:max_bytes(150000):strip_icc()/kale-GettyImages-1034322400-012d2fff9ee94054952d79e662061320.jpg?w=780&resize=780,470&ssl=1 "7 Ways Eating Kale Regularly Affects Your Body")
Key takeaways
- Kale can support heart, bone, gut, and immune system health with its rich nutrients.
- Eating kale regularly may reduce the risk of type 2 diabetes, heart disease, and certain 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 diseases.
1. Your risk of diabetes decreases
A comprehensive review of existing research linked higher consumption 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 great for heart health because of its unique blend of nutrients. It contains glucosinolatesnatural plant compounds with anti-inflammatory effects. It is also rich in potassium, a mineral that helps lower blood pressure by eliminating excess sodium.
A 2022 study published in the New England Journal of Medicine found that low potassium intake 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 reduce cardiovascular risk.
3. Your cancer risk decreases
Kale is rich in antioxidants like carotenoids and vitamin C, which is why the American Institute for Cancer Research recommends eating it regularly. Cruciferous vegetables like kale have been linked to a lower risk of colorectal cancer.
Laboratory studies show that the glucosinolates in kale reduce inflammation and block carcinogens, with anti-cancer effects. However, human studies are limited and influenced by factors such as growing conditions, storage and preparation of kale.
4. Your bones become stronger
Kale supports bone health with its high vitamin K and plant-based calcium content. Vitamin K plays a role in maintaining strong bones and metabolism, while calcium is essential for building and maintaining bones and teeth.
Kale is low oxalate The levels also make its calcium more easily absorbed than in oxalate-rich green vegetables 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 like diabetes and Alzheimer’s, making kale a solid choice for supporting digestion and overall health.
6. Your skin and hair become 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 down the aging process
- Helps make collagen
Collagen is found in connective tissues, provides the structural framework of your body (including hair and skin), and promotes 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, zeaxanthinbeta-carotene)
- Zinc
- Omega-3 fatty acids
Studies have shown that a diet rich in lutein and zeaxanthin may help reduce the long-term risk of age-related macular degeneration.
Nutrient Comparison of Raw and Cooked Kale
Kale provides a wide range of essential nutrients, raw or cooked. Its impressive vitamin and mineral profile makes it a versatile and valuable part of your diet.
| Nutritional Comparison of Raw and Cooked Kale (with % Daily Values for Adults) | ||||
|---|---|---|---|---|
| Nutrient | Raw kale (1 cup) |
%VD (gross) | Cooked kale (1 cup) |
%DV (Cooked) |
| Calories | 7.2 | — | 43 | — |
| Fat | 0.3g | <1% | 1.4g | 2% |
| Sodium | 11mg | <1% | 19mg | <1% |
| Carbohydrates | 0.9g | <1% | 6g | 2% |
| Fiber | 0.8g | 3% | 4.7g | 17% |
| Natural Sugar | 0.2g | — | 1.4g | — |
| Protein | 0.6g | 1% | 3.5g | 7% |
| Vitamin A | 49.6 mcg RAE | 6% | 172 mcg RAE | 19% |
| Vitamin K | 80.3mcg | 67% | 493mcg | 411% |
| Vitamin C | 19.2 mg | 21% | 21mg | 23% |
| Potassium | 71.7 mg | 2% | 170 mg | 4% |
| Calcium | 52.3 mg | 4% | 177mg | 14% |
| Iron | 0.33 mg | 2% | 1 mg | 6% |
| Beta-carotene | 591mcg | — | 2,040mcg | — |
| Lutein + Zeaxanthin | 1,290mcg | — | 5,880mcg | — |
Who should limit kale?
- People who take anticoagulant medications (blood thinners): If you are taking specific blood thinners, it is essential to keep your vitamin K intake stable, as it contributes to blood clotting. Kale is rich in vitamin K; try to consume it in consistent amounts to ensure your medicine is working properly.
- People with iodine deficiency or thyroid problems: Raw kale contains goitrogens, a antinutrient this can prevent iodine from entering your thyroid; Cooking or fermenting kale destroys the enzyme responsible for its goitrogen activity.
What is the best way to eat kale?
- While kale often means eating more, consuming raw or cooked can also be nutritious.
- Some research suggests that smoking canned kale 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 kale, Tuscan kale, red or Russian red kale, Redbor kale and kale.
- Massage raw kale, then chop it with olive oil for salads.
- Add the kale to soups and smoothiesmix it into dips or steam it as an accompaniment to grains, legumes, fish or lean proteins.
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