what is kale

What is Kale and 6 Secrets Health Benefits of Kale with Recipes

Kale is wintergreen considered as a fabulous healthy nutritious green around the world. We all know Broccoli, Lettuce, and other greens have many vitamins and necessary elements, kale greens is one of them. But some people ask often “what is kale?” We have come with all the answer regarding kale.

In the past, Americans farmers used to grow it as a decorator for food and ate a little bit and made kale recipe. Over from the last decade, It is getting popularity for its outstanding benefits. But now people know how to prepare kale? That's why in America and maximum countries of Europe are using kale as a diet because they know about kale health advantages.

Not only these countries but also in Asia and other countries having kale for living healthy. Generally, it is grown in New Jersey, California, Texas, Georgia and around it.


There are several kinds of kale. You can choose from them depending on purposes and like. It's color are deep green, purple, red kale even pink and white also. Normal and frozen kale all are available in the shop. Someone call purple as black kale when it looks deeper. It looks not like a cabbage that means it has no round head. This has stalks similar lettuce. Most of the kale grows curly, color in purple, Lacinato or Dinosaur.

The dark green kale something bitter, and peppery to eat raw kale. Choose the baby kale if you wish less bitterness, besides it has slighter flavor. Maximum curly kale dark, thickly leaves and sturdy. If I ask you can you eat kale raw? probably you will answer you can something or no. But raw kale has better nutrition.

Purple kale is individual for its different flavor and features. This superior kale leaves the shade of red, maroon. Purple kale stems view darker in color. Raw eating kale brings little taste of cabbage. If cook kale it becomes candied and softer. The Dinosaur or Lacinato kale familiar also as Tuscan Kale, Italian cuisine makes lacinato kale recipe for centuries, for example, their traditional kale food habit.

In the Italian language, they called it cavolo Nero (meaning is “Black cabbage”). Large kale leaf which is few bitter than curly kale.

What is the health benefits of kale?

This haven’t one or two words for telling on the benefits of it. Because these greens carry verities health advantages for having vitamin K, C, E, B, antioxidant, Calcium, Iron, Potassium, Magnesium, Beta-Carotene and many more. It’s a source of rich fiber too. All vitamins are most essential for healthy fitness. One cup of raw chopped fresh kale considering about 16 grams all below contains:

  • 0.68 g protein
  • 8 g calories
  • 0.6 g fiber
  • 1.4 g carbohydrate
  • 0.24 mg calcium
  • 0.24 mg iron
  • 79 mg of potassium
  • 8 mg magnesium
  • 15 mg phosphorus
  • 19.2 mg vitamin C
  • 6 mg sodium
  • 23 mcg folate DFE
  • 112.8 vitamin K micrograms (mcg) 
  • 80mcg vitamin A, RAE

When 1 cup kales are prepared, the percentage of vitamin 'C' increase over in 1000 than a cup of cooked spinach. For begetting low oxalate, The calcium and iron simply absorbed for human digestion system.

 1. Fiber and antioxidants better for Diabetes


The kale’s fiber can protect you against diabetes remarkably. A long time researched said that patients with type-1 diabetes may control glucose levels in the blood with fiber which has in kales. Those who type-2 diabetes patient can see their improvement of blood sugar, lipids and insulin levels.

In one cup of fresh chopped kale provides about 0.6-gram fiber. One cup cooked kale gives 2.6gram fiber at once. Antioxidant is an important element for diabetes people also known as alpha-lipoic-acid. Researchers suggest it supports lower glucose levels, enhance insulin levels.

It decreases marginal neuropathy and self-explanatory in the patient's body. This is able to supply alpha-lipoic-acid for eating daily.

2. Reduce the risk of heart disease

The heart is the main parts of the internal body. We should keep it healthy. The fiber, vitamin Potassium, and B6 noticed in kale which ensures your heart health. These factors are suggested diminishing the risk of cardiovascular disease (CVD). The other research agency reported, who consumed 4,069 mg potassium in each day their death range was 49 percent lower risk from ischemic heart disease.

Who consumed around 1,793 mg per day, they were a risk from them. Enough getting of potassium reduces the risk of stroke, against protecting the muscle mass, remove the kidney stones, supplies mineral bone density. It is powerful for poorer blood pressure.

According to the National Health and Nutrition Examination Survey (NHANES) suggest taking a minimum of 4700 mg potassium per day. But less than 2 percent of adults meet this recommendation in the United State (U.S.).

3. Cancer Cell Preventative


Kale vegetable has chlorophyll that prevents absorbing heterocyclic amines in the body. It creates when gills animal meat in high temperatures. This indicates cancer causes. The human body cannot engage much chlorophyll, kale forces to avoid this element to be received into the body. The risk of cancer may limit by eating kale frequently. Personally, I can suggest who like to eat grills then add some baby kale or cooking kale with it, this will help to balance between good and bad.

4. Supportive For Bone Health


Vitamin K included for bone fractures. The expert of orthopedic said we would be fall in bone fractures for lack of Vitamin 'K'. Our body produces most of the vitamin 'K' logically. Acceptable intake of vitamin 'K' need for good health. It helps absorption calcium correctly except excreted by the urine. Don't forget that kale is the high-grade source of vitamin 'K'.

 5. Easy for digestion

The vegetable and spinach have the presence of fiber and water that removes constipation and progress good digestion line. For having vitamins B and C, it indorses iron captivation in the body, which is vital to release energy from eaten food

6. Develop skin and hair conditions


The beta-carotene of kale converted into vitamin 'A' by the body as needed. A cup of boiled kale delivers 885 mcg retinol. Any kind recipes with kale have the same amount of retinol. A cup of cooked kale gives 53.3 vitamins C. it is badly needed for lovely skin good for build and maintain collagen. Vitamin 'C' helps to protect from any skin disease likewise.

All the vitamins stay in our body more than vitamin C. it remains a maximum of 8 hours in the body. If prepare kale dishes every day and put in food, it will fill your demand. This nutrient enables all bodies’ tissue for growing up, promote skin moreover hair. It also needs for creating sebum, the oil contributes to keeping skin and hair moisturized, well for the immune system, eyesight at every time. 

At last, we can say kale is more beneficial greens for health as well easy to use in any spicy recipes. If you know how to cook kale, so you should make baby kale Salad, raw kale salad in every dinner and lunch. Kale salads are widely used in eating time. Have it with making Sandwich, chips, fried chicken, juice or any kale recipes.
Thanks and take care!

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