Kale is a popular vegetable and a member of the cabbage family.It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.Eating more kale is a great way to dramatically increase the total nutrient content of your diet. .

Kale: Health benefits, nutrition, diet, and risks

This article looks at the nutritional content and health benefits of kale, how to include it in the diet, and reasons why some people should not eat too much of it.Possible benefits include helping manage blood pressure , boosting digestive health, and protecting against cancer and type 2 diabetes .Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.Antioxidants: Authors of a 2012 article note that high blood sugar levels can trigger the production of free radicals.They note that antioxidants, such as vitamin C and alpha-linolenic acid (ALA), can help reduce complications that may occur with diabetes.In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact.Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers.Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones.Kale contains lutein and zeaxanthin, an antioxidant combination that may help reduce the risk of age-related macular degeneration. .

20 Foods That Are High in Vitamin C

It’s well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.It’s also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels ( 1 , 2 ).The human body cannot produce or store vitamin C. Therefore, it’s essential to consume it regularly in sufficient amounts.Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy ( 1 , 2 ).Summary Just one-half cup of acerola cherries delivers 913% of the recommended DV for vitamin C. The fruit may even have cancer-fighting properties, although human-based research is lacking.Studies have found that vitamin C reduces sun damage to the skin, lessening wrinkling, dryness and discoloration and improving its overall appearance.There is also evidence that approximately one tablespoon (10 grams) of red chili powder may help increase fat burning ( 14 ).A six-week study involving 45 young, healthy people found that eating 400 grams of peeled guava per day, or around 7 pieces of this fruit, significantly lowered their blood pressure and total cholesterol levels ( 16 ).Consuming enough vitamin C is important for your eye health and may help protect against cataract progression.One-half cup of blackcurrants packs 112% of the DV for vitamin C and may help reduce chronic inflammation.Even just sprinkling 1–2 tablespoons (3–6 grams) of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet, which can strengthen your immunity and help fight infections.While thyme is a popular remedy for sore throats and respiratory conditions, it’s also high in vitamin C, which helps improve immune health, make antibodies, destroy viruses and bacteria and clear infected cells ( 24 , 25 ).One two-month study gave people on a vegetarian diet 500 mg of vitamin C twice a day with their meals.Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.As with many dark, leafy greens, mustard spinach is also high in vitamin A, potassium, calcium, manganese, fiber and folate.While cooking this vegetable reduces its vitamin C content, one study found that boiling, frying or steaming leafy greens helps release more of their antioxidants.Studies have shown that the vitamin-C-rich kiwifruit may help reduce oxidative stress, lower cholesterol and improve immunity ( 1 , 27 ).Another study in 14 men with vitamin C deficiency found that eating two kiwis daily for four weeks increased white blood cell activity by 20%.Numerous observational studies have shown a possible association between eating plenty of vitamin-C-rich cruciferous vegetables and lowered oxidative stress, improved immunity and a decreased risk of cancer and heart disease ( 39 , 40 ).One randomized study gave 27 young men who were heavy smokers a 250-gram serving of steamed broccoli containing 146 mg of vitamin C every day.One-half cup of steamed broccoli provides 57% of the DV for vitamin C and may lower your risk of inflammatory diseases.One-half cup of steamed Brussels sprouts provides 54% of the DV for vitamin C, which may improve your bone strength and function.Applying lemon juice to the exposed surfaces acts as a barrier, preventing the browning process ( 45 ).Vitamin C has potent antioxidant benefits and can keep your cut fruits and vegetables from turning brown.Nonetheless, this fruit provides plenty of vitamin C, which is known for its role in collagen synthesis and blood vessel health ( 47 ).An observational study in 196,000 people found that those with the highest vitamin C intakes had a 42% reduced risk of stroke.Strawberries contain a diverse and potent mix of vitamin C, manganese, flavonoids, folate and other beneficial antioxidants.Studies have shown that due to their high antioxidant content, strawberries may help prevent cancer, vascular disease, dementia and diabetes ( 53 ).One study in 27 people with metabolic syndrome found that eating freeze-dried strawberries daily — the equivalent of 3 cups fresh — reduced heart disease risk factors ( 54 ).One cup of strawberry halves delivers 89 mg of vitamin C. This nutritious fruit may help your heart and brain health.Widely eaten, oranges make up a significant portion of dietary vitamin C intake. .

Foods that Have More Vitamin C Than Oranges

Though studies show that consuming vitamin C can't actually prevent colds, loading up on this nutrient may help slightly shorten the length of time you're sick and reduce the severity of your symptoms. .

The many types, health benefits of kale

It’s popular in northern Europe and now throughout the U.S. During the Middle Ages, kale was planted and used to feed humans and livestock.History books state that Thomas Jefferson experimented with several varieties of kale at his Monticello estate in the early 1800s.Russian kale is harder to find and it has flat fringed leaves that range in color from green to red to purple.Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains.Kale is a member of the cruciferous vegetable family along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy.These vegetables offer health benefits, including potentially reducing the risk of various types of cancer.The only people who may need to avoid or limit kale intake are those that form oxalate containing kidney stones or take the blood thinner Coumadin/warfarin.Kale holds its texture well in cooking, and it can be steamed, stir fried, roasted, or eaten raw.Always remove the middle rib as it tends to be overly tough and fibrous and imparts a more bitter taste when eaten.Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad.Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes. .

