from the publishers of: Verywell, Real Simple, EatingWell, Shape, Parents, Health and Allrecipes
Kale has recently taken center stage in the health-food arena. In fact, people think of it as the epitome of a healthy vegetable. And they’re onto something! Kale is packed with health-promoting nutrients like fiber, antioxidants, and vitamins A, C, E, and K. Plus, it’s surprisingly versatile. So, you can use it in everything from your morning smoothie to a lunchtime salad to countless dinnertime recipes.
Read on to learn all about kale’s many health benefits, plus tasty ways to add more of this nutritious leafy green to your meals and snacks.
“One of the key health benefits of kale is its high fiber, which supports healthy digestion and may relieve constipation,” says Megan Huff, RDN, LDN. One cup of cooked kale has 5 grams of fiber. That’s 18% of the 28-gram Daily Value. Most of its fiber is insoluble fiber, which is especially beneficial for preventing or managing constipation. Insoluble fiber works by adding bulk to your stool, helping it pass more quickly. Kale’s fiber is so beneficial that one study found that eating kale daily for four weeks helped constipation-prone women have more regular bowel movements.
Eating two to three weekly servings of antioxidant-rich leafy greens, like kale, may help lower the risk of skin, breast, and stomach cancers, according to the USDA. “Since kale is a member of the crucifer family alongside vegetables like broccoli and cauliflower, it contains plant chemicals like sulforaphane and indole-3-carbinol, which are both anticancer and powerfully detoxifying for the body,” says Seema Shah, M.P.H., M.S., RD. Kale is also rich in folate and vitamin C, which additionally protect against cancer by helping repair damaged DNA.
Your immune system works 24/7 to protect your body from infectious invaders. Yet, to function at its best, it requires certain nutrients. You probably know that vitamin C supports immune health. And 1 cup of cooked kale delivers nearly one-quarter of the DV of this immune-enhancing vitamin! In addition, kale is a good source of vitamins A and E, which also help keep your immune system strong.
Milk isn’t the only food that supports bone health. Kale contains key bone-building nutrients like calcium and vitamin K. One cup of cooked kale gives you 177 milligrams of calcium (14% of the DV). It’s also an excellent source of vitamin K, providing more than four times the DV. While we don’t hear as much about vitamin K, this nutrient helps form proteins and enzymes required for bone metabolism. It’s so important that studies have linked vitamin K deficiency to a higher risk of bone fractures.
One cup of cooked kale contains the following nutrients:
Kale’s vitamin K can interact with blood-thinning medications, like warfarin. That doesn’t mean you can’t eat kale if you take these medicines. The key is to keep your vitamin K intake consistent. So, speak with your doctor to determine the right balance for your needs. You’ll also want to consult with your doctor if you have kidney disease, as kale’s high potassium may be an issue.
While not harmful, kale’s fiber may cause gas and bloating for people with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). “In these instances, it’s best to limit consumption or cook kale thoroughly to avoid stomach upset,” says Alyssa Smolen, M.S., RDN, CDN.
There’s a reason kale always seems to be in the nutrition spotlight. This dark, leafy green is filled with fiber, calcium, antioxidants, and vitamins A, C, E, and K. Kale’s impressive nutrient profile may support gut health, protect against certain cancers, fortify your immune system, and keep your bones strong and healthy. From smoothies to salads to quiches, casseroles, pastas, and even chips, there are countless ways to enjoy it. So, grab a bunch today!