What are the health benefits of kale?

Last updated Mon 25 September 2017 ,By Megan Ware RDN LD

Reviewed by Karen Gill, MD

1. Benefits
2. Nutrition
3. Diet
4. Risks

If you have not tried kale yet, now may be the time. Packed with nutrients, it is one of the world's
healthiest foods.

The nutrients it contains support healthy skin, hair, and bones. The fiber content enhances
digestion and contributes to cardiovascular health.

With more nutritional value than spinach, it may help improve blood glucose control in diabetes,
lower the risk of cancer, reduce blood pressure, and help prevent the development of asthma.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of
popular foods.

Fast facts on kale:

Here are some key points about kale. More detail is in the main article.

 Kale is a green, leafy, winter vegetable that is high in fiber.

 The potassium content of kale may help reduce the risk of heart disease.
 It can be a tasty and nutritious side dish or an addition to smoothies and salads.
 Anyone who is taking blood thinning medication or who has a kidney problem should
check with a doctor before adding more kale to the diet.

Benefits
The nutrients in kale can help boost wellbeing and prevent a range of health problems.

It contains fiber, antioxidants, calcium, and vitamin K, among others.

Even the chlorophyll in kale may have health benefits.

It is also a good source of vitamin C and iron.

Diabetes

The fiber and antioxidants in kale may offer protection against diabetes.

Fiber: Studies have shown that a high intake of fiber may lower blood glucose levels in people
with type-1 diabetes. Those with type-2 diabetes may see improved blood sugar, lipids, and
insulin levels.

 One cup of chopped fresh kale, weighing about 16 grams (g), provides 0.6 g of fiber.
 A cup of cooked kale (about 130 g) provides 2.6 g of fiber.

The Dietary Guidelines for Americans 2015-2020 recommend a fiber intake of between 25 g and
33.6 g for adults aged over 18 years.

Antioxidants: Kale contains an antioxidant known as alpha-lipoic acid.

Studies suggest that this can help lower glucose levels, increase insulin sensitivity, and prevent
oxidative stress-induced changes in patients with diabetes. It may also decrease peripheral
neuropathy and autonomic neuropathy in these patients.

Most studies have used high doses of alpha-lipoic acid administered intravenously, rather than
dietary sources. Nevertheless, kale can contribute to a healthy daily intake of this nutrient, which
is also produced in our bodies naturally.

Heart disease

The fiber, potassium, vitamin C, and vitamin B6 found in kale all support heart health.

Increasing potassium intake while decreasing sodium intake is recommended to reduce the risk
of cardiovascular disease (CVD).

In one study, participants who consumed 4,069 milligrams (mg) of potassium each day had a 49
percent lower risk of death from ischemic heart disease compared with those who consumed
around 1,793 mg per day.

A high potassium intake is also associated with a reduced risk of stroke, protection against loss
of muscle mass, preservation of bone mineral density, and reduction in the formation of kidney
stones.

For lowering blood pressure, consuming more potassium may be as important as decreasing
sodium intake, because potassium dilates the blood vessels.

The recommended intake of potassium is 4,700 mg a day. According to the National Health and
Nutrition Examination Survey (NHANES), fewer than 2 percent of adults in the United States
(U.S.) meet this recommendation.
Kale can help boost this intake.

 One cup of chopped fresh kale provides 79 mg of potassium

 One cup of cooked kale provides 296 mg of potassium

A high potassium intake is associated with a 20 percent lower risk of dying from all causes.

Cancer

Kale and other green vegetables that contain chlorophyll can help prevent the body from
absorbing heterocyclic amines. These chemicals are produced when grilling animal-derived
foods at a high temperature, and they are associated with cancer.

Although the human body cannot absorb much chlorophyll, the chlorophyll in kale binds to these
carcinogens and prevents the body from absorbing them. In this way, it may help limit the risk of
cancer.

Anyone who enjoys a chargrilled steak should pair it with green vegetables to help reduce the
negative impact.

Bone health

Some research has suggested that a low intake of vitamin K is associated with a higher risk of
bone fracture.

While the human body creates most of the vitamin K it needs, adequate vitamin K consumption
is important for good health. It helps modify bone matrix proteins, improves calcium absorption,
and may reduce the amount of calcium excreted in urine.

Kale is a good source of vitamin K.

Digestion

Kale is high in fiber and water. Both of these help prevent constipation and promote regularity
and a healthy digestive tract.

It also contains B vitamins, and vitamin C, which promotes iron absorption. These are essential
for the release of energy from food.

