    • Careermommy profile image
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      Tirralan Watkins 3 years ago from Los Angeles, CA

      BNadyn, thank you for your comments! I'm glad you were able to benefit from this hub.

    • BNadyn profile image

      Bernadyn 3 years ago from Jacksonville, Florida

      I've been wanting to include kale in my diet and have heard of so many ways to use them in recipes. Useful hub on the benefits of kale!

    • Careermommy profile image
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      Tirralan Watkins 3 years ago from Los Angeles, CA

      Hi Chipp, thanks for stopping by. I agree with you. Kale in smoothies and salads are the best!

    • Chipp profile image

      Chipp Marshal 3 years ago from New Jersey

      Kale is great. We put it in smoothies and in salads. Great hub. Team Kale!

    • Careermommy profile image
      Author

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Breatheeasy3, thanks for the emphasized compliment! I've been trying to eat kale at least 3 times per week now. I was amazed at the great benefits. Please do slip some of this in with the misses salad. LOL. I must admit it was an acquired taste for me, so I thought I'd give you a head's up. I eat kale salads at least twice a week now. I usually discard the rib of the leaf first before putting it in the salad so so it's not so harsh. Thank you for your kind words!

    • Breatheeasy3 profile image

      Breatheeasy3 4 years ago from USA

      What a superb hub!!!!!!!!!!!!!!!!!!!!!!!!Yes! That much emphasis, lol. This was/is so informative and helpful. I found myself in the produce isle last week, wondering if i should pick up a bunch for this amazing salad I made for the Misses. Unfortunately I didn't add it, but I definitely will this go around, as well as upload pics and maybe even a hub following this inspirational montage you've delightfully put together. So refreshing it is to read through your hubs Careermommy!!!!

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Awww vespawoolf, I'm sorry you don't have access to kale in Peru. It is a great vegetable, but I'm sure you have many other healthy greens to choose from that also have great benefits. Thank you again for your kind words.

    • vespawoolf profile image

      vespawoolf 4 years ago from Peru, South America

      What a good habit you have of eating small, frequent meals! After reading your glowing report on kale, I wish we had access to it. But we do have other greens in Peru which offer similar benefits. We always have a daily serving, although after reading your Hub I think we could use adding more to our diet! Thank you for sharing.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Dana, I'm so glad this hub was beneficial to you and those you know. Thank you for sharing this info! I think it is invaluable information.

    • Dana Tate profile image

      Dana Tate 4 years ago from LOS ANGELES

      Careermommy, not only have I included kale in my salads, I passed on the info to people who I know are low in iron as myself. Thanks for this very informative hub.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Pamela99, you won't regret getting more kale into your diet. It's packed with so much good nutrition. Thank you for reading and for your kind comments!

    • Pamela99 profile image

      Pamela Oglesby 4 years ago from United States

      I have not eaten kale very often, but as it is so good for you I think I will buy it more often. Unfortunately we do not have a garden this year. Thanks for the excellent information.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Seafarer Mama, thank you for your comments. I agree, yum!

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Peggy, thank you for your thoughtful comments. I've never had swiss chard, but have heard great things about it. And, it is one of the most nutritious vegetables around. Wow, how fortunate that you have it growing in your garden! Thank you so much for the pin!

    • Peggy W profile image

      Peggy Woods 4 years ago from Houston, Texas

      I don't have kale growing in our garden but have lots of swiss chard...another healthy veggie. Am sure they are quite similar with regard to nutrition. Up votes and pinning this to my vegetables & veggie dishes board. Good hub!

    • Seafarer Mama profile image

      Karen Szklany Gault 4 years ago from New England

      Yes, yum! I can taste it already! :0)

    • Careermommy profile image
      Author

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Seafarer Mama, thank you for the votes up!! I can't say enough about kale. Isn't it the best? It is great with lemon too. I've been mixing with lemon and olive oil and seasoning to make a delicious tasting salad dressing.

    • Seafarer Mama profile image

      Karen Szklany Gault 4 years ago from New England

      Great hub about one of my favorite greens to grow in my garden and eat raw. Love to toss with lemon juice, too. :0) Yum! :0)

      Liked the way you include the nutritional information by displaying it in a photo. :0) Also love the way you summarize the benefits of this amazing leafy green food.

      Voted up, up, up, and shared. :0)

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Thelma, stewed kale sounds great as well. I would love to mix that with some chicken and brown rice. Thank you for your vote up! Have a great Tuesday.

    • Thelma Alberts profile image

      Thelma Alberts 4 years ago from Germany

      I'm fond of eating vegetables and kale is one of my favorite menu with potatoes. I love the German style of stewing the kale with smoked sausage and salami. My mouth is watering now. Thanks for sharing this health benefits. Voted up and interesting. Have a nice week!

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      PegCole17, if you add kale to smoothies you can acquire a quick liking to it! You can't even taste it in a smoothie. There are so many benefits that I'm trying to eat it everyday. Thanks for stopping by!

    • PegCole17 profile image

      Peg Cole 4 years ago from Dallas, Texas

      With these kinds of nutritional benefits, I better acquire a taste for this green. Looks like a winner. Maybe I'll start by making it into a smoothie.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      DDE, I love kale too. I had some in an omelette this morning. It's so nutritious! Thanks for your comments!

    • DDE profile image

      Devika Primić 4 years ago from Dubrovnik, Croatia

      Kale is one of our favorites and I simply enjoy this kind of cabbage, the benefits sound most helpful

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Deborah, thank you for commenting. Yes, kale is such a great superfood, filled with so many healthy benefits. Thank you for the vote up!

