However, one of the things to keep in mind when taking vitamins is that they’re not a replacement for a healthy diet nor for antibiotics and other medicines, but they’re just a supplement to the food you eat. For instance, if you have genital herpes, you should still be taking the necessary antibiotics and pair it with the right supplement, like Luminance RED. This is because a proper diet combined with taking the right vitamins and supplements regularly is necessary to effectively manage herpes.

Below are some of the many benefits of taking vitamins:

1. Promotes Healthy Aging
As much as you want to stay young forever, nobody is exempted from aging. And, the older you get, the more you’ll need to care for your physical health. Unfortunately, as you age, it becomes harder for the body to absorb the much-needed nutrients and particular medications may drain nutrients further.

An effective and simple way to look after your health is by taking vitamins. As you get older and begin to experience deficiencies, there are various vitamins that can help reset your nutrient levels.

2. Reduces Anxiety and Stress
The minerals and vitamins in your daily multivitamins can significantly reduce levels of anxiety and stress. To convert food into energy, the body utilizes B vitamins. Such vitamins are also beneficial to keep your nervous system functioning properly. Taking vitamins daily may replenish your body’s supply of such vitamins.

3. Boosts Your Cardiovascular Health
Specific vitamins, such as magnesium, C0Q10, and B vitamins, all contribute to a healthy cardiovascular system. So, if you’re one of those who worry about cardiovascular health in general, taking vitamins may help keep your heart healthy. Just make sure to combine it with eating heart-healthy foods.

4. Covers Your Nutritional Bases
Everyone does their best to eat healthily, but other nutrients can be difficult to get from food alone. Once you take vitamins regularly, you can be assured that you’ll meet regular daily requirements for all the essential minerals and vitamins.

5. Supports Your Immune System
With today’s current climate, your immune system is more important than ever, so it only makes sense that you try and nurture it as much as possible.

If you’re thinking of the common vitamins associated with strengthening your immune system, it’s vitamin C, which is known for being a strong antioxidant. Moreover, you can also take vitamins E and D to strengthen your immunity.

You can get vitamins by purchasing them at a local pharmacy or a vitamin shop. However, relying on these vitamins isn’t enough. You still need to eat sufficient fruits and green leafy vegetables.

6. Keeps Body in Good Working Order
One of the best benefits of taking vitamins regularly is that it keeps the body in good working order. Basically, vitamins work hard to keep the body functioning properly and help drive the essential processes that are required daily.

Every nutrient you get from vitamins is on a mission to provide benefits that help you achieve your wellness goals in no time.

7. Improves Your Eyesight
Taking particular vitamins has been known to support your eye health. Vitamins E, C, A, and selenium are beneficial for improving eyesight. Also, taking a combination of zeaxanthin, lutein, and vitamins can lessen the risk of macular degeneration.

The time spent looking at the screens on TVs, computers, and phones have increased over the years, which is one of the main reasons why most people have poor eyesight. For example, if you’ve been working in front of your computer for 8 hours a day, your eyes will most likely suffer.

A good way to beat eyesight degeneration is taking precautions and using vitamins regularly. Eating foods best for your eyesight or eye health is also a great idea, especially if you aren’t used to taking vitamins regularly or tend to forget to take one sometimes.

8. Keeps Your Bones Strong
You probably know that calcium is vital for healthy bones. However, did you know that vitamin D is required by calcium to fulfill its job?

The skin also produces vitamin D after direct sunlight exposure, but the use of sunscreen, poor skin absorption, and weak winter sunlight may work against the production of this important nutrient. Even if vitamin D is added to milk, most people don’t drink dairy products regularly.

9. Aids Brain Function
Another benefit of taking vitamins is that they may help improve brain function. It may also promote better mental health as other conditions like depression and anxiety may be due to nutrient deficiencies. Thus, there’s no harm in taking vitamins that may help offset such deficiencies. Just ensure to take quality vitamins only. If you don’t know which vitamins to take or best for you, ask your doctor for recommendations.

