Your diet can contain cruciferous vegetables 1-2 times per week at a minimum serving size of 1 to 1 and1/2 cups. Kale as well as other vegetables that belong to the cruciferous group can be enjoyed 4-5 times a week and at a minimum serving size of 2 cups.
One serving of cooked kale, approximately 1 cup or 130 grams contains 1327.6% vitamin K, 354.1% vitamin A, 88.8% vitamin C, 27% manganese, 10.4 % fiber, 10% copper, 9.3% tryptophan, 9.3% calcium, 9% vitamin B6, 8.4% potassium, 6.5% iron, 5.8% magnesium, 5.5% vitamin E, 5.4% omega-3 fats, 5.2% vitamin B2, 4.9% protein, 4.6% vitamin B1, 4.2% folate, 3.6% phosphorus, 3.2% vitamin B3, and 2% calories.
Although kale is not that well-researched compared to other cruciferous vegetables such as broccoli or cabbage, it has some unmatched nutritional benefits aside from its exceptionally rich supply of nutrients.
Kale provides a number of special cholesterol-reducing benefits if cooked through steaming. When kale is steamed, its fiber-related contents bind well with bile acids in the digestive system. This binding process makes the excretion of bile acids easier and result in lowered cholesterol levels.
The anti-cancer benefits of kale have been clearly associated with its unique concentration of antioxidants, specifically carotenoids and flavonoids.
The risk-reducing benefits of kale have recently extended to various types of cancer which include cancer of the prostate, ovary, colon, breast, and bladder. Isothiocyanates that come from glucosinolates play a key role to achieve these risk-reducing benefits.
Kale has been recognized to provide complete support for the detoxification system of the body. The latest study has demonstrated that isothiocyanates that come from glucosinolates help in detox regulation at a genetic level.
Researchers have identified more than 45 unique flavonoids present in kale. Kaempferol and quercetin head the list. These combine antioxidant and anti-inflammatory benefits that make kale the top dietary food with regards to the prevention of oxidative stress and chronic inflammation.
Carotenoids pass through the human digestive system up into the bloodstream. Carotenoids have demonstrated the capacity of kale to improve blood levels of carotenoids. That is a significant finding since beta-carotene and lutein are pivotal nutrients that protect our body against oxidative damage.