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 Benefits of Kale

  Last Updated : Jun 25,2021

Benefits of Kale

Benefits of kale. Today people are becoming health conscious and turning towards nutritious Buddha bowl and Green Smoothie, which has one leafy vegetable surely on its ingredient list. This is definitely one of the easiest and healthiest way of adding nutrients, especially antioxidants, to your diet. Recently the leafy vegetable Kale has gained importance too. People have started adding it to their shopping list. So what does Kale have to offer? Like most greens, it certainly has been deemed as a low calorie vegetable. But that’s not all. It’s also filled with fiber, is packed with antioxidants and of course low on carb count too. All this together reaps long term health benefits. 

Kale, Masoor Veg Antioxidant Healthy Office Salad

Kale, Masoor Veg Antioxidant Healthy Office Salad

Kale is a cruciferous vegetable, very closely related to cabbage, but its central leaves do not form a head. One may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colours range from light green through green, dark green and violet-green to violet-brown.

9 Health Benefits of Kale

While there are many health benefits of Kale, these 9 are the most common and noticeable benefits it possess. 

1Full of Antioxidants : Of all the superfoods you can think of, kale is one of the most healthiest you can rely on. Along with vitamins like vitamin A and vitamin C which act as antioxidants, flavonoids like lutein, kaempferol and quercetin are also found in relatively large amounts in Kale. All these antioxidants work towards warding off the harmful free radicals from the body which otherwise are considered to be the drivers of early ageing and chronic diseases like cancer, Parkinson’s disease and heart disease. 

While it’s very difficult to prevent our body’s exposure to free radicals as they build up die to polluted air and toxins around you, we can definitely counteract the damage caused by free radicals by consuming a horde of antioxidants. Learn How to Cook Antioxidant Rich Recipes with us. 

Jowar Kale Palak Veg Antioxidant Healthy Office Salad

Jowar Kale Palak Veg Antioxidant Healthy Office Salad

2Absolutely Low in Calories : One cup of chopped kale (around 40 g) provides just about 20 calories. No wonder it’s called ‘King of Greens’. It can added to a Calorie restricted diet, Ketogenic diet, Low Carb diet and so on…. Its fiber further helps to satiate and keep you full. You can begin your day with a glass of Health potion like Palak Kale and Apple Juice. Check it list of many other Healthy Juices

While Kale may not directly not promote weight loss, but it’s a sensible addition to your meals to achieve your trimmed waistline target. 

3Cancer Preventing Vegetable : Belonging to the list of cruciferous vegetable, it possess cancer preventing properties. Its known to be rich sulfur compounds – glucosinolates which have the ability to fight cancer cells. Indoles  are another group of antioxidants known to prevent cancer cell growth. They not only inhibit the carcinogens but also inhibit tumor formation. 

Now that there is no doubt that Kale is healthy, try including it in the form of salads like Jowar Kale Palak Veg Antioxidant Healthy Office Salad and Citrus Kale Apple and Feta Salad.

Citrus Kale Apple and Feta Salad

Citrus Kale Apple and Feta Salad

4Kale Fights Inflammation : Kale has a perfect omega-3 to omega-6 fatty acid ratio, thus making it a super anti-inflammatory food. While processed foods have the least amount of healthy omega fatty acids, greens are considered as the ultimate source. These fatty acids can help ward off body’s inflammation and prevent the onset of various diseases like cancer, arthritis etc. 

A few other omega-3 rich foods are Walnuts, Brussel sprouts, broccoli, olive oil etc. 

5Kale Promote Heart Health : Multiple nutrients in Kale help in achieving heart protection benefits. Of course, the antioxidants like lutein and vitamin C does the avoid the plaque buildup in the arteries, but they also contain bile acid sequestrants which are known to reduce cholesterol levels and help in preserving heart health. 

The potassium (178.8 mg per cup) in Kale helps lowers blood pressure, which otherwise can be reason of heart attack and the magnesium (13.6 mg / cup) helps maintain nerve function and normal heartbeat. 

