Known for its thick leaves and earthy flavor, kale is a culinary staple and a rich source of nutrients. They are one of the first vegetables to appear in my garden in the spring and I love adding them to soups and stir-fries. Here’s more about their health benefits and how to make this versatile leafy green taste great (so even the kids will eat it!).
What is kale?
Kale is one of those “leafy greens” you often hear about. They can also be a harder vegetable to get kids to eat (more on that later). Kale and other leafy greens are superstar vegetables that help you get enough calcium without the need for dairy. But that’s not all they do.
Kale is also part of the cruciferous vegetable or Brassica family. Other members of the family include broccoli, cauliflower, bok choy and Brussels sprouts. However, turnips, turnips, and horseradish also belong to the Brassica family.
Kale and other brassica vegetables are also known for a detoxifying substance called sulforaphane. Sulforaphane can fight inflammation, support balanced hormones, and prevent chronic disease. It’s so popular that it’s also available as a supplement (I use BrocElite).
While broccoli sprouts are the best food source, kale also provides this super nutrient.
Why is kale good for you?
Kale is a great way to get phytonutrients in an overall low-carb diet. Their carbohydrates are mainly in the form of dietary fiber. Although not completely digested, fiber helps maintain a healthy microbiome.
Nutritional Facts of Kale
Kale is highly nutritious and packed with vitamins. They are rich in vitamin A (such as beta carotene), B vitamins (especially folate) and vitamin C. One cup of kale contains more than 300% of your daily value of vitamin A. It also provides more than 50% of the daily value of vitamin C and nearly half (44%) of the daily value of folate. Although folic acid is manufactured in a laboratory, folate occurs naturally.
Along with kale, mustard greens, and Swiss chard, kale is one of the best sources of vitamin K1. One cup of kale provides 836 micrograms of vitamin K1. This is equivalent to 1,045% of the recommended daily intake! Kale also provides important minerals like potassium, manganese, calcium, magnesium and phosphorus to support bone, muscle and overall health.
These vitamins, minerals, and other nutrients are part of why kale is so good for our health. You’ll notice that they support many of the body’s systems, including the circulatory, gastrointestinal, and immune systems.
6 Health Benefits of Kale
Here are six research-backed ways kale supports overall health:
1. Promote heart health
Many nutrients in kale are known to benefit metabolic syndrome and reduce the risk of heart disease. The fiber and potassium in kale help lower blood pressure and blood sugar. This alone can help reduce the risk of heart attack, stroke and type 2 diabetes.
2. Anti-cancer effect
Kale provides vitamin A (as beta carotene) and vitamin C. For these reasons and more, kale supports a healthy immune system. A strong immune response is critical to protecting the body from cancer.
Kale also contains compounds like glucosinolates and sulforaphane, both of which are the subject of cancer research. Glucosinolates are compounds that can be converted into isothiocyanates (ITCs). ITC protects cells from damage that can lead to cancer.
Adding leafy green vegetables like kale to your diet is a known way to reduce cancer risk. Studies show benefits for prostate, breast, skin, bladder, oral and colon cancers.
3. Support bone health
Like the vitamin K2 found in animal foods, the vitamin K1 in kale is critical for bone health. Our bodies need vitamin K to absorb calcium and reduce the risk of fractures. A combination of calcium, vitamin K and vitamin D (from plant and animal foods) helps prevent osteoporosis.
4. Good for eyes
Kale also powerfully supports eye health. Kale is an excellent source of beta carotene (provitamin A) and lutein, which can help maintain healthy vision long-term. Eating more green leafy vegetables like kale may reduce your risk of age-related macular degeneration.
5. Anti-inflammatory properties
Some compounds in kale have anti-inflammatory properties. Therefore, regular intake of them may be beneficial for conditions such as arthritis and other inflammatory diseases. Antioxidants such as lutein, carotenoids, and zeaxanthin in kale help fight free radicals. Reduction in systemic oxidative stress helps reduce inflammation.
6. Support gut health
The fiber in leafy green vegetables supports digestive health by promoting a healthy microbiome. Ultimately, this can help with regularity and avoid constipation. It may even support weight loss. Researchers also discovered a unique sugar in leafy green vegetables called sulfoquinolose (SQ). This sugar helps feed good gut bacteria and supports digestion.
Who should avoid kale?
For most of us, kale is a great food. However, people who are currently taking blood-thinning medications such as warfarin should exercise caution.
Because kale is rich in vitamin K (named after the German word) coagulation vitamins), they promote blood clotting. This is usually a good thing because it prevents bleeding when we get injured. However, this also means that foods rich in vitamin K can interfere with the effects of blood-thinning medications. If you plan on adding more leafy green vegetables to your diet, be sure to let your doctor know.
Sometimes, kale may show up on food allergy tests. If this is the case, you need to avoid using them until your immune system returns to balance.
Otherwise, there are no side effects from kale—unless you eat a lot of it. In this case, fiber may cause uncomfortable bloating and indigestion. A serving or two goes a long way!
What about oxalates?
Some people may wonder whether kale is high in oxalates. Oxalates are compounds found in certain plants that can cause health problems if your gut bacteria are unable to break them down.
Overall, kale is lower in oxalates than spinach, kale, and other leafy greens. If you limit your oxalate intake due to hypothyroidism, kidney stones, or other health conditions, kale may be a safer choice.
How to get kale
When buying kale, look for leaves that look fresh, dark green, and free of blemishes or wilting. The freshest leaves come straight from the garden. They’re delicious sautéed on the stovetop with olive oil and garlic. However, they are very versatile and work well in many dishes. Here are some ways to get more kale into your meals:
- salad: Chop or mince the vegetables and use them as a base for salads. Massage the leaves with olive oil and lemon juice to soften them, just like kale. For example, use them in place of kale in this salad recipe.
- Soup and stews: Add chopped kale to soups, stews, or stocks. They add nutrition and unique flavor. Try substituting kale for kale in Sweet Potato Zuppa Toscana.
- pack: Use blanched kale leaves as a healthier alternative to tortillas or burritos. Fill them with your favorite toppings like hummus, veggies, and your favorite protein. Raw kale is popular in raw food diets as a wrap. Try substituting kale for the beets in this delicious beet-wrapped salmon recipe.
- Stuffed Kale Leaves: Stuffed kale is made by stuffing blanched leaves with a mixture of grains, legumes and spices, then rolling them up and roasting or steaming them until tender.
- stew kale: Simmer the kale with the stock, onions and seasonings of your choice until tender and tasty. Red pepper flakes add extra flavor. In the American South, kale is a popular side dish. Southerners love it seasoned with bacon fat and garlic and served with smoked pork.
- Green Smoothie: You can also use them in smoothies for a nutritional boost. They blend well with fruits and other green vegetables like spinach. A high speed blender is best for those tough leaves.
Whether cooked or eaten raw, kale has a unique flavor and texture that pairs well with a variety of dishes.
Do you eat kale? What’s your favorite way to prepare it? Share it with us below!