10. Supports Healthy Metabolism
B vitamins, such as riboflavin, thiamin, B6, B12, biotin, and folate collaborate with some enzymes in your body to metabolize energy from fats, carbohydrates, and protein. Eating a healthy diet and staying physically active also help maintain a healthy metabolism, which are essential factors for your overall health and healthy aging.

11. Promotes Healthier Skin and Hair
One of the benefits of taking vitamins is that it promotes healthier hair and skin. If you’re struggling with your skin, whether it’s eczema, dry skin, or acne, there are particular vitamins out there, usually vitamins E, A, and C that help lessen such problems.

If you’re dealing with split ends or thinning hair, vitamins B3 and C are the best choices to get fuller hair.

Conclusion
Taking vitamins can do great things for your health and overall well-being. They can complement the nutrients you get from your food and bring you a step closer to your wellness and health goals. However, you can only reap those listed benefits above if you remember to take your vitamins regularly and combine them with a healthy balanced diet.

To read this article where it was published online, click here.

What are electrolytes and what do they do?
Electrolytes are minerals found in your blood that help regulate and control the balance of fluids in the body. These minerals play a role in regulating blood pressure, muscle contraction and keep your system functioning properly.

The big three electrolytes are:

Sodium.
Potassium.
Magnesium.
The right amount of electrolytes in your body is needed for optimal health and physical performance.

If you lose a significant amount of these minerals (either by intense exercise, sweating, vomiting or diarrhea), you’re going to experience dehydration and feel pretty lousy. You might also experience muscle cramping and spasms.

Cue dehydration
Most of us have felt the effects of being dehydrated at one point or another – dry lips and tongue, headache, weakness, dizziness, nausea, cramps.

The main sign of dehydration? Thirst.

How many electrolytes you lose during exercise depends on weight, fitness level, intensity, duration of activity, humidity and how much you sweat.

The primary electrolyte we lose through sweat is sodium.

“Sodium sometimes gets a bad rep, but it helps us retain fluids,” explains Patton. “When you’re sweating from exercise or sweating from a fever, you’re losing fluid, and overtime it will cause dehydration.”

Electrolyte drinks: What to look for
Electrolyte drinks come in a variety of forms – from tablets that you drop into water, to powders that you mix up, to liquid that comes in a regular water bottle.

Not all electrolyte drinks are created equal though, so Patton recommends reading the label first. If you’re working out for an hour or less, regular H20 will do. But if you’re exercising upwards of 75 minutes or more (of if it’s very hot out), then an electrolyte drink is a good idea during or after your work out.

A typical 8 ounce electrolyte drink has approximately 14 grams sugar, 100 milligrams sodium and 30 milligrams potassium. There are even specialty electrolyte drinks for endurance and ultra-endurance athletes with greater potassium and sodium, plus additional minerals like magnesium and calcium.

If you’re naturally a heavy sweater or looking to replenish hydration after you’ve been sick, focus on choosing zero or low-calorie options, says Patton.

She also recommends reading the labels on immunity and vitamin drinks. Some of these options don’t necessarily have electrolytes in them, so they won’t do much for replenishing hydration.

Can you use coconut water as a sports drink?
While coconut water has a nutrient composition similar to traditional sports drinks, it does differ in significant ways. Unsweetened or original flavors contain fewer carbohydrates and less sodium, which are the key nutrients required for long workouts.

If you’re looking for an all-natural, flavorful alternative to traditional water, coconut water is worth a try. But be aware of coconut water’s extra calories compared with that of calorie-free tap water, and choose the unsweetened version when possible. For athletes who need hydration during or after a long workout, a traditional sports drink is the best choice to ensure proper hydration for maximum performance and recovery.

“Coconut water might be a good option if you’re looking for a more natural electrolyte drink,” says Patton. “Just be aware of added sugar and read the label first.”

