KALE

Consuming kale can support heart health because of the nutrients it contains. Kale contains, glucosinolates, a class of plant-based compounds that has anti-inflammatory properties. Kale is rich in potassium, an important electrolyte (charged mineral in the blood and body fluids) that can help manage blood pressure by increasing sodium excretion. Glucosinolates, plant-based compounds found in kale that are activated after cutting, chewing, and digesting kale, have been investigated for their role in preventing and treating cancer. Kale's impact on bone health resides in its levels of vitamin K and plant-based calcium. Vitamin K is essential for blood clotting, but also important for bone strength, and has a positive impact on bone metabolism (building, remodeling, and breaking down bone). Adequate amounts of fiber and water can help to prevent and treat constipation and keep bowels regular. Kale contains fiber, which adds bulk to stools. Kale also contains prebiotics, key contributors to a diverse microbiome (a healthy combination of gut microbes). Microbial diversity in the gut is linked to a reduced risk of various diseases, including diabetes, Alzheimer's disease, and more. Rich in water-soluble vitamin C and beta-carotene (precursor to vitamin A), kale contains nutrients that support skin and hair.15 Vitamin C plays an important role in supporting immunity, repairing cells, and slowing the aging process. Specific nutrients are promoted for eye health. For example, nutrients such as vitamins C and E, carotenoids (lutein, zeaxanthin, beta-carotene),17 zinc, and omega-3 fatty acids are important in vision due to their anti-inflammatory and antioxidant functions.