Kale is one of the most nutrient-dense, superfoods available. It is loaded with vitamins, minerals, antioxidants, and phytonutrients that are essential for optimum health. kale is a powerful anti-inflammatory agent and can help to protect against a number of chronic diseases.
Kale is also an excellent source of dietary fiber, which is important for gut health and digestion. kale can be enjoyed in many different ways – as a raw salad, in a smoothie, or cooked as a side dish. kale is also available in powdered form, which is a convenient way to add nutrients to your diet.
In this article, we will explore the many health benefits of kale and why you should consider adding it to your diet.
What is Kale Powder?
Kale is one of the most nutrient-dense foods on the planet, with a wide range of benefits and extraordinarily little calories per serving. It is unknown when mankind started eating kale, but there’s evidence to show it has been a food staple of different regions around the world for thousands of years – spanning back to ancient Greece cultivating the vegetable in the fourth century B.C.
Like collard greens, cauliflower, broccoli, beansprouts, and cabbage, Kale is a cruciferous vegetable of the Brassicaceae, or mustard family. Taken from the Roman “brassica”, a word used for such kale-like plants and other vegetables like turnips. This family of flowering plants is only mid-sized but plays crucial parts in our ecosystem and economy.
As it is high in nutrition and low in calories, it is known as one of the world’s leading superfoods. Kale has various benefits that span the entire body in many diverse ways. Abundant in vitamins, antioxidants, electrolytes, and minerals, it also brings fiber and protein to the table.
Kale is also known to be a food with great anti-inflammatory properties thanks to its high volumes of Vitamin K, and a single serving also contains about 10% of the daily required omega-3 fatty acids – also noted for being anti-inflammatory.
Does Kale Powder have Nutritional Value?
The antioxidants and anti-inflammatory benefits found in kale are known to many, but these are just the beginning of the very long list of nutrients found in this member of the cruciferous vegetable family of vegetables, which also includes Brussels sprouts and cabbage. Kaempferol, quercetin, carotenoids, phytochemicals, and even bile acid sequestrants are all part of what makes kale one of the most nutrient-dense foods on the planet.
All vegetables lose some amount of their nutritional value during any kind of processing or shipping. It takes a tremendous amount of expertise to maintain the nutrition and flavor of fresh vegetables in ready-to-eat ingredients. Dried kale powder is almost as nutritious as fresh kale, it is certainly easier to come by, easier to eat, and can be added to a seemingly unlimited number of dishes.
Dried kale still has high levels of many vitamins and minerals including:
- vitamin A
- vitamin K
- vitamin C
- vitamin B6
10 Health Benefits of Kale powder
Supports Heart Health
Kale contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time.
In addition, Kale is rich in vitamin C — one cup of cooked kale has more than 50 percent of the daily requirement. That’ll help lower levels of “bad” LDL cholesterol, which in turn will reduce the risk of heart disease. An analysis of 13 randomized controlled trials found that taking 500 mg of vitamin C a day for at least a month can result in lower LDL cholesterol levels.
Supports Brain Health
Kale is high in a whole bunch of flavonoids. Flavonoids are plant substances that are believed to lower the risk of stroke.
This cruciferous vegetable also contains 6-7% of your recommended daily amount of iron. Iron helps in the formation of hemoglobin, which carries oxygen to cells everywhere in the body, including brain cells.
While kale contains very little fat, what little there is, is in the form of omega-3 fatty acids (alpha-linolenic acid), which are good for memory, cognitive function, and overall brain health.
Cruciferous vegetables like kale also contain sulforaphane, which has anti-inflammatory and antioxidant health benefits, especially after brain injury.
Support immunity and healthy
Kale contains four times the vitamin C content and twice the selenium content of spinach, as well as nutrients like vitamin E and beta-carotene. These are all important for supporting a healthy immune system.
Kale contains substances that bind with bile acids so they don’t get reabsorbed in the bloodstream and turned into cholesterol. Studies have shown that kale can increase HDL (“good”) cholesterol, lower LDL (“bad”) cholesterol, and that steamed kale is nearly as powerful as cholesterol-lowering drugs that perform a similar bile-acid-binding function, says Dr. Stephenson.
Keeps Your Bones Strong
Kale is one of the few vegetables with a decent amount of calcium, but it’s especially high in magnesium. Imagine, one cup contains 40 percent of the RDA which is very important for bone health and to protect against osteoporosis!
Magnesium has a crucial job working with vitamin D to help your bones absorb calcium. In addition, research has shown that vitamin K in kale also contributes to bone health by improving bone density.
Support eye health
Kale and other leafy green vegetables contain substances called lutein and zeaxanthin. Studies suggest that a high dietary intake of lutein and zeaxanthin can significantly lower the risk of age-related macular degeneration (AMRD).
AMRD is one of the common eye disorders that can lead to severe and permanent vision loss.
Also, kale’s high vitamin C, vitamin E, zinc, and beta-carotene content are believed to support eye health. Adding kale to your diet is a great way to get lots of important nutrients for eye health into your body.
Supports Liver Health
Kale is high in iron (around 1 mg in one cup of cooked kale), which is needed to make hemoglobin. Hemoglobin carries oxygen to every cell in the body.
Aside from this, iron is also essential for liver health. Women, in particular, need iron due to the blood loss that occurs with their monthly periods.
Cooking kale in a cast iron pan may increase the iron quantity in your meal even more. Plus, drinking citrus juice with kale increases the body’s ability to absorb iron, given the citrus juice is rich in vitamin C.
Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract. It is very low in calories but still provides significant bulk that should help you feel full. Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies. Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.
The high fiber content increases stool bulk and keeps the “stuff” in the digestive tract moving. In other words, if you add kale to your diet, it can help to keep your bowel movements soft and regular with a reduced risk of constipation.
Antioxidant Antifree Radical
Antioxidants are substances that help counteract oxidative damage by free radicals in the body. The good news is kale has a large quantity of beta-carotene and vitamin C, as well as various flavonoids and polyphenols. These antioxidants have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-chronic illnesses.
Kale has strong anti-inflammatory properties because of its vitamin E content, which reduces inflammation in the body.
Inflammation is at the heart of many chronic conditions like arthritis and inflammatory bowel disease (IBD). Various cancers also develop at sites of inflammation. By eating an anti-inflammatory food like kale, you may reduce your cancer risk.
Why Go for Freeze-Dried Kale Powder?
Conventional dehydration methods often involve exposing vegetables and fruits to air and elevated temperatures for relatively long periods, which can impair their nutritional value. Freeze drying, or lyophilization, by contrast, involves freezing the food and then removing its water content in a vacuum chamber.
Although the machinery needed for freeze-drying can be pretty expensive, many producers of so-called superfood powders have made the investment because, in comparison with air-dried products, freeze-dried products are generally considered superior in terms of flavor, color, and nutrient content.
Plus, freeze-dried vegetables and fruits typically require no preservatives or other additives, so those who are looking to buy pure kale powder that is free of additives, including artificial colorings and preservatives, should definitely first check out the freeze-dried kale powders sold online and health food stores.
TO Sum Up
If you’re looking for a nutritious way to improve your health, kale is a great option. And, at Foucusherb, we can provide you with organic and non-organic kale powder paired with various healthy recipes, please contact us if you need it!