To read this article where it was published online, click here.

Bone health
Around 99% of the calcium in the human body is in the bones and teeth. Calcium is essential for the development, growth, and maintenance of bone.

As children grow, calcium contributes to the development of their bones. After a person stops growing, calcium continues to help maintain the bones and slow down bone density loss, which is a natural part of the aging process.

Females who have already experienced menopause can lose bone density at a higher rate than males or younger people. They have a higher risk of developing osteoporosis, and a doctor may recommend calcium supplements.

Muscle contraction
Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the body releases calcium. The calcium helps the proteins in muscle carry out the work of contraction.

When the body pumps the calcium out of the muscle, the muscle will relax.

Cardiovascular system
Calcium plays a key role in blood clotting. The process of clotting is complex and has a number of steps. These involve a range of chemicals, including calcium.

Calcium’s role in muscle function includesTrusted Source maintaining the action of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood vessels. Various studies have indicated a possible link between high consumption of calcium and lower blood pressure.

Vitamin D is also essential for bone health, and it helps the body absorb calcium. Find out more about vitamin D and why we need it.

Other roles
Calcium is a co-factor for many enzymes. Without calcium, some key enzymes cannot work efficiently.

Studies have also suggested that consuming enough calcium can result in:

a lower risk of developing conditions involving high blood pressure during pregnancy
lower blood pressure in young people
lower blood pressure in those whose mothers who consumed enough calcium during pregnancy
improved cholesterol values
a lower risk of colorectal adenomas, a type of non-cancerous tumor
Find out more here about the effects of having low calcium levels.

To read this article where it was published online, click here.

Don’t let that spiny skin intimidate you. Pineapple is sweet enough to rival most candies — and it packs way more health benefits.

What makes pineapple so healthy?
Pineapple’s impressive nutrition profile makes it a healthy dessert, side dish or anytime nosh. A one-cup serving (165 grams) offers just 75 calories and 0% of your recommended daily value (DV) of cholesterol, sodium and fat.

Here are some ways eating pineapple could boost your health.

Provides plenty of nutrients
Pineapple is low in calories and high in vitamins and minerals. One cup of pineapple chunks will deliver:

Vitamin C: You’ll get one-third of your daily value of vitamin C which aids in tissue growth and repair. Vitamin C may also help fight cancer, heart disease and arthritis.
Manganese: Pineapple has more than 100% of your daily value of this essential trace element. Manganese helps with bone formation, immune response and metabolism.
Fiber: Nearly 10% of your daily fiber needs are in one cup of pineapple. “Fiber is necessary for a healthy gut and can help you stave off hunger,” Zumpano says.
B vitamins: Pineapple gives you a healthy dose of several B vitamins, including thiamin, niacin, B6 and folate. These nutrients help your body process energy from the food you eat. They’re also critical to forming new red blood cells, which carry oxygen to your organs and tissues.
Various minerals: “Pineapple contains several minerals your body needs for proper function, including copper, potassium and magnesium.

Promotes tissue healing
“Pineapple is the only food known to contain bromelain, an enzyme that helps your skin and tissues heal,” Zumpano says. “Bromelain appears to produce substances that combat in pain and swelling.”

Consuming bromelain from pineapple might also help your skin heal after surgery or injury.

Fights inflammation
“Your body needs inflammation to help fight off illnesses,” Zumpano explains, “but too much inflammation in the body, especially over long periods, can lead to conditions like cancer.” The anti-inflammatory power in bromelain can help fight inflammation and may suppress the growth of certain tumors.

Of course, eating pineapple isn’t a cancer-free guarantee. “But eating lots of colorful fruits and vegetables, including pineapple, is a good way to help prevent cancer and other health conditions,” Zumpano says.

Aids digestion
Here’s another reason to make pineapple your go-to dessert: Pineapple contains a significant amount of fiber, which is associated with better digestion. It also contains bromelain, which is thought to aid digestion, though there’s not enough scientific evidence to say for certain.

