We went asked a few experts about the specifics of what happens to your body when you eat kale, and how this powerful superfood really can make a huge difference in your health."Kale is super nutritious, that's why it finds its way on main meals and salads," Edie Reads, RD and chief editor of healthadvise.org.Here's why many nutritionists would also back up the phrase "kale is king," and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.A cup of kale offers just under 200 milligrams of calcium, and ample Vitamin K, both of which are important parts of the puzzle in preventing osteoporosis.".If you're taking a medication known to interfere with vitamin k and normal clotting, make sure to speak to your doctor before increasing your intake of kale and other leafy greens."."These work to actively reduce inflammation and oxidative stress that can damage the body's cells and tissues leading to chronic conditions."."Dark leafy greens like kale are nutritional powerhouses," says Meghan Sedivy, RD, LDN from Fresh Thyme Market."Greens like kale are packed with vitamin K helping the body to clot blood, iron which helps bring oxygen to vital organs throughout the body and produce red blood cells, magnesium to promote proper muscle and nerve function, and vitamin A for vision health.Kale is an earthy, versatile leafy green best used in soups, sauces, or sauteed into a side dish like farro or quinoa."."Adding kale to your day is a great way to support the health of your skin, cartilage, blood vessels, and healing of wounds!". .
The 13 Most Anti-Inflammatory Foods You Can Eat
These compounds have anti-inflammatory effects that may reduce your risk of disease ( 2 , 3 , 4 , 5 , 6 ).In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease ( 6 ).These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease.Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects ( 10 ).Studies have found that people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP) ( 11 , 12 ).Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer ( 14 , 15 ).This may be related to the anti-inflammatory effects of the antioxidants they contain.Summary Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.Summary Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells ( 26 , 27 ).Summary Green tea’s high EGCG content reduces inflammation and safeguards your cells from damage that can lead to disease.However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly.In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB ( 43 ).They may also reduce your risk of several diseases.Summary Turmeric contains a powerful anti-inflammatory compound called curcumin.Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions ( 53 , 54 , 55 , 56 , 57 , 58 , 59 ).In one study on the Mediterranean diet, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 ml) of olive oil daily ( 57 ).Summary Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer, and other serious health conditions.It’s also packed with antioxidants that reduce inflammation.They may also reduce your risk of several diseases.Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb ( 70 ).Summary Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.Summary Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.For example, processed foods like fast food, frozen meals, and processed meats have been associated with higher levels of inflammatory markers like CRP ( 76, 77, 78 ).Meanwhile, fried foods and partially hydrogenated oils contain trans fats, a type of unsaturated fatty acid that has also been linked to increased levels of inflammation ( 79 , 80).bacon, beef jerky, canned meat, salami, hot dogs, smoked meat Trans fats: shortening, partially hydrogenated vegetable oil, margarine Summary Certain ingredients like sugar-sweetened beverages, processed foods, fried foods, and partially hydrogenated fats can increase levels of inflammation in the body. .
Kale vs. Spinach: Which Is Heart-Healthier? – Cleveland Clinic
Health aficionados can’t get enough of kale and its signature dark green color, but where does it stack up against its opponent spinach?Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens, says preventive cardiology dietitian Kate Patton, MEd, RD, CSSD, LD.From nutrients to health benefits, she helps unfold everything you need to know about this powerful duo and tips for working these leafy greens into your diet.Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health?On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids.Spinach can be tossed fresh in a salad, layered in a wrap or sandwich, or added to just about any dish.“All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton. .
10 Foods to Reduce Acne Flare-Ups, Scars, and Hyperpigmentation
Research has shown that low-glycemic, high-protein foods play a significant role in improving acne.The antioxidants, vitamins, and minerals in kale work to reduce hyperpigmentation, which is the key to evening out your skin tone.To try: Add a cup of kale to your morning smoothie or lightly sauté it as a tasty side dish for lunch or dinner.Beta-carotene, which gets converted into vitamin A, is one of the reasons sweet potatoes have their rich, beautiful orange color.After eating sweet potatoes, your body will convert beta-carotene into vitamin A.Lemon Share on Pinterest Fresh lemon juice works as a natural astringent, which is why it makes waves for tightening sagging skin and blurring blemishes.Zinc helps to regulate the amount of oil production.Check out our favorite pumpkin recipes, including pumpkin risotto and a hearty chili.Having vitamin C circulating in your blood is a powerful weapon against blotchy skin, while the antioxidants from the berries act like a combo attack against those pesky dark spots, stopping them from ever forming in the first place.These legumes are low-glycemic, so they’re associated with more consistent blood sugar levels and fewer acne flare-ups.On your skin’s surface, papain is powerful enough to: exfoliate dead skin cells.Pooping regularly eliminates toxins from your body, resulting in clearer skin and fewer dark spots.To try: Quinoa tastes fabulous in a salad or as a side dish, but it also makes a great substitute for wheat flour in cookies, muffins, and other baked goods.Try these quinoa black bean burgers.Cauliflower Share on Pinterest Vibrant fruits and vegetables are associated with greater health benefits, but don’t underestimate cauliflower. .
Foods for Your Joints: Cherries, Oatmeal, Salmon, Walnuts, Kale
What you eat can help keep your joints and the bones that support them strong.Cherries Cherries get their crimson color from natural plant chemicals called anthocyanins.Other foods to try: It’s the color that counts. .
15 Anti-Inflammatory Foods You Should Be Eating
If you're ready to get back on the path to healthy eating, try these 15 foods that are all nutritious and fit perfectly into an anti-inflammatory diet. .
Anti-Inflammatory Diet: Foods That Reduce Inflammation & Others
Natural anti-inflammatories are foods that you can eat to lower your odds of having inflammation.They include lots of fruits and vegetables, whole grains, plant-based proteins (like beans and nuts), fatty fish, and fresh herbs and spices.Beans:They're high in fiber, plus they're loaded with antioxidants and other anti-inflammatory substances.Herbs and spices:They add antioxidants (along with flavor) to your food. .
Top 10 Anti-Inflammatory Foods
Everything I am telling you our amazing intern, Lindsay (who is going to Columbia for her master’s in nutrition- hello) researched for us. .
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. .
10 Foods That Can Help Relieve Your Chronic Pain
In some cases, certain conditions may be fully resolved through nutritional interventions.Whether your goal is to avoid or supplement other treatment methods, here are 10 foods that can help relieve your chronic pain:.Carotenoids have a number of anti-inflammatory qualities, making it beneficial to eat greens for more reasons than we may have thought as kids.3 Cherries contain a chemical ingredient called anthocyanins which assists with blockage similar to olive oil and may serve to reduce inflammation in the body in a similar fashion to certain anti-inflammatory medications.It can reduce inflammation while also helping to relieve muscle pain.Yogurt is a great probiotic and supports healthy bacteria within the gastrointestinal (GI) system.They contain a wide array of chemical ingredients including carotenoids that help reduce systemic inflammation, providing the body with profound benefits.About Regional Neurological Associates. .