12 Foods With More Vitamin C Than Oranges

Though studies show that consuming vitamin C can't actually prevent colds, loading up on the nutrient may help slightly shorten the length of time you're sick and reduce the severity of your symptoms.But despite their reputation for being loaded with vitamin C, the 69.7 mg that a medium orange provides is actually less than many other common fruits and veggies.quicklist: 3category: Foods With More Vitamin C Than Orangestitle: Green bell pepperurl: text: A cup of chopped green bell pepper contains less vitamin C than its sweeter sister, but at 120 mg, it's still 200 percent of your recommended daily allowance.quicklist: 6category: Foods With More Vitamin C Than Orangestitle: Papayaurl: text: Research shows that eating papaya can help clear your sinuses, brighten your skin, and strengthen your bones.quicklist: 8category: Foods With More Vitamin C Than Orangestitle: Cauliflowerurl: text: Whether you roast it, steam it, or mash it, eating a small head of cauliflower gives you a 127.7 mg dose of vitamin C, plus 5 grams of fiber and 5 grams of protein.quicklist: 9category: Foods With More Vitamin C Than Orangestitle: Brussels sproutsurl: text: These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C. If you're usually turned off by their bitter taste, bring out their natural sweetness by roasting them. .

Kale: Nutrition, Types, Cooking, and More

The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves.Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack. .

Top 5 health benefits of kale

Kale is a cruciferous vegetable, like cabbage, broccoli and cauliflower, and has large, edible leaves with a tough central stem.When you buy kale, you’ll normally find it sold whole or pre-chopped, and it can be eaten raw or lightly cooked.Kale contains a number of nutrients that support heart health, including potassium, which maintains a healthy blood pressure.Another benefit of kale is that it contains substances that bind to cholesterol to help manage levels.Studies suggest that even if you juice or steam kale, you will still benefit from these advantages.Kale is rich in two phytonutrients, lutein and zeaxanthin, that support the health of our eyes and vision.Consuming sufficient quantities of these nutrients lowers the risk of age-related macular degeneration and cataracts.As kale is a rich source of vitamin K, those on anti-coagulant medication (commonly referred to as blood thinners) need to consider the amount they eat.Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector.She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC).All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .

Kale: Health Benefits & Nutrition Facts

Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens.It’s one of the simplest crops for local farmers to grow, thriving in small plots of land and personal gardens, according to the National Kale Day website.Kale is also a good source of potassium, with about 8 percent of the recommended daily intake per cup but significantly fewer calories than most high-potassium foods, such as bananas.According to the Linus Pauling Institute of Oregon State University, vitamin K is an essential factor in blood clotting and lack of it can cause hemorrhages.There are also suggestions that vitamin K might reduce the risk of heart disease because without it, mechanisms that stop the formation of blood vessel calcification might become inactive.Studies are still inconclusive, however, and one review of them, published in the journal Advances in Nutrition, suggested that future research focuses specifically on vitamin-K deficient patients.With one cup of cooked kale containing 10 percent of daily fiber needs, this leafy green can be helpful for those managing diabetes.“Magnesium is one of the minerals that most people are deficient in, but is extremely important for helping the body manage stress and maintain optimal digestion.”.These have been a popular topic of study in the nutritional scientific community, according to an article published in journal of Cancer Prevention Research.According to World’s Healthiest Foods, research suggests that kale is likely most helpful in protecting against bladder, breast, colon, ovary and prostate cancers.“Iron helps in the formation of hemoglobin, which is the main carrier of oxygen to cells of the body and is also important for muscle and brain health,” explained Paymaster.Sulphorophane, like kale’s other antioxidants, has anti-inflammatory properties that, according to an article in Neuroscience Letters, may help cognitive function, especially after brain injury.While kale may help cholesterol levels whether it’s raw or cooked, new research shows that steaming it can give you the greatest benefit.A study published in Nutrition Research found that the fiber in steamed kale binds better to bile in the digestive tract, which results in more cholesterol being removed.“Calcium aids in bone loss prevention, as well as maintaining a healthy metabolism and alkaline environment in your body,” explained Paymaster.Additionally, people taking blood thinners should watch out because kale’s high vitamin K content promotes clotting.In January of 2014, The New York Times published an opinion piece discussing possible connections between kale and other cruciferous vegetables and thyroid problems.Recent studies, however, have shown that kale and its cruciferous cousins do not interfere with thyroid functioning in healthy people, according to World’s Healthiest Foods.You can blend it into smoothies, soups or sauces, sauté it with other vegetables in a stir-fry, massage it with a bit of olive oil and sea salt for the base of a green salad, bake it into frittatas, lasagnas or burgers and, of course, make kale chips!". .

Four foods that have more vitamin C than oranges

In the 1920s, a biochemist rallied fear around a vague condition called Acidosis, where an alleged excess of acid in the bloodstream due to a vitamin-deficient diet caused fatigue.The “Vitamania” movement ensued, and brands jumped on the opportunity to market their products as the vitamin-rich Acidosis cure.Depending on the leaf, the taste of kale can vary from bitter, to peppery, to plain, but all variations have about 80.4 vitamin C per serving.All it entails is dumping your kale into a bowl and yes, massaging it with your hands to break down the enzymes so it’s not as bitter.Surprisingly, kiwi skin is completely edible and nutrient dense with vitamin C (90 mg) and fiber!Not only will these foods boost your immune system; they also help to lower hypertension, combat strokes, prevent cataracts and can even assist in treating scurvy. .

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