Kale and Avocado Healthy Salad is a great way to treat all the necessary nutrients beneficial for your heart. Avocado is also a good source of antioxidant lutein and omega-3 fatty acids which are considered to be healthy fats for the heart. 

Kale and Avocado Healthy Salad

Kale and Avocado Healthy Salad

6Kale  Packed with Vitamin C : Vitamin C is an a immune building vitamin. It helps increase our white blood cell (WBC) count to fight all types of infections. It also has a role to play in collagen synthesis, which is the basis to add elasticity and smoothness to our skin. It can not only help prevent early ageing and wrinkles but also prevent bleeding gums.  

A cup of chopped Kale is enough to fulfill your day’s requirement of this nutrient. It’s vitamin C content (48 mg) is almost at par with the vitamin C count of a fruit like orange

7Kale  Support Healthy Vision : The nutrient that aids in vision is vitamin A (1846.8 mcg / cup). It combines with protein and helps in vision. A deficiency of vitamin A can lead to night-blindness. Learn about other Vitamin A rich Foods.  

The antioxidant lutein and zeaxanthin found in Kale also help maintain the health of retina and lower the risk of macular degeneration and cataracts. When on days you don’t have enough time for breakfast, you can rely on Kale in the form a smoothie like Avocado Kale and Mango Pulp Smoothie for a complete antioxidant boost.

Avocado Kale and Mango Pulp Smoothie

Avocado Kale and Mango Pulp Smoothie

8Promotes Healthy Pregnancy : Kale is another leafy vegetable which benefits mums-to-be and their developing fetus. The calcium (54 mg) from Kale helps to build baby’s bones, while the iron (0.68 mg) aids in building mothers and bay’s iron stores. Iron deficiency can cause fatigue and paleness in pregnant women. 

Vitamin C and A also provide nourishment to the mother and baby by building immunity and providing vitality. Folate (11.6 mcg) is another key nutrient importanr during gestation. It helps in brain development of the fetus in the early stages of pregnancy

Baked Kale Chips and Quinoa Kale Khakhra would be good choices for pregnant women who often experience nausea and want to opt for multi-nutrient food, as dry snacks are the best options to overcome nausea. 

Baked Kale Chips

Baked Kale Chips

9Kale  Beneficial to Diabetes : Kale has a low carb count of 4 g from a cup. Adding Kale in the form of Kale and Apple Salad to a diabetic diet will not raise the blood sugar levels quickly. While Kale juice is also quite appealing to many, diabetics must avoid high doses of any kind of juices. 

Looking for some Diabetic BreakfastDiabetic Snacks or Diabetic Desserts? We have it all. Do try them. 

Let’s be aware of the nutrient profile of Kale to begin with...

Nutritive Information for Kale:

1 Cup of chopped kale is about 40 grams
RDA stands for Recommended Daily Allowance.

Energy - 20 calories
Protein – 1.3 g
Carbohydrate –4 g
Fat – 0.3 g
Fiber – 0.8 g

See full nutritional details of kale in kale glossary click here.

Key Takeaway for Kale…

Whether you are looking pale

Or Watching your weighing scale…

Consider greens and think of Kale,

Antioxidants it has on a large scale

And nutrients it has in sale.

Just Grab IT !!