Arthritis pain relief
The anti-inflammatory power of pineapple’s bromelain may provide pain relief for people with osteoarthritis. “If you have achy joints from osteoarthritis, try adding pineapple into your diet,” Zumpano says, “but don’t stop taking your medications or change your dose without talking to your doctor.”

Weight loss booster
Most weight loss experts recommend a diet rich in fruits and vegetables if you’re trying to shed pounds. But pineapple could be your diet’s BFF (best fruit friend) because its enzymes just might help with fat burning.

“The studies on pineapple as a weight-loss aid are only animal-based, so we need more evidence of this claim,” Zumpano says. “But adding some of this healthy fruit to your diet certainly couldn’t hurt.”

Post-workout recovery
When your muscles work hard, they produce inflammation — leading to that inevitable soreness that can sideline you for up to three days. But popping pineapple into your post-workout smoothie might help you get back to your training regimen a little sooner.

“The anti-inflammatory power in pineapple could soothe muscles and may help them recover more quickly,” Zumpano says.

How to pick a good pineapple
Like most fruits, a ripe pineapple is sweet and juicy. But unripe fruit will deliver bland, dry or sour flavor. Unlike avocadoes, peaches and bananas, pineapple doesn’t continue to ripen after it’s picked, so leaving it out on the counter to ripen won’t help.

Choosing a good one doesn’t have to be tough. Here are a few ways to choose a juicy, sweet pineapple.

What does a good pineapple look like?
When searching for just-right pineapple ripeness, look for:

Golden color: A bright orange pineapple is overripe and past its prime; a green one is unripe. Look for one that has a consistent golden color.
Large eyes: Those little knots on the skin give you a clue about what’s inside. Look for larger knots, which mean the fruit had time to ripen on the tree.

Other clues to a juicy pineapple
If you want the best pineapple of the bunch, you need to move past appearances. Also check:

Aroma: Sniff the bottom of a pineapple before purchasing it. “A good one will have a fresh, sweet smell,” Zumpano says. Avoid ones that smell funky or vinegar-like or that have no smell at all.
Firmness: A hard pineapple probably isn’t ripe. It should have a little bit of give when you squeeze it, but make sure it’s not soft or mushy.
Leaves: The leaves should look fresh and green, and plucking one should be easy.
Weight: A pineapple should feel heavy for its size. “That indicates that there’s plenty of juice inside,” Zumpano says.

How to store pineapple
Once you choose that perfect pineapple, don’t wait too long to enjoy it. Improper storage could spoil your fruit. Here’s how to keep it delicious:

On the counter: Most pineapple will be OK at room temperature on your counter for about two days. Keep it away from direct sun and sources of heat.
In the refrigerator: Put a whole, uncut pineapple in the refrigerator. It should last about five days.
Once it’s cut: Store freshly cut pineapple in some of its juice and place in an airtight container. Refrigerate for up to five days.
How to enjoy pineapple
Pineapple is a standalone snack once it’s cut into ring-shaped slices or chunks. But if you want to avoid cutting it, many grocery stores offer pre-cut pineapple. Frozen and canned pineapple are good options, too.

“Choose canned pineapple packed in its juice, not syrup,” Zumpano says. “Pineapple is sweet enough on its own, so skip the added sugar when you can.”

Easy pineapple recipes
Pineapple doesn’t have to go it alone. This fruit fits well into a variety of sweet and savory meals, too. These recipes provide some inspiration:

Grilled pineapple with lime and mint: Fire brings out pineapple’s sweetness, so try this delicious grilled pineapple recipe.
Caramelized pineapple with raspberries: This quick pineapple dessert has a gourmet feel to it.
Pineapple raspberry popsicles: Get a summertime vibe any time of year with these healthy frozen treats.
Pineapple yogurt fruit salad: Serve up this tasty alternative to standard fruit salad.
While some of pineapple’s health claims need further study, there’s no denying it’s loaded with nutrients that can boost your well-being. Slice, chunk, grill or blend it — however you choose to eat it, enjoy adding this bright, tangy fruit to your diet.

