Kale isn’t just trendy—it’s a nutritional powerhouse. This leafy green is loaded with vitamins A, C, and K, plus fiber and antioxidants that support everything from your bones to your gut.
Kale is a natural source of lutein. This plant compound may help protect your eyes from developing macular degeneration, a condition that causes vision loss in the center of your field of vision.
Research suggests eating kale may increase lutein levels in both your blood and eyes. One 2021 study showed that higher blood-lutein levels were associated with a 37% reduced risk of macular degeneration.
Heart disease is the number one cause of death in the United States, but a kale-rich diet might help reduce your risk.
Some research has found that supplementing with kale juice can improve blood cholesterol levels and reduce the risk of coronary artery disease. Further evidence suggests that consuming sulforaphane, a compound naturally found in kale, may help reduce the risk of cardiovascular disease.
While eating kale won’t necessarily be the magic bullet to living a cancer-free life, adding it to your diet may help reduce your risk of certain cancers.
Some studies have shown that sulforaphane may inhibit breast cancer, lung cancer, liver cancer, and other malignant tumors. However, more studies are needed to confirm this link.
One cup of cooked kale provides 493 micrograms (mcg) of vitamin K, far more than the recommended daily value.
Vitamin K plays a vital role in bone health. Some data suggests that vitamin K deficiency is associated with a higher risk of bone fractures.
Your gut is home to trillions of beneficial and harmful microorganisms that impact your health in various ways. The high proportion of fiber and phytochemicals (beneficial plant compounds) in kale may positively affect the balance and quantity of probiotics (helpful microorganisms) in your gut.
One study using mice showed that kale consumption had positive effects on the gut microbiome. However, additional studies on humans are needed to draw conclusive statements about this relationship.
One cup of cooked kale contains:
- Calories: 42
- Carbs: 6 g
- Fiber: 5 g, or 18% of the Daily Value (DV)
- Vitamin K: 493 micrograms (mcg), 411% DV
- Vitamin C: 21 milligrams (mg), 23% DV
- Manganese: 0.64 mg, 28% DV
- Vitamin A: 172 mcg, 19% DV
- Calcium: 177 mg, 14% DV
- Riboflavin (vitamin B2): 0.17 mg, 13% of the DV
Kale is also a good source of folate and other micronutrients that support overall health.
While kale is highly nutritious, certain compounds found in it come with potential risks:
- Thallium: A heavy metal that can be harmful to humans in large amounts.
- Goitrogen: A substance that can interfere with thyroid function if eaten in excessive quantities.
- Oxalic acid: A compound that may negatively impact your body’s ability to absorb calcium. Some evidence suggests soaking and heating high-oxalate foods like kale may help reduce their oxalate content.
- Vitamin K: Can interfere with blood thinners such as warfarin.
- Fiber: Eating too much fiber can lead to bloating, gas, and other digestive issues.
Make kale a dietary staple with these simple ideas:
- Add raw kale to salads: Pair with fruits like apples or pears to balance its bitterness.
- Sautée it: Cook with garlic and olive oil for a flavorful side dish.
- Make kale chips: Bake with olive oil and spices for a healthier alternative to potato chips.
- Blend into your smoothie: A handful of kale can significantly boost its nutritional value.
Kale is packed with nutrients that support your eye, heart, bone, and gut health, and may even lower the risk of certain cancers.
As with any food, moderation matters. Enjoy kale as part of a balanced, varied diet, and you’ll get the benefits without the downsides.