benefits of kale

The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.” Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, and at least one whole grain. So, it becomes a complete meal that can be enjoyed for lunch or dinner . The Quinoa, Rocket Leaves and Chickpea Veg Salad is one such Buddha Bowl which consists of healthy fat, protein and carbs . Quinoa is a nutritious whole grain, while rocket leaves give you iron, and chickpeas has protein . Carrots are always good to have because they have a bunch of beneficial vitamins, especially vitamin A , which does wonders for your eyes and skin. Olive oil and pumpkin seeds not only boost the appeal of the salad, but also give you a good amount of omega-3 fatty acids . This salad is not just filling but also very attractive, in appearance, taste and mouth-feel. So, go for it today itself!
palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice | Indian kale palak juice for weight loss | with 18 amazing images. palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice | Indian kale palak juice for weight loss is a healthy concoction to begin your day with. Learn how to make healthy kale spinach apple juice. To make palak kale and apple juice, combine all the ingredients in a mixer along with 2 cups of chilled water and blend till smooth. Pour equal quantities of the juice into 4 individual glasses. Refrigerate for at least 1 hour and serve chilled. Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety. Here, we have made a mouth-watering apple green juice, which has a very balanced flavour and nice texture. The ingredients of healthy kale spinach apple juice are rich in iron, vitamin C and fibre, which makes it a nutritious snack for weight-watchers. It is quite filling, as all the fibre is retained and not strained. The natural sweetness of apples and honey is enough to flavour this juice, so avoid adding sugar to it. While people with obesity and heart problems can enjoy this kale spinach apple juice, it is recommended that diabetics should avoid the use of honey. You can enjoy this juice in the morning along with your breakfast or in between meals as a nourishing drink. Tips for palak kale and apple juice. 1. The vitamin C is a volatile nutrient, so have this drink immediately on blending. 2. If you are avoiding the use of honey, you might have to reduce the quantity of amla. Enjoy palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice | Indian kale palak juice for weight loss | with step by step photos.
jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | healthy jowar vegetable salad | with 35 amazing images. jowar kale palak salad is a healthy Indian lunch salad or a one dish meal salad. Learn to make healthy jowar vegetable salad. This super-duper jowar kale palak lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches ! An exciting medley of jowar, kale leaves, broccoli, mushroom and other veggies and greens, laced with a lemony and spicy dressing, this spinach, capsicum, alfalfa sprouts salad reboots your day with its awesome blend of textures and flavours. Jowar or white millet is a gluten-free grain packed with vitamins and minerals, especially B-vitamins, magnesium and calcium. Green leafy veggies like kale and spinach give you iron and vitamin C, while pumpkin seeds contributes omega-3 fatty acids to the nutritious blend in healthy jowar vegetable salad. Rich in vitamins, bell pepper helps in the formation of collagen and improves skin health. It increases your metabolic rate, that is, it helps you burn calories and thus aids in weight loss. You will find that the Jowar Kale Palak Veg Antioxidant Healthy Office Salad is quite filling too, so you won’t reach out for any junky snacks soon after your meal. Enjoy jowar kale palak salad recipe | spinach, capsicum, alfalfa sprouts salad | healthy jowar vegetable salad | with step by step photos.
 by Tarla Dalal
The Citrus Kale Apple and Feta Salad is an exotic salad with a really feisty flavour. It combines colourful, crunchy and juicy ingredients, which contrast and compete to help each other shine! From vibrant kale and soothing apple to zesty orange, tangy black grapes and rustic walnuts, this salad has a mind-blowing assortment of ingredients. The citrusy and pungent dressing of vinegar, oranges and cumin powder does justice to the other ingredients, making this salad a winner in all aspects. Make sure you serve this refreshing salad immediately after tossing as the fruits will start releasing water soon and you will lose the fresh texture. Try other kale recipes like the Kale and Apple Salad and Palak, Kale and Apple Juice .
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 by Tarla Dalal
