One popular trend in health and nutrition is the consumption of kale. You might have heard people suggest it as a suitable substitute for lettuce or as an addition to a smoothie or even as a snack. Many people enjoy its delicious peppery and slightly bitter taste in both raw and cooked forms. However, most people are interested in the health benefits of kale and what this superfood has to offer. So why does everyone rave about kale?

1. Low-Calorie Content

Anyone who is dieting knows that one of the main benefits of kale is that it is a very low-calorie food. One cup of kale contains only 33 calories, and most people eat between one to two cups of kale per day when adding it to their dietary regimen.

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2. Vitamins and Minerals

Kale is jam-packed with several different types of vitamins and minerals that your body needs to stay healthy and strong. These vitamins and minerals include vitamins A, B6, C and K, calcium, magnesium, potassium, protein, and manganese. One of the densest nutrients in kale is iron. Iron is essential for good liver health and the production of hemoglobin. In fact, kale is an even better source of iron than beef when compared with calories.

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3. Plenty of Antioxidants

Kale is also high in antioxidants. The leafy green contains two types of antioxidants known as carotenoids and flavonoids. These antioxidants are great for combating cancer, improving your immune system and even improving your memory. The human body typically struggles to try to produce its own antioxidants, so supplementing them through your diet with foods such as kale is highly advantageous.

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4. Lowers Cholesterol

One of the uncommon benefits of kale is that it aids in lowering cholesterol. Kale contains substances known as bile acid sequestrants, which help stop bile acids from being reabsorbed into the body. Inhibiting the bile acids from continuing their secretion and absorption patterns in the body helps lower the body’s overall cholesterol levels. Including kale in your diet can lower risks of developing heart disease and having a heart attack.

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5. Helps Prevent Cancer

There is no known cure for cancer nor is there any solidified method of preventing cancer. However, there are several substances that have been proven to help reduce the odds of developing cancer. Kale is loaded with sulforaphane and indol-3 carbinol–both of which have been shown to combat cancer and reduce the odds of getting cancer.

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6. Lots of Fiber

One cup of cooked kale is the equivalent to 10 percent of the average adult’s daily recommended dose of fiber. Not only does this improve digestion and help keep you regular, but having a proper amount of fiber in your diet can help reduce the symptoms of diabetes by balancing out your body’s blood glucose levels. Maintaining good amounts of fiber in your diet, along with the sulfur that kale also provides, is essential for detoxifying your body. Regularly flushing your body of harmful toxins helps prevent illness and improves overall health.

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7. Improve Ocular Health

There is typically a decline in visual health as people age. The nerves in the eye may simply start to degenerate and weaken, and cataracts may also start to develop as we age. Dealing with vision loss is one of the more difficult and disheartening effects of aging, but there are some nutrients that have been known to combat it. Zeaxanthin and lutein are included among these substances, and kale has a very high concentration of both. One of the surprising benefits of kale is that it helps to improve eyesight.

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8. Assists in Weight Loss

There is no direct link between kale and weight loss, but kale has many attributes that assist in weight loss. Its high fiber content helps you feel full faster allowing you to stave off cravings and resist snacking throughout the day. It’s also low in calories and high in water content. Creating a lower energy density helps your body lose weight as opposed to high energy foods such as sugary and salty snacks which obviously inhibit weight loss.