Kale can be eaten in many ways. A few quick serving ideas have been mentioned here. You can braise chopped kale and apple and add chopped walnuts and balsamic vinegar before serving it. You can also combine chopped kale, pine nuts, and feta cheese with whole grain pasta and drizzle a bit of olive oil on it. Vegetables like kale are at their best in winter, when the days are short. They are rich in vitamins A, C and K. In healthy winter greens recipes, we can pair kale and other leafy greens with flavorful ingredients to balance out their bold flavors. This is how you can eat kale.

 Benefits of eating kale:

Kale has zero fat and only 36 calories. This means it can be eaten without any restrictions. It also promotes regular digestion, due to the dietary fiber. It also prevents constipation avoids over eating and bloated-ness and lowers the blood sugar levels. It also fights the formation of H. pylori which is a bacterial growth in the stomach lining that can lead to gastric cancer.

Antioxidants:

Kale is rich in carotenoids and flavonoids, which are two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. Flavonoids are famous for fighting against the formation of cancerous cells. With extra consumption of kale, antioxidants like vitamin C, vitamin A, and manganese play an important role against cellular oxidation.

Anti-Inflammatory:

One cup of kale can regulate the body’s anti-inflammatory process. It fights against problems such as arthritis, autoimmune disorders, and asthma.

Cancer:

Another benefit of eating kale is that its antioxidants and anti-inflammatory qualities help in warding off and fighting cancer. Glucosinolates found in kale helps in the prevention of colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.

Cardiovascular Support:

Kale has high fiber content. It lowers our cholesterol by binding the bile acids produced from the liver for digesting fat. Since many of these bile acids are mixed with fiber, the liver has to produce more bile acid to digest fat, and therefore it requires more cholesterol to do so. This ultimately leads to the lowering of cholesterol in our bodies.

Detox:

Nutrients found in kale help in the detoxification phase of our body. High sulfur content in kale is important for this process.

Vitamin K:

Kale is highly rich in vitamin K. This vitamin is necessary for our bones, and it prevents calcium build up in our tissues which can lead to many cardiovascular diseases. It is also highly important for the synthesis of sphingolipid which is a fat needed to maintain the myelin sheath around our nerves, and therefore our nervous system as one unit.

Vitamin A:

Vitamin A works as an effective antioxidant, it helps in boosting immunity, helps in the maintenance of our bones and teeth. It also prevents urinary stones, and is important for our reproductive organs.

Vitamin C:

Vitamin C helps in lowering the blood pressure and ensures a healthy immune system. It wards off many age-related ocular diseases, such as cataracts and macular degeneration.