Here are 5 Benefits of Kale Leaves that are Important to Know

Here are 5 Benefits of Kale Leaves that are Important to Know

The benefits of kale leaves for health have been known for thousands of years in Europe. Thanks to its content, the leaves that have many properties have even been used for generations as traditional medicine there.


Kale is a vegetable that belongs to the cabbage family, along with broccoli, cauliflower, and mustard greens. Foods that are dubbed superfoods and the most nutritious plant foods have a myriad of benefits that need not be doubted.

There are many types of kale, but the most common in food is kale with curly leaves, dark green in color, and tough, fibrous stems.

Kale Leaf Nutrient Content

The benefits of kale leaves for health cannot be separated from its abundant nutritional content. In 70 grams of raw kale leaves there are about 33 calories and a variety of other important nutrients, including:
  • 6 grams of carbohydrates
  • 3.5 grams of fiber
  • 3 grams of protein
  • Almost 700% of the daily requirement of vitamin K
  • More than 200% of the daily requirement of vitamin A
  • More than 100% of the daily requirement of vitamin C
  • Minerals, including calcium, potassium, magnesium, iron, and phosphorus
Not only that, kale leaves also contain omega-3 fatty acids, manganese, thiamin (vitamin B1), riboflavin (vitamin B2), and niacin (vitamin B3), as well as various antioxidant compounds, such as beta carotene, flavonoids, and polyphenols. One of the unique types of flavonoids that are found in large amounts are quercetin and kaempferol compounds.

Various Benefits of Kale Leaves

Given the many nutrients and antioxidants in it, it's no wonder that kale leaves are called one of the nutrient-dense foods that have a myriad of health benefits.

The following are the various benefits of kale leaves that you can get:

1. Fight cancer

Kale leaves have good anticancer potential. The benefits of kale are obtained from a collection of bioactive compounds in it which are proven to increase the body's detoxification process and protect cells from DNA damage, so that it can inhibit the growth and development of cancer cells.

What's more, the abundant vitamin C content in kale leaves can also reduce inflammation, strengthen the immune system, and prevent the dangers of oxidation in the body. These properties can also contribute to protecting your body from cancer.

2. Healthy heart

Kale leaves can be the right food choice for those of you who suffer from or want to prevent heart disease. The reason is, kale leaves contain various substances that are efficacious in lowering blood cholesterol levels, as well as being able to help prevent damage to artery walls.

This benefit of kale has been proven by research which found that consuming kale juice every day for 12 weeks can increase good cholesterol (HDL) levels by almost 30% and reduce bad cholesterol (LDL) by 10%.

In fact, a study shows that steamed kale has the same potency as cholestyramine, a high cholesterol-lowering drug.

3. Maintain eye health

Impaired vision is one of the signs of aging that cannot be denied. Fortunately, there are some simple things you can do to improve eye health. One of them is to regularly consume kale leaves.

The benefits of kale leaves are due to the strong antioxidant content of zeaxanthin and lutein which can protect the retina and lens of your eye from common eye diseases, such as macular degeneration and cataracts.

4. Supports the work of the blood clotting system

Kale leaves are a good source of vitamin K for health. This vitamin has an important role in the blood clotting process. If this process is interrupted, the body can experience excessive bleeding.

5. Prevent diabetes

The content of manganese and magnesium in kale leaves is known to reduce the risk of insulin resistance. This makes blood sugar easier to control, so your risk of developing type 2 diabetes and heart disease will be lower.

Now you already know what are the benefits of kale for health. You can start consuming it in a variety of simple ways, such as adding kale to salads, smoothies, oatmeal, or soups.

In addition to consuming kale, don't forget to continue to complete your nutritional needs by eating a variety of vegetables, fruits, and sources of protein and healthy fats that are no less important. If necessary, consult with your doctor about a good diet and diet for your health condition.