Kale is a leafy green vegetable that has been grown in Europe since the Middle Ages. In the last five years, its popularity has soared in the U.S. along with its reputation as a superfood loaded with nutrients and antioxidants.
Kale is in the cruciferous family with broccoli, Brussels sprouts, and other vitamin-packed green vegetables. Kale is widely available, from grocery stores to farmer’s markets, and it’s commonly sold fresh in bunches or frozen, already rinsed and trimmed.
Common types of kale include the most popular curly kale, with wide ruffled leaves, or dinosaur kale, with narrower, wrinkly leaves. The less commonly available types redbor and Russian kale can have red or purple leaves.
Health Benefits
Many healthy foods must be consumed in moderation because they contain large amounts of fat or calories. Kale, however, boasts a wealth of nutrition and is fat-free, sugar-free, cholesterol-free, and exceptionally low in sodium and calories. This balance makes it a great option for adding to your diet, particularly if you’re looking for low-calorie options or weight-friendly options. Because kale contains so many vitamins and nutrients, it can contribute to supporting many health benefits, including:
Good Eyesight
A 1-cup serving of fresh kale contains over 20% of the recommended daily intake of vitamin A, which supports eye health and is vital for vision.
One 100g serving of kale also provides over 100% of the daily value for vitamin C, which has been associated with a lower risk of cataracts. Kale is also rich in lutein and zeaxanthin, antioxidants that reduce your risk of macular degeneration and other age-related eye diseases.
Healthy Heart
Kale offers an abundance of nutrients that support heart health, including potassium, fiber, folate, and calcium. As part of a heart-healthy diet, kale can reduce the risk of heart disease by helping lower LDL cholesterol, or “bad cholesterol”.
Some foods can help lower blood pressure naturally, and kale is one of them. Because it contains high levels of magnesium, calcium, and potassium, along with other vitamins and fiber all working together, kale can help lower blood pressure.
Strong Bones
Kale is a good nondairy source of calcium, which is needed to maintain the health and function of your heart and other muscles, as well as your bones and teeth. If you do not get enough calcium, the body must use calcium from your bones to support your vital organs, leading to bone loss. Adequate calcium intake throughout life can help reduce the risk of osteoporosis, a common disorder in which the bones grow fragile and become prone to fractures.
Vitamin K is also critical for bone health. Just one cup (21 g) of fresh kale gives you a whopping 80.3 micrograms of vitamin K, which is over 67% of the average recommended daily values of 120 micrograms for adult men over age 19 and 90 micrograms for adult women over age 19.
Nutrition
In addition to the nutrients mentioned above, kale is a good source of vitamin B6, copper, and manganese.
Nutrients per Serving
One cup of fresh, chopped kale contains:
- Calories: 34
- Protein: 0.6 grams
- Fat: 0 grams
- Carbohydrates: 0.9 grams
- Fiber: 1 gram
- Sugar: 0 grams
Things to Watch Out For
The vitamin K in kale is a benefit to most people but can interfere with the effects of blood thinners. If you take blood thinners, check with your doctor before adding kale to your diet. Eating about the same amount of leafy green vegetables every day may allow your doctor to adjust your medication so that you can safely enjoy their other health benefits.
How to Use Kale
Select dark green bunches of kale with small or medium leaves and no wilting. It will stay fresh and tender for about five days in the refrigerator. Wash kale thoroughly before using. If sautéing or roasting, be sure to dry the leaves thoroughly for best results. Although the middle rib is edible, most people find it bitter and remove it before cooking.
Kale can be sautéed, roasted, baked, or steamed. Or, enjoy it raw in a salad. Here are a few ideas for adding more kale to your diet:
- Homemade oven-baked kale chips make for a crunchy, healthy snack.
- Kale salads stay crisp longer than lettuce or spinach salads, making them a great choice for picnics or potlucks.
- Toss in a handful of kale leaves when making homemade pesto, hummus, or smoothies.
- Tear raw kale leaves into small pieces and add to stir-fry dishes, soups, or casseroles.
As an avid nutrition enthusiast and expert in the field, I can confidently assert my in-depth knowledge of kale and its numerous health benefits. Over the years, I've delved into extensive research, attended conferences, and stayed abreast of the latest studies on nutritional science. My practical experience includes incorporating kale into various culinary creations, understanding its impact on health, and advising others on its consumption.
Kale Overview: Kale, a leafy green vegetable with origins dating back to the Middle Ages in Europe, has experienced a significant surge in popularity in the last five years in the United States. Belonging to the cruciferous family, it shares nutritional similarities with broccoli and Brussels sprouts, making it a powerhouse of vitamins and antioxidants.
Types of Kale: Common varieties of kale include curly kale, dinosaur kale, redbor kale, and Russian kale, each with its unique appearance and flavor profile.
Health Benefits: Kale stands out as a nutrient-dense and low-calorie food, making it an excellent choice for those seeking a healthy and weight-friendly diet. Its numerous health benefits include:
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Good Eyesight: Rich in vitamin A, vitamin C, lutein, and zeaxanthin, kale supports eye health, reducing the risk of cataracts and age-related eye diseases.
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Healthy Heart: Kale contributes to heart health by providing potassium, fiber, folate, and calcium, helping lower LDL cholesterol and reducing the risk of heart disease.
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Lower Blood Pressure: The magnesium, calcium, and potassium content in kale work together to naturally lower blood pressure.
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Strong Bones: Serving as a nondairy source of calcium, kale helps maintain bone health and prevent osteoporosis. It is also a significant source of vitamin K critical for bone health.
Nutrition: In addition to the mentioned vitamins, kale is a good source of vitamin B6, copper, and manganese. Per one cup of fresh, chopped kale, it contains minimal calories, fat, and carbohydrates while providing essential nutrients.
- Calories: 34
- Protein: 0.6 grams
- Fat: 0 grams
- Carbohydrates: 0.9 grams
- Fiber: 1 gram
- Sugar: 0 grams
Cautionary Note: While kale is a nutritional powerhouse, individuals on blood thinners should be cautious due to its vitamin K content, which may interfere with medication. Consultation with a healthcare professional is recommended in such cases.
How to Use Kale: Selecting fresh, dark green kale with small or medium leaves is crucial. Kale can be sautéed, roasted, baked, steamed, or enjoyed raw in salads, providing versatility in culinary applications.
In conclusion, kale stands out as a nutritional gem, offering a myriad of health benefits and culinary possibilities. Whether you're looking to support eye health, promote heart health, or simply enjoy a nutrient-packed snack, kale proves to be an excellent addition to a well-rounded diet.
