Drinking Kale Will Dramatically Increase Your Daily Nutrient Intake
Since many experts and foodies consider kale a super food, then drinking kale juice is a super beverage! Here are some of the benefits of making kale a part of your liquid diet: These 5 reasons are why drinking kale juice will improve your health!
- Kale reduces the risks of heart disease – The following vitamins and minerals found in kale that support heart health are fiber, potassium, vitamin C, and vitamin B6. Increasing consumption of foods high in potassium while decreasing sodium intake is highly advisable to minimize the risks of cardio vascular diseases. In a study by Antinoro (2012), people who consumed 4,069mg of potassium each day had an almost 50% lower death risk from ischemic heart disease compared to those who consume around 1700mg per day.
- Maintains sharp eyesight – The vitamin A present in kale aids in clearer night vision, since its main role is the ability to detect light. Since kale juice contains zeaxanthin and lutein, these promote long-term eye health by filtering harmful light rays.
- Reduces the risk of cancer – Just as with other green leafy vegetables, kale contains chlorophyll, which prevents the body from absorbing carcinogenic compounds called heterocyclic amines. These compounds are derived from consuming grilled meat. Although the human body cannot absorb much chlorophyll, the chlorophyll in kale binds to the carcinogens and prevents it from being absorbed into the body.
- Promotes healthy blood cells – Vitamins A and K are both abundant in kale juice. They support the function of red blood cells and serve as a guide in blood cell production, from immature blood stem cells from the bone barrow into mature and functional blood cells. Thus, they promote healthy oxygen circulation and support the development of white blood cells needed for a strong immune system. The function of platelets is controlled by vitamin K to ensure aggregation and form blood clots. One serving of kale juice contains 496mg of vitamin K.
- Helps in bone health – Another benefit of vitamin K is it promotes bone health. Research suggests that low intake of vitamin K is linked to a higher risk of bone fracture. In addition, it reduces the amount of calcium lost in urine, thereby improving calcium absorption and helping modify bone matrix proteins.
Sylvie Tremblay, MSC, explained that fresh kale juice comes packed with nutrients your body needs to produce energy. The many B-complex vitamins found in the juice work in harmony to help you derive energy from nutrients. Iron and copper, abundant in kale juice, activate enzymes your cells use to generate fuel, and iron also helps deliver the oxygen your cells need to maintain cell metabolism.
A quarter-cup portion of kale juice provides 1 milligram of iron – 6 and 13 percent of the recommended daily iron intakes for men and women, respectively – along with 1,055 micrograms of copper, or your entire recommended daily intake.
Market Guide to Selecting Commercial Pineapples
Another ingredient found in this smoothie is pineapple. Are you selecting the best pineapple?
In an article, “How to Select and Serve Fresh Pineapple,” by Lynne Jacques of Foodal, she explained that:
“Unlike bananas, peaches, or apricots, this tropical fruit is picked when it has reached ripeness. Therefore, when it arrives at your local grocery store, it is fully ripe.
However, in order to select a fresh pineapple, you should look for a fruit that has firm green leaves on its top. (This part of the fruit is also known as its “crown.”) Avoid a specimen that has brown, wilted leaves. It’s not fresh. It’s been away from the field too long.
The body section, or the shell, of this tropical fruit should be bright in color. A pineapple left in the field too long will actually turn yellow. It will also turn completely yellow if you leave it on your kitchen counter.
Look for bruises, soft spots, mold, and other discolorations on the shell. If you see any, then put that pineapple back and continue your search for a fresh one.
The body section should also feel firm to the touch. Push your fingers against it in various places. The shell should push in slightly, but it should not be soft or mushy.”
And, finally, smell the skin and crown. It should give off a slightly sweet aroma at its stem.
Meanwhile, Mimi Sheraton of the New York Times explained in her article, “A Guide to Choosing a Ripe Pineapple”:
“Buy a pineapple the day you want to use it to avoid deterioration. If you must store it, do so at 45 degrees, or in the upper portion of the average refrigerator. If kept too cold, its color will dull and the flesh will become water logged. If kept warm, it will ferment rapidly. Unless you want the crown intact for decorative purposes, remove it by twisting, rather than by cutting it off.”
The Tangy Benefits of Oranges
Thirdly, oranges are also part of this nutrient-packed smoothie, so what are benefits of this tangy fruit?
Drinking at least two glasses of orange juice per day increases the vitamin C concentration within the body by 40 to 64 percent, according to a study published in the September 2003 issue of “The American Journal of Clinical Nutrition.” Vitamin C, an essential vitamin that cannot be synthesized by the human body, is an important antioxidant, a substance that protects the body against the harmful effects of free radicals, the molecules that may cause tissue damage, and early aging.
Keep in mind that without the fiber content that a whole orange offers, just drinking orang juice, even freshly squeezed will cause a blood sugar spike, and makes it more likely that the excess will be stored as fat by your liver. So it's true that the vitamin C content is good, but the sugar without fiber is not so good.
An orange has more than 170 different phytochemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects. The study provides a nutritional breakdown of the fruit and an in-depth look at its possible health benefits, how to incorporate more oranges into your diet, and any potential health risks of consuming oranges.
Regular orange juice consumption may decrease low-density lipoprotein cholesterol levels in patients with high cholesterol, suggests a study published in the October 2010 issue of the “Nutrition Research.” However, the mechanism behind this blood cholesterol level improvement is still unclear. Further studies and clinical trials are necessary to further establish this fact.
The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin.
Detox with Ginger
A study by researchers at the Institute for Human Nutrition at Columbia University found that adding a hot ginger beverage to the diet of human subjects made them feel fuller after a meal and less likely to eat more later. “The results, showing enhanced thermogenesis and reduced feelings of hunger with ginger consumption, suggest a potential role of ginger in weight management,” the researchers said, calling for additional studies to confirm the findings.
The anticancer potential of ginger is well documented and its functional ingredients like gingerols, shogaol, and paradols are valuable ingredients that can prevent various cancers, as documented by Mashhadi et al. (2013).
Brain-Boosting Fall Greens Shake
2 scoops Momental Mind Nootropic
1 cup water
1 cup raw chopped kale
½ cup crushed pineapple
1 orange, peel and remove seeds
1 pinch of ground nutmeg
1 pinch of ginger powder
In a blender, combine all ingredients and mix until smooth.