    • Deborah-Diane profile image

      Deborah-Diane 4 years ago from Orange County, California

      Thanks for this helpful information about kale. I knew it was vitamin rich, but had no idea that it also contained minerals such as iron and calcium. Voted UP!

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      CharronsChatter, pickled kale sounds excellent! I think I'll have to try that. With the texture of kale it seems like it would taste great. Thanks for your comments and the tip!

    • CharronsChatter profile image

      Karen Robiscoe 4 years ago from California

      I adore kale! Especially pickled. I prolly make it every other week, and knew I was getting lots of vitamins--just not how many. Very INTERESTING, careermommy.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      vibesites, I was surprised at all the nutrients in kale. I love it more now also!

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Dana, if you're iron deficient then kale is the perfect food! I couldn't believe it had more iron than beef, per serving. I'm glad this hub was helpful for you.

    • vibesites profile image

      vibesites 4 years ago from United States

      I so love kale! And even more now that you list all their health benefits. Up and useful, awesome. :)

    • Dana Tate profile image

      Dana Tate 4 years ago from LOS ANGELES

      Great article careermommy. I am iron defiecient so I eat lots of things that are high in fiber and iron. But I have never heard of 'kale' so I will be trying it in my salads.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Sneha, hopefully you check it out and enjoy it. Thanks for your comments.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      I agree Bishop55. It has such a fresh taste. I've been drinking a fruit and kale smoothie everyday. Thanks for commenting.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Tonipet, my kids wouldn't like it by itself either. I made a fruit and kale smoothie and my 2 1/2 year old loved it. I bet it would be great blended in pineapple too!

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      livingsta, I really hope they do. I'm starting to eat it every day. It's really that good for you. Thanks for stopping by!

    • Sneha Sunny profile image

      Sneha Sunny 4 years ago from India

      Interesting. I never knew this much about kale.

      Thanks for sharing. Rated and voted up!

    • Bishop55 profile image

      Rebecca 4 years ago from USA

      Juicing this stuff is great! :)

    • Tonipet profile image

      Tonette Fornillos 4 years ago from The City of Generals

      Very healthy hub, Careermommy. Kids in my house do not like the taste of kale, so perhaps I'm going to blend this along with pineapple to beat bitterness. Very interesting. Thank you and healthiness all the way:=)-Tonette

    • livingsta profile image

      livingsta 4 years ago from United Kingdom

      Hi Careermommy, thank you for this hub. Very useful. I need to find out if they sell Kale here :-)

      Voted up and sharing!

    • Careermommy profile image
      Author

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi kidscrafts, those are wonderful ways to eat kale. I actually just finished drinking a fruit and kale smoothie, and it was so good. Thank you for your comments.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      Ericdierker, well you must be pretty healthy if you've been eating Kale for years. I wish I could say the same thing. Yeah, sometimes you have to wonder about the growers, especially with the foods that are in such high demand. Hey, and I say every once and a while you should have that cheeseburger! Thanks for your comments.

    • kidscrafts profile image

      kidscrafts 4 years ago from Ottawa, Canada

      I had to learn to love kale.... but now... I eat it in salad or as a puree mixed with mashed potatoes and onions. I think the reason I didn't like kale too much at the beginning is that I associated with a special sausage they serve in Holland with the kale and mashed potatoes; that sausage was way too fat for me. But now I surved with something else and it's just delicious!

      Thanks for sharing CareerMommy! Definitly useful and interesting!

    • Ericdierker profile image

      Eric Dierker 4 years ago from Spring Valley, CA. U.S.A.

      I have been eating it for years and am happy to see the price come down as well as the popularity up. We need to keep an eye on the sneaky growers though, I am sure for a profit they can take some of the good stuff out through economizing techniques. I get dandelion leaves, some mallow, iceberg lettuce and tomatoes with oil and vinegar. My wife likes to add carrots, raisins and a yogurt type dressing.

      Where the heck is my Cheeseburger in paradise???

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      mercuryservices, I've heard about bento boxes, but now you've got me more curious knowing that they serve steamed kale. Thanks for your comments!

    • Careermommy profile image
      Author

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Bishop55, I agree! I actually had some for breakfast, with my eggs. Thanks for stopping by.

    • Careermommy profile image
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      Tirralan Watkins 4 years ago from Los Angeles, CA

      janetwrites, too bad because it contains so many great nutrients. However, I see how kale can be an acquired taste and some just never acquire a taste for it. I appreciate your feedback. Thank you for your honest feedback.

    • mercuryservices profile image

      Alex Munkachy 4 years ago from Honolulu, Hawaii

      One thing I miss from DC (one tiny detail on a short list) is the steamed kale in the bento box at Ching Ching Cha tea house!

    • Bishop55 profile image

      Rebecca 4 years ago from USA

      yum! I'm actually making some tonight!

    • janetwrites profile image

      Janet Giessl 4 years ago from Georgia country

      Thank you for sharing this interesting and informative hub about kale. I would really like to say that I love kale but I don't like it. I don't know why. Nevertheless, your hub is great and well written.

    • Careermommy profile image
      Author

      Tirralan Watkins 4 years ago from Los Angeles, CA

      Hi Bill thanks for being my first commentator! Wow, how about that. That must be nice. You are going to reap so many benefits from growing your own kale. Man, and you can even package and sell it if you wanted. This is really good stuff! It's always nice to see you around. Thanks for stopping by.

    • billybuc profile image

      Bill Holland 4 years ago from Olympia, WA

      Well I'm happy to report we have kale growing in the garden at this very moment. Hooray! I will be healthier in two months from this very moment.

      Great information my friend. Well done!