kale avocado salad recipe | kale tomatoes avocado salad | healthy Indian Vitamin A rich kale salad | with 15 amazing images. kale salad with tomatoes and avocado is a folic acid rich recipe. Learn to make Indian Vitamin A rich kale salad healthy. This yummy Kale and Avocado Healthy Salad brings together a unique combo of veggies and greens, with a zesty lemony dressing that perks up the taste and refreshes your palate! Onions add a touch of spiciness and crunch to the salad, while a garnish of pumpkin seeds takes this kale salad with tomatoes and avocado to a whole new level of excellence. What's more, the Kale and Avocado Healthy Salad is also loaded with nutrients. kale salad with tomatoes and avocado is full of antioxidant vitamin C, which helps you fight the harmful effect of free radicals. Kale is rich in iron and fibre, while avocado provides you with healthy fat. Overall, a wonderful combination of ingredients that is both healthful and tasty. You can also try other healthy salads like the Rocket Leaves, Broccoli and Veg Work Healthy Salad or Chawli, Rajma and Chick Pea Healthy Salad. Enjoy kale avocado salad recipe | kale tomatoes avocado salad | healthy Indian Vitamin A rich kale salad | with detailed step by step photos below.
No reviews
 by Tarla Dalal
This low calorie nutritious snack doesn't require anything more than kale, olive oil, sea salt, a baking sheet and about 12 minutes. Packed with vitamin C, iron, fibre, calcium, Kale is one of the healthiest vegetables. Before baking them, make sure you tear the stems, wash the leaves and dry them completely. Even little water can “steam” the chips and lead to soggy kale chips! Perk them up by adding garlic powder, smoked paprika, cayenne pepper to them before baking. Ditch your deep-fried chips and binge on these crispy, healthy kale chips which are baked to perfection. Try similar recipes like Baked Tortilla Chips or Cheesy Baked Zucchini Fries
quinoa kale khakhra recipe | healthy quinoa and oats khakhra | Indian style masala quinoa khakhra | healthy Indian snack | with 22 amazing images. quinoa kale khakhra recipe | healthy quinoa and oats khakhra | Indian style masala quinoa khakhra | healthy Indian snack is a crispy munchie for health conscious. Learn how to make healthy quinoa and oats khakhra. To make quinoa kale khakhra, combine all the ingredients in a deep bowl and knead into a semi-soft dough using enough water. Divide the dough into 10 equal portions. Roll out a portion of dough into a 150 mm (6”) diameter circle using a little whole wheat flour for rolling. Heat a concave non-stick tava (griddle) and half cook the roti. Remove on a plate and brush it lightly using ¼ tsp of olive oil. Repeat steps 3 to 5 to half cook and brush the remaining rotis. Heat a concave non-stick tava (griddle) and cook each brushed roti on a slow flame until crisp using little pressure with help of a muslin cloth or with a khakhra press. Repeat step 7 to make 9 more khakhras. Allow them to cool completely and store in an air-tight container. Khakhras are a crispy snack which are enjoyed by one and all. These Indian style masala quinoa khakhra are made by a combination of three power packed foods – quinoa, kale and oats. Kale is high in fibre and vitamins. It is a rich source of fibre and a great detox food. Quinoa increases your energy and is high in protein. The addition of sesame seeds elevates the aroma, while also adding to its crunchiness and small quantities of iron. The half-cooking of these healthy quinoa and oats khakhra and then re-cooking decreases the overall cooking time and gives a crisp texture. This healthy Indian snack is bound of all nutrients and an amazing alternative to kill your hunger pangs especially during office hours. Make these khakhras in batches and store them in an air-tight container. Try similar khakhra recipes Mini Oats Khakhra or Whole Wheat and Methi Khakhra. Tips for quinoa kale khakhra. 1. Do not keep the dough for too long. It might release water and make rolling difficult. 2. Remember to cook the khakhras on a slow flame so they turn crisp. 3. Cool completely before storing. Enjoy quinoa kale khakhra recipe | healthy quinoa and oats khakhra | Indian style masala quinoa khakhra | healthy Indian snack | with step by step photos.
 by Tarla Dalal
Kale is a tasty variety of cabbage, which is commonly used in salads and sandwiches across the globe. Nowadays, it is available in specialty stores and supermarkets in India too. This delicious Kale and Apple Salad combines the unique flavour and texture of kale leaves with crunchy strips of apple, shredded cabbage and melon seeds. A tangy dressing of honey and lemon adds to the spectrum of flavours that this salad offers your taste buds! Serve it immediately upon tossing to enjoy the bubbly, fresh flavours. Check out for many more Fruit Based Salads on
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