Kale is a hearty leafy green, cruciferous vegetable.
Kale is packed with vitamins, minerals, and plant-based compounds.
Due to its impressive nutrition profile, it is often referred toas a superfood.
Rawpixel / Getty Images
Heart Disease
Consuming kale can support heart health because of the nutrients it contains.
Kale contains, glucosinolates, a class of plant-based compounds that has anti-inflammatory properties.
Glucosinolates are broken down into isothiocyanates (such as sulforaphane) and indoles.
They may also stimulate enzymes that deactivate carcinogens.
Kale contains fiber, which adds bulk to stools.
Kale also containsprebiotics, key contributors to a diverse microbiome (a healthy combination of gut microbes).
It also aids in skin elasticity.
Eye Health
Specific nutrients are promoted for eye health.
Kale contains a variety of these nutrients.
Kale Nutrition
Kale is low in calories and rich in vitamins and minerals.
This is because vitamin K plays a role in blood clotting.
Raw kale also containsgoitrogens, a bang out of antinutrient that can prevent iodine from entering the thyroid gland.
Whats the Best Way to Eat Kale?
Eating kale either raw or cooked is nutritious.
Some research suggests that steaming kale maximizes glucosinolates.
Consume kale with some heart-healthy fat likeextra-virgin olive oilor avocado oil to assist in fat-soluble vitamin absorption.
If you have never used this vegetable before, you have plenty of options.
Try different types and colors for a variety of nutrients, flavors, and textures.
Kale is versatile and can be added to a variety of dishes.
Eating kale and other vegetables regularly is advantageous and supports a healthy eating plan.
Ortega-Hernandez E, Antunes-Ricardo M, Jacobo-Velazquez DA.Improving the health-benefits of kales (Brassica oleraceaL.
var.acephalaDC) through the tool of controlled abiotic stresses: a review.Plants (Basel).
2019;59(18):3032-3043. doi:10.1080/10408398.2018.1509835
U.S. Department of Agriculture.MyPlate: vegetables.
Office of Dietary Supplements.Calcium.
National Eye Institute.AREDS/AREDS2 frequently asked questions.
Rasmussen HM, Johnson EJ.Nutrients for the aging eye.Clin Interv Aging.
2015;133(12):14151424. doi:10.1001/jamaophthalmol.2015.3590
U.S. Department of Agriculture.
FoodData Central.Kale, raw.
U.S. Department of Agriculture.
FoodData Central.Kale, fresh, cooked (no fat added).
Ali L.Hail to kale.Today’s Dietitian.2022;24(4):42.