To read this article where it was published online, click here.

Often labeled a superfood, they are low in calories and incredibly good for you.

They’re so tasty and convenient that many people consider them their favorite fruit.

Here are 10 proven health benefits of blueberries.

1. Blueberries Are Low in Calories But High in Nutrients
The blueberry bush (Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue — also known as blueberries.

It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small — around 0.2–0.6 inches (5–16 millimeters) in diameter — and feature a flared crown at the end.

They are green in color when they first appear, then deepen to purple and blue as they ripen.

The two most common types are:

Highbush blueberries: The most common cultivated variety in the US.
Lowbush or “wild” blueberries: Typically smaller and richer in some antioxidants.
Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains (1):

Fiber: 4 grams
Vitamin C: 24% of the RDI
Vitamin K: 36% of the RDI
Manganese: 25% of the RDI
Small amounts of various other nutrients
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

SUMMARY
The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.

2. Blueberries are the King of Antioxidant Foods
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.

Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables.

The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.

One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects.

Blueberries have been shown to directly increase antioxidant levels in your body.

SUMMARY
Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.

3. Blueberries Reduce DNA Damage, Which May Help Protect Against Aging and Cancer
Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body (10).

DNA damage is part of the reason we grow older. It also plays an important role in the development of diseases like cancer.

Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA.

In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20%.

These findings agree with smaller studies that use either fresh or powdered blueberries.

SUMMARY
Several studies suggest that blueberries and blueberry juice reduce DNA damage, which is a leading driver of aging and cancer.

4. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged
Oxidative damage is not limited to your cells and DNA.

It is also problematic when your “bad” LDL cholesterol is oxidized.

In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process.

The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart.

A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese.

Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol.

SUMMARY
The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.

5. Blueberries May Lower Blood Pressure
Blueberries appear to have significant benefits for people with high blood pressure, which is a major risk factor for heart disease.

In an eight-week study, obese people who had had a high risk of heart disease noted a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day.

Other studies have observed similar effects — especially for postmenopausal women.

SUMMARY
Regular blueberry intake is tied to lower blood pressure in numerous studies.
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6. Blueberries May Help Prevent Heart Disease
While eating blueberries may lower blood pressure and oxidized LDL cholesterol, it’s important to keep in mind that these are risk factors — not actual diseases.

It would be much more informative to know whether blueberries help prevent hard endpoints like heart attacks, which are the world’s leading cause of death.

A study in 93,600 nurses found that those with the highest intake of anthocyanins — the main antioxidants in blueberries — were at a 32% lower risk of heart attacks compared to those with the lowest intake.

Because this was an observational study, it cannot prove that the anthocyanins alone caused the reduction in risk.

More studies are needed before any claims can be made.

SUMMARY
Some evidence indicates that eating fruits rich in anthocyanins — such as blueberries — is associated with a reduced risk of heart attacks.

7. Blueberries Can Help Maintain Brain Function and Improve Memory
Oxidative stress can accelerate your brain’s aging process, negatively affecting brain function.

According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence.

They appear to benefit aging neurons, leading to improvements in cell signaling.

Human studies have also yielded promising results.

In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function.

A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years.

SUMMARY
The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.

8. Anthocyanins in Blueberries May Have Anti-Diabetes Effects
Blueberries provide moderate amounts of sugar compared to other fruits.

One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange (1).

However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.

Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract.

In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity.

Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world’s biggest health problems.

SUMMARY
Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.

9. May Help Fight Urinary Tract Infections
Urinary tract infections (UTIs) are a common problem for women.

It is widely known that cranberry juice can help prevent these types of infections.

Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice.

These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder.

Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries.

SUMMARY
Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of your bladder, which may help prevent UTIs.

