Kale is a dark, leafy vegetable that is nutrient dense. Kale is one of the most nutrient-dense foods available, with one serving providing more than 450 percent of your daily vitamin K requirement. Consuming kale can help you improve your health by providing antioxidants, combating heart disease, and preventing cancer. The following are seven scientifically validated benefits of incorporating kale into your diet.
1. Offers antioxidant protection.
“Kale, like other leafy greens, is packed with antioxidants,” explains Samantha Cassetty, MS, RD, nutritionist and co-author of Sugar Shock.
Medical term: Antioxidants protect your body from damage caused by free radicals found in the environment. According to Cassetty, free radicals can cause a variety of health problems, ranging from cancer to Alzheimer’s disease to heart disease.
Kale is high in antioxidants; two cups of raw kale contain the following:
- Beta-carotene, 1.2 mg, 150% of your recommended daily intake (RDI)
- Vitamin C, 38.4 mg, 46% of your RDI
- Chlorogenic acid, 1,148.8 mg
- Lutein, 79.2 mg
2. May aid in the fight against heart disease
“Kale’s high fiber content makes it an excellent addition to the diet if you’re concerned about your risk of developing heart disease,” says Julie Stefanski, RDN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
This is because fiber consumption can help reduce cholesterol and alter how your body absorbs sugars, thereby limiting weight gain. Maintaining a healthy weight can assist in enhancing the function of your heart and lowering your blood pressure.
According to a 2019 review of 185 studies, eating a high-fiber diet reduced the risk of heart disease by 15% to 30% when compared to eating a low-fiber diet.
One cup of cooked kale contains 5.2 grams of fiber, or 19% of your recommended daily intake.
Additionally, kale is high in phytxochemicals, which are compounds that help prevent heart disease by reducing inflammation in the body, Stefanski notes.
3. Possible be beneficial to brain health.
Kale contains a number of nutrients that some studies indicate may benefit brain health:
- Omega-3 fatty acids have been shown to improve memory and cognitive performance, particularly as you age, most likely due to their anti-inflammatory effect on the brain. A 2010 study discovered that older adults who took omega-3 supplements daily for six months outperformed those who received no treatment on memory and learning tests.
- Sulforaphane is an anti-inflammatory compound that works against the effects of inflammation in the body. Reduced inflammation can aid in cognitive enhancement.
- Iron is also necessary for the health of your brain. When your iron levels are low, you may have difficulty concentrating due to a lack of oxygen in your blood reaching your brain. One cup of cooked kale contains 1.1mg of iron, or 6% of your recommended daily intake. Vitamin C helps the body absorb iron more efficiently, which is why kale’s high vitamin C content is critical.
4. Provides essential minerals
In terms of nutrients, a small amount of kale goes a long way. Thus, “if you’re not a vegetable fan, incorporating kale into your diet can provide you with a good source of vitamins and minerals in a moderate amount of leafy greens,” Stefanski explains.
For instance, one cup of cooked kale contains a variety of minerals, including the following:
- Manganese: 0.7 mg, or 31% of the RDI
- Calcium: 195 mg, or 15% of the recommended daily intake.
- 0.1 mg of copper, 10% of RDI
- Magnesium: 32.5 mg, or 8% of the RDI
- Iron: 1.1 mg, or 6% of the recommended daily intake
- Potassium: 187 mg, or 4% of the RDI
Consuming an adequate amount of minerals is critical for the proper functioning of your bones, muscles, heart, and brain.
Consuming kale may be especially beneficial for vegetarians and vegans. “It can be difficult for people to get enough calcium when they avoid dairy foods, but kale can help,” Cassetty explains.
Note: To maximize absorption, combine kale (high in calcium) with vitamin D-rich foods, such as cooking kale and mushrooms together or eating a kale salad in the sunshine.
5. Could help in the fight against cancer
Kale is high in several nutrients that may help reduce your risk of cancer:
Antioxidants. “The antioxidants in kale may help protect you against cancer, as it is believed that oxidative stress promotes cancer development,” Cassetty explains. Beta-carotene and lutein, in particular, can help slow the growth of cancer cells.
Sulforaphane. According to Cassetty, the sulfurous compounds found in cruciferous vegetables such as kale and broccoli may help protect the body against cancer. A meta-analysis of 13 studies published in 2013 concluded that increasing consumption of cruciferous vegetables was associated with a decreased risk of breast cancer.
Fibers. The high fiber content of kale, specifically insoluble fiber, may help reduce your risk of colorectal cancer. This is because fiber rapidly passes through the colon and may aid in the elimination of cancer-causing compounds.
6. It contains a significant amount of vitamin K.
Vitamin K is not always readily available, especially if you do not consume meat. However, “kale, collard greens, and Swiss chard are some of the highest sources of vitamin K in plants,” Stefanski notes.
Consuming an adequate amount of vitamin K aids in blood clotting, which aids the body in healing from wounds.
Vitamin K deficiency has been associated with an increased risk of bone fractures. Vitamin K was found to reduce the risk of bone fractures in postmenopausal women in a 2009 study. This is especially critical for postmenopausal women, who are at an increased risk of bone loss.
Vitamin K is more readily absorbed by the body when combined with a healthy fat or oil, so eating kale with an oily salad dressing or sautéing it in light oil may help.
One cup of cooked kale contains 544 micrograms of vitamin K, which is 453 percent of the daily value.Consuming a high dose of vitamin K in foods is not harmful to your body; vitamin K is only dangerous when taken in excess.
7. It may aid digestion.
Kale contains a sugar called sulfoquinovose, which helps feed the beneficial bacteria in your gut. These beneficial bacteria are necessary for digestion and help keep harmful bacteria at bay. This is critical because elevated levels of pathogenic bacteria can result in diarrhea and malnutrition.
Additionally, the fiber in kale adds bulk to your stool, which can aid in constipation relief.
Takeaway from an insider
Kale is high in fiber, vitamin K, and omega-3 fatty acids. Consuming kale can aid in mineral absorption, provide cancer-fighting antioxidants, and promote brain and heart health.
To reap these benefits, however, it is best to combine kale with other nutritious foods such as whole grains, fruits, vegetables, and healthy fats. “Overall diet healthfulness is more important than any single food,” Cassetty says.