Cheap green 'superfood' can stave off dementia and lower blood pressure

A green vegetable has been described as a ‘superfood’ with a cocktail of vitamins and other nutritious compounds with some huge health benefits. Kale is rich in vitamin C, vitamin K, iron, magnesium, beta-carotene, antioxidants, calcium, and vitamin A.

It is said to have a big impact on brain function - and may help in terms of staving off dementia. It also helps build collagen in the body, and is actually easy to grow as well.

According to LiveScience magazine, World’s Healthiest Foods found that kale contains at least 45 different flavonoids that tend to reduce the risk of stroke. This vegetable provides seven per cent of daily iron needs. It also contains omega-3 fatty acids essential for neuron performance and behavioural function. Tina Paymaster told LiveScience that “iron helps in the formation of haemoglobin, which is the main carrier of oxygen to cells of the body and is also important for muscle and brain health.”

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An article published in Neuroscience Letters explained that kale contains sulforaphane, an antioxidant with anti-inflammatory properties that helps recover brain cells after injury. The National Osteoporosis Foundation of the United States included kale on its list of recommended foods for its high calcium content. Even The American Journal of Clinical Nutrition noted that the mineral provided by this vegetable is similar to drinking a glass of cow’s milk a day.

With vitamin C content, the vegetable supports collagen development necessary for maintaining skin health, tendon formation, and bone strengthening. This helps maintain bone density and prevent osteoporosis.

Although this leafy green does not pose a risk to people, excessive consumption could directly affect proper body function. An article published by The Washington Post highlighted that consuming large amounts of cruciferous vegetables (kale, broccoli, spinach, etc.) tends to cause bloating, constipation, and wind.

Moreover, those taking anticoagulants should be cautious since this vegetable contains vitamin K, which promotes coagulation. It also has oxalates associated with kidney stone development. According to The Times, leafy greens such as spinach, kale, cabbage and lettuce are considered a brain food staple because of the essential nutrients, including vitamin K, lutein and folate, and range of beneficial plant flavonoids they contain.

Last year a large study supported by the World Cancer Research Fund involving more than 70,000 people showed that a daily dose of leafy greens could help to cut the risk of bowel cancer by up to 7 per cent. Dr Linia Patel, a registered dietician, says that “green leafy veg can have a profound effect on general health and on heart health”. Researchers at Edith Cowan University’s Institute for Nutrition Research in Australia showed that a daily serving of leafy greens helped to “significantly reduce the risk of blood pressure and cardiovascular disease” in a study of nearly 3,000 people.