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Key Takeaways
- Kale can support heart, bone, gut, and immune health thanks to its rich nutrients.
- Eating kale regularly may lower the risk of type 2 diabetes, heart disease, and some cancers.
- Kale is easy to eat cooked or raw; pair it with healthy fats to boost nutrient absorption.
Kale’s unique combination of antioxidants and anti-inflammatory compounds may contribute to long-term health benefits, including improved heart health and reduced risk of chronic conditions.
1. Your Diabetes Risk Decreases
A comprehensive review of existing research has linked higher intakes of fruits (especially berries), leafy greens, yellow vegetables, and cruciferous vegetables with a lower risk of type 2 diabetes. Researchers highlight fiber, antioxidants such as vitamin C, folate, and potassium, as key protective nutrients.
2. Your Heart Health Improves
Kale is excellent for heart health due to its unique blend of nutrients. It contains glucosinolates, natural plant compounds with anti-inflammatory effects. It’s also loaded with potassium, a mineral that helps lower blood pressure by flushing out excess sodium.
A 2022 study published in the New England Journal of Medicine found that low potassium and high sodium intake increase the risk of heart disease. Research also suggests that eating more leafy greens and cruciferous vegetables, such as kale, may lower cardiovascular risk.
3. Your Cancer Risk Declines
Kale is rich in antioxidants like carotenoids and vitamin C, which is why the American Institute for Cancer Research recommends eating it regularly. Cruciferous veggies like kale have been linked to a lower risk of colorectal cancer.
Lab studies show that kale’s glucosinolates reduce inflammation and block carcinogens, with anti-cancer effects. However, human studies are limited and influenced by factors such as the growing conditions, storage, and preparation of kale.
4. Your Bones Get Stronger
Kale supports bone health through its high vitamin K and plant-based calcium. Vitamin K plays a role in maintaining bone strength and metabolism, while calcium is essential for building and maintaining bones and teeth.
Kale’s low oxalate levels also make its calcium more easily absorbed than in higher-oxalate greens like spinach.
5. You Poop More Regularly
Kale is a good source of insoluble fiber, which helps prevent constipation and promotes regular bowel movements. It also contains prebiotics that support a diverse and healthy gut microbiome. A diverse microbiome is associated with a lower risk of diseases such as diabetes and Alzheimer’s, making kale a solid choice for supporting digestion and overall health.
6. Your Skin and Hair Get Healthier
Rich in beta-carotene and vitamin C, kale contains nutrients that support skin and hair. Vitamin C plays the following key roles:
- Supports immunity
- Repairs cells
- Slows the aging process
- Helps make collagen
Collagen is found in connective tissues, provides the structural framework for your body (including hair and skin), and aids skin elasticity.
7. Your Eye Health Improves
Specific nutrients, found in kale, promote eye health due to their anti-inflammatory and antioxidant effects:
- Vitamins C and E
- Carotenoids (lutein, zeaxanthin, beta-carotene)
- Zinc
- Omega-3 fatty acids
Studies have shown that diets highest in lutein and zeaxanthin may help reduce long-term risk of age-related macular degeneration.
Nutrient Comparison of Raw and Cooked Kale
Kale delivers a wide range of essential nutrients, raw or cooked. Its impressive vitamin and mineral profile make it a versatile and valuable part of your diet.
| Raw vs Cooked Kale Nutrition Comparison (With % Daily Values for Adults) | ||||
|---|---|---|---|---|
| Nutrient | Raw Kale (1 cup) |
%DV (Raw) | Cooked Kale (1 cup) |
%DV (Cooked) |
| Calories | 7.2 | — | 43 | — |
| Fat | 0.3 g | <1% | 1.4 g | 2% |
| Sodium | 11 mg | <1% | 19 mg | <1% |
| Carbohydrates | 0.9 g | <1% | 6 g | 2% |
| Fiber | 0.8 g | 3% | 4.7 g | 17% |
| Natural Sugar | 0.2 g | — | 1.4 g | — |
| Protein | 0.6 g | 1% | 3.5 g | 7% |
| Vitamin A | 49.6 mcg RAE | 6% | 172 mcg RAE | 19% |
| Vitamin K | 80.3 mcg | 67% | 493 mcg | 411% |
| Vitamin C | 19.2 mg | 21% | 21 mg | 23% |
| Potassium | 71.7 mg | 2% | 170 mg | 4% |
| Calcium | 52.3 mg | 4% | 177 mg | 14% |
| Iron | 0.33 mg | 2% | 1 mg | 6% |
| Beta Carotene | 591 mcg | — | 2,040 mcg | — |
| Lutein + Zeaxanthin | 1,290 mcg | — | 5,880 mcg | — |
Who Should Limit Kale?
- People who take blood-thinning medications (anticoagulants): If you take specific blood thinners, it’s essential to keep your vitamin K intake steady, as it helps with blood clotting. Kale is high in vitamin K; try to consume it in consistent amounts to ensure your medication works properly.
- People with iodine deficiency or thyroid conditions: Raw kale contains goitrogens, an antinutrient that can prevent iodine from entering your thyroid; cooking or fermenting kale destroys the enzyme responsible for its goitrogenic activity.
What Is the Best Way to Eat Kale?
- While cooking kale often means eating more of it, consuming it raw or cooked can also be nutritious.
- Some research suggests that steaming kale preserves glucosinolates the best.
- Pair kale with heart-healthy fats like extra-virgin olive oil or avocado oil to help absorb fat-soluble vitamins.
- If you’re new to kale, try different types and colors for varied flavors and nutrients.
- Popular kale varieties include curly kale, Tuscan kale, red or red Russian kale, Redbor kale, and baby kale.
- Massage raw kale, then chop it with olive oil for salads.
- Add kale to soups and smoothies, blend it into dips, or steam it as a side with grains, legumes, fish, or lean proteins.
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