10. Blueberries May Reduce Muscle Damage After Strenuous Exercise
Strenuous exercise can lead to muscle soreness and fatigue.

This is driven partly by local inflammation and oxidative stress in your muscle tissue.

Blueberry supplements may lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.

In a small study in 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.

To read this article where it was published online, click here.

It is definitely one of the healthiest and most nutritious plant foods in existence.

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.

Here are 10 health benefits of kale that are supported by science.

1. Kale Is Among The Most Nutrient-Dense Foods on The Planet
Kale is a popular vegetable and a member of the cabbage family.

It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

Vitamin A: 206% of the DV (from beta-carotene)
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Vitamin B6: 9% of the DV
Manganese: 26% of the DV
Calcium: 9% of the DV
Copper: 10% of the DV
Potassium: 9% of the DV
Magnesium: 6% of the DV
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.

SUMMARY
Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

2. Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol
Kale, like other leafy greens, is very high in antioxidants.

These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols.

Antioxidants are substances that help counteract oxidative damage by free radicals in the body.

Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer (4).

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

These substances have been studied thoroughly in test tubes and animals.

They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects, to name a few.

SUMMARY
Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health.

3. It Is an Excellent Source of Vitamin C
Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells.

For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.

Kale is much higher in vitamin C than most other vegetables, containing about 4.5 times much as spinach (9).

The truth is, kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange (10).

SUMMARY
Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

4. Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease
Cholesterol has many important functions in the body.

For instance, it is used to make bile acids, which is are substances that help the body digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Substances called bile acid sequestrants can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time (11).

One study found that drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status (12).

According to one study, steaming kale dramatically increases the bile acid binding effect. Steamed kale is actually 43% as potent as cholestyramine, a cholesterol-lowering drug that functions in a similar way (13).

SUMMARY
Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective.

5. Kale Is One of The World’s Best Sources of Vitamin K
Vitamin K is an important nutrient.

It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.

The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis (14).

SUMMARY
Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.

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6. There Are Numerous Cancer-Fighting Substances in Kale
Cancer is a terrible disease characterized by the uncontrolled growth of cells.

Kale is actually loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.

It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer.

Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed.

SUMMARY
Kale contains substances that have been shown to help fight cancer in test-tube and animal studies, but the human evidence is mixed.

7. Kale Is Very High in Beta-Carotene
Kale is often claimed to be high in vitamin A, but this is not entirely accurate.

It is actually high in beta-carotene, an antioxidant that the body can turn into vitamin A.

For this reason, kale can be an effective way to increase your body’s levels of this very important vitamin.

SUMMARY
Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

8. Kale Is a Good Source of Minerals That Most People Don’t Get Enough Of
Kale is high in minerals, some of which many people are deficient in.

It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.

It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease (24).

Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease.

One advantage that kale has over leafy greens like spinach is that it is low in oxalate, a substance found in some plants that can prevent minerals from being absorbed.

SUMMARY
Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.

9. Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes
One of the most common consequences of aging is that eyesight gets worse.

Fortunately, there are several nutrients in the diet that can help prevent this from happening.

Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.

Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders.

SUMMARY
Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts.

10. Kale Should Be Able to Help You Lose Weight
Kale has several properties that make it a weight loss friendly food.

It is very low in calories but still provides significant bulk that should help you feel full.

Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies.

Kale also contains small amounts of protein and fiber. These are two of the most important nutrients when it comes to losing weight.

Although there is no study directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.

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This is based on the idea that protein increases acid load in the body, leading to calcium leaching from your bones in order to neutralize the acid.

However, most long-term studies indicate that protein, including animal protein, has major benefits for bone health.

People who eat more protein tend to maintain bone mass better as they age and have a much lower risk of osteoporosis and fractures.

This is especially important for women, who are at high risk of osteoporosis after menopause. Eating plenty of protein and staying active is a good way to help prevent that from happening.

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