Healthy skin and hair

Kale is high in beta-carotene, the carotenoid that is converted by the body into vitamin A as
needed.

A cup of cooked kale provides 885 mcg of retinol A equivalent, or 17,707 International Units
(IU) of vitamin A.

This nutrient enables all bodily tissues to grow, including skin and hair. It is also essential for the
production of sebum, the oil that helps keep skin and hair moisturized. Immune function,
eyesight, and reproductive function also rely on vitamin A.

A cup of cooked kale also provides 53.3 mg of vitamin C, which is needed to build and maintain
collagen, the key protein that provides structure for skin, hair and bones.

Vitamin C and iron are also present in kale. Vitamin C helps the body absorb iron. One cup of
cooked kale contains 1.17 mg of iron. An adequate intake of iron can help prevent anemia.

Nutrition
Kale is a green and leafy cruciferous vegetable that is rich in nutrients and fiber.

A cup of chopped, raw kale, weighing about 16 g contains:

 8 calories
 0.68 g of protein
 1.4 g of carbohydrate
 0.6 g of fiber
 24 mg of calcium
 0.24 mg of iron
 8 mg of magnesium
 15 mg of phosphorus
 79 mg of potassium
 6 mg of sodium
 19.2 mg of vitamin C
 23 mcg of folate DFE
 112.8 micrograms (mcg) of vitamin K
 80 mcg of vitamin A, RAE

One cup of cooked kale has over 1,000 percent more vitamin C than a cup of cooked spinach.
Unlike spinach, kale is low in oxalate, so the calcium and iron it provides are more easily
absorbed by the human digestive system.

Dietary tips
Kale is a member of the mustard, or Brassicaceae, family, as are cabbage and Brussels sprouts.

Dinosaur kale
It is also hearty and crisp, with a hint of earthiness. Different types of kale have slightly different
flavor and nutrient profiles. Younger leaves and summer leaves tend to be less bitter and fibrous.

Curly kale is the most commonly available type. It is usually bright green, dark green, or purple
in color. It has tight, ruffled leaves that are easy to tear. To remove the leaves from the fibrous
stalk, run your hand down the stalk in the direction of growth.

Lacinato or dinosaur kale is a dark blue-green variety that is firmer and more robust than curly
kale. It is known as dinosaur kale because of its scaly texture. These leaves are generally longer
and flat and maintain their texture after cooking. Less bitter than curly kale, dinosaur kale is ideal
for making kale chips.

Red Russian kale is a flat-leaf variety that looks a little like oak leaves. The stalks are slightly
purple stalks and the leaves have a reddish tinge. The stalks are very fibrous and are not usually
eaten as they can be rather difficult to chew and swallow. The leaves of red Russian kale are
sweeter and more delicate than other types, with a hint of pepper and lemon, almost like sorrel.
They are ideal for salads, sandwiches, juices, and as a garnish.

Kale grows well in the colder winter months, making a good addition when other fruits and
vegetables are less readily available. Winter kale is usually better cooked, as colder weather can
turn the sugars in kale into starch, increasing the bitterness and fiber content.

Serving suggestions

Kale can be enjoyed raw in salads or on sandwiches or wraps, steamed, braised, boiled, sautéed
or added to soups and casseroles.

In salads: When using kale raw in salads, massage the leaves by scrunching them briefly in the
hands. This begins the breakdown of the cellulose in the leaves and helps release the nutrients for
easier absorption.

As a side dish: Sauté fresh garlic and onions in extra-virgin olive oil until soft. Add kale and
continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir
in a dash of soy sauce and tahini.

Kale chips: Remove the ribs from the kale and toss in extra-virgin olive oil or lightly spray and
sprinkle with a combination of cumin, curry powder, chili powder, roasted red pepper flakes or
garlic powder. Bake at 275 degrees Fahrenheit for 15 to 30 minutes to desired crispness.

Smoothies: In a food processor or a high-speed blender, add a handful of kale to your favorite
smoothie. It will add nutrients without changing the flavor very much.

Risks
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause an
increase in potassium levels in the blood. High potassium foods, such as bananas and cooked
kale, should be consumed in moderation when taking beta-blockers.
Consuming too much potassium can be harmful for those whose kidneys are not fully
functional. If the kidneys cannot remove excess potassium from the blood, consuming
additional potassium could be fatal.

A cup of kale provides 1,062.1 mcg of vitamin K. This could interfere with the activity of blood
thinners such as warfarin, or Coumadin. Patients who are taking these medications should speak
to their doctor about foods to avoid.