Kale helps to prevent heart disease.iStock/Thinkstock
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. Recipe to try: Hearty Portuguese Kale Soup with beans and sausage.
Kale fights cancer.
Like other dark leafy greens, kale is rich in antioxidants like bioflavonoids, carotenoids, and other cancer-fighting compounds. It also contains indoles, compounds which can induce production of enzymes to help protect against cancer. Recipe to try: Unbelievable Chocolate Kale Fudge Pops from Fifty Shades of Kale put the power of kale in a creamy dessert.
Kale promotes bone health.
Kale is rich in two bone-strenthening minerals: calcium and magnesium. It's also rich in vitamin K, which promotes bone density. Recipe to try: Beef Burger with Grilled Kale from Fifty Shades of Kaledelivers a punch of nutrients on an American classic.
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Kale aids in weight loss
One cup of kale is only 50 calories, making it an ideal snack food to keep your waistline in check. It also contains fiber, which keeps you full longer. Recipe to try: Kale Slaw from Fifty Shades of Kale updates the summer staple as a superfood.
Kale protects the eyes
Kale and other dark leafy greens contain lutein, which helps protect your vision against macular degeneration and cataracts. Recipe to try: Kale-onaise, a smarter spread for sandwiches, from Fifty Shades of Kale.