Kale (2024)

FAQs

Kale? ›

Kale is a dark, leafy green you can eat raw or cooked. This superfood has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.

The Bottom Line. Kale and spinach are highly nutritious and and associated with several benefits. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease.

It's great for your body, and I love kale both raw and cooked.” Some research points to eating raw kale instead of cooking it for the most nutritional boost. Cooking kale may lower its antioxidant content and vitamin C content, but that isn't to say cooked kale isn't healthy for you too.

She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Detoxifying properties

The fiber in kale also helps cleanse your colon as it passes through, giving your digestive tract a bit of detoxifying assistance. As an added bonus, kale is a tremendous source of Omega-3 fatty acids, a great brain nutrient that also may help lower your anxiety levels.

Side Effects of Kale:

Consumption of kale in excess can lead to constipation and stomach irritation. Due to the presence of oxalates, kale can increase the risk of kidney stones. Kale contains goitrogens, substances that inhibit the synthesis of thyroid hormone.

1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables.

Bottom line: The amount of protein in both kale and broccoli is worth the amount of fat and carbs, but kale gives you a little more bang for your bunch in that department, so to speak. Kale has more of most vitamins and minerals per serving than broccoli, but more isn't always better.

Nonetheless, while being extremely nutrient dense, kale has a relatively low calorie content (36–98 kcal/100 g) [28]. This has made kale one of the superfoods that should be promoted as a healthy alternative to already popular calorie-dense food products.

Is kale good for you to Lose Weight? ›

Because kale is low in calories and high in water, it's an excellent food for weight loss. (3) It also contains fiber, which will help you feel full longer and prevent overeating. There are no guidelines for how much kale to eat for weight loss.

Eating kale stems

They're actually completely edible and can be delicious if done right. From juicing to pickling, roasting, adding to soups, a stir-fry, and pesto, there are endless ways to use kale stems and save them from the compost bin.

Kale Can Help Lower Cholesterol

Sure, kale is packed with a ton of vitamins, but it also contains high amounts of lutein. Lutein is a xanthophyll that has been known to help lower cholesterol by stopping it from building up in the body. Lowering your cholesterol can reduce your chances for a stroke or heart attack.

Cooked leafy and cruciferous vegetables such as kale, brussel sprouts, broccoli, cauliflower and bok choy digest in around 40-50 minutes. Root vegetables like beetroot, sweet potatoes and carrot digest in 50-60 minutes.

But did you know it's also great for your skin? With Vitamins A, B, C, and K and antioxidants, kale is perfect for hydrating skin, detoxifying pores, reducing fine lines, and more. Dehydrated, blemished, irritated, and sensitive skin all can be aided and protected by a daily dose of kale.

Kale is Filled with Anti-Oxidants

Antioxidants help regulate oxidation in the body and are believed to prevent many types of cancer. They will further help in preventing cardiovascular diseases while lowering blood pressure.

Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

However, in the case of kale, its high-fibre and indigestible sugars content can lead to flatulence. Although insoluble fibre is good for regular bowel movements, too much of it can lead to digestive issues. Also, like other cruciferous vegetables, kale is high in raffinose, a carbohydrate that is difficult to digest.