Did you know kale is delicious and very healthy?

Kale is a nutritional powerhouse. This leafy green is packed with vitamins A, C, and K, along with fiber and antioxidants that support everything from your bones to your gut.

Kale is now widely sold in supermarkets - Illustration photo

In which kale has many remarkable effects:

Support eye health

Kale is a natural source of lutein. This plant compound may help protect your eyes from macular degeneration, a condition that causes loss of fine detail in the central part of your vision.

Eating kale may increase lutein levels in the blood and eyes. A 2021 study found that higher blood levels of lutein may contribute to a 37% lower risk of macular degeneration.

Improve heart health

Several studies have shown that drinking kale juice or supplementing with kale juice can improve blood cholesterol levels and reduce the risk of coronary artery disease.

Additional evidence also suggests that consuming sulforaphane — a compound naturally found in kale — may help reduce the risk of heart disease.

May help prevent the risk of certain cancers

While eating kale can't help you avoid cancer completely, adding it to your diet may help reduce your risk of certain types of cancer.

Some studies have shown that sulforaphane may help prevent the risk of breast cancer, lung cancer, liver cancer, and some other malignancies. However, more research is needed to confirm this.

May help strengthen bones

One serving of cooked kale (usually considered one cup, or 67 grams) provides 493 mcg of vitamin K, which is more than the recommended daily amount.

Vitamin K plays an important role in bone health. Some studies have shown that vitamin K deficiency may lead to a higher risk of bone fractures.

Supports gut health

Your gut is home to a variety of beneficial and harmful microorganisms that affect your health in a variety of ways. The high fiber and beneficial plant compounds in kale can positively impact the balance and number of beneficial bacteria in your gut.

Nutritional value of kale

One serving of kale provides the following nutritional values:

Calories: 42

Carbohydrates: 6g

Fiber: 5g

Vitamin K: 493mcg

Vitamin C: 21mg

Manganese: 0.64 mg

Vitamin A: 172mcg

Calcium: 177mg

Riboflavin (vitamin B2): 0.17mg

Kale is also a source of folate and other micronutrients that support overall health.

NGUYET DUC

Source: https://tuoitre.vn/ban-co-biet-cai-xoan-ngon-va-rat-tot-cho-suc-khoe-20250727082544347.htm