Wellness Nutrition 5 Health Benefits of Kale By Lauren Manaker MS, RDN, LD Lauren Manaker MS, RDN, LD Lauren Manaker is an award-winning registered dietitian, book author, speaker, and entrepreneur. She has been practicing dietetics since 2004, and has worked in a wide variety of settings. She earned a bachelor's degree from the University of Florida, a master's degree in clinical nutrition from Rush University, and she completed her dietetic internship through the Rush University Medical Center system in Chicago. Lauren has been featured in a wide variety of media outlets, including Verywell Fit, Health and SHAPE, and is a regular contributor to EatingWell, VeryWell Health, and many more outlets, while also being a member of the Medical Review Board for Eat This, Not That. Lauren lives in Charleston, South Carolina with her husband and young daughter. They take advantage of everything the Lowcountry has to offer, and they are always up for an oyster roast or a sunset cruise around the Charleston harbor. health's editorial guidelines Published on November 14, 2023 Medically reviewed by Kierra Brown, RD Medically reviewed by Kierra Brown, RD Kierra Brown, RD, is a registered bariatric dietitian and freelance writer on her blog Nutrition with Kie. learn more Trending Videos Close this video player Ray Kachatorian / Getty Images Kale is a leafy green vegetable with a lot of versatility and a strong nutritional composition full of vitamins A, C, and K, fiber and antioxidants. Kale belongs to the cabbage family, along with Brussel sprouts, broccoli, and other cruciferous vegetables. You can identify kale it by its green or purple curly leaves. Kale has been used since before the Middle Ages throughout Europe, Asia, South America, and Africa, but it took much longer for it to be made popular in U.S. diet. Today, most of the kale grown in the U.S. comes from farms in California farms, Georgia, New Jersey, and Texas. Keep reading to learn how adding kale to your diet can benefit your health, and how to go about consuming it regularly. May Reduce Macular Degeneration Risk Kale is a natural source of a natural plant compound called carotenoids. One carotenoids, called lutein, may help protect the eyes from developing a condition called macular degeneration. Having macular degeneration means you lose vision in the center of your field of vision. Some data shows that the concentrations of lutein in plasma and the macular pigment increased significantly after consuming kale extract every day for four weeks. Other data shows higher plasma lutein was associated with a 37% reduced risk of macular degeneration. Therefore, adding kale to your diet can have a positive impact in your eye health, reducing the risk of a condition such as macular degeneration. May Support Heart Health Heart disease is the number one killer of both male and female adults in the U.S Including kale in your diet may protect the health of your heart, especially if it is included in an overall heart-healthy diet. One study evaluated how supplementing with kale juice affected the risk of coronary artery disease among 32 men with high cholesterol. The participants consumed 150 milliliters (mL) of kale juice per day for a 12-week intervention period. The researchers of the study concluded that supplementing with kale juice regularly could have a positive impact on blood cholesterol levels. Some evidence suggests the intake of a compound naturally found in kale, called sulforaphane, may have effects that can help reduce the risk of cardiovascular disease. May Reduce The Risk Of Certain Cancers The risk of developing cancer can be impacted by many factors, including some that are completely out of your control, like genetic predispositions. While eating kale won’t necessarily be the magic bullet to living a cancer-free life, adding it your diet may help reduce the risk of certain cancers. However, more studies are needed to confirm this. That said, some studies have that that the sulforaphane compound found in kale may have inhibitory effects on breast cancer, lung cancer, liver cancer, and other malignant tumors. So, while stronger data is needed to confirm this link, the evidence suggesting that kale may protect against certain cancers is promising. May Support Bone Health When it comes to nutrients that support your bone health, calcium tends to be the most popular and well-known. While it's true that calcium can have an important role in promoting good bone health, it isn’t the only nutrient that has an impact on the strength of your bones. Like most leafy greens, kale is a great source of vitamin K, which has an important role in bone health. Some data suggests that vitamin K deficiency has been associated with a higher risk of bone fractures. One cup of cooked kale provides 493 micrograms (mcg), far more than the recommended "adequate intake" for this nutrient for healthy adults. 11 Foods for Strengthening Bones May Support Gut Health Having a healthy and balanced gut microbiota means that your gut is home to a diverse range of microorganisms working together in harmony to support your health in various ways. Kale may help support a healthy and balanced gut microbiota. The high proportion of soluble and insoluble fiber, as well as certain plant compounds, found in kale may positively affect the balance and quantity of the live bacteria found in your gut (probiotics). One study using mice showed that, among those who were obese and didn’t have a healthy and balanced gut microbiome, those which consumed kale showed positive effects on its gut microbiome. That said, additional studies on humans are needed to draw conclusive statements. Kale Nutritional Facts Here are the nutrition facts of one cup of raw kale, according to the USDA: Calories: 7Carbs: 1 gFiber: 1 gVitamin K: 493 micrograms (mcg), 68% of the Daily Value (DV)Vitamin C: 21 milligrams (mg), 22% of the DVManganese: 0.64 mg, 8% of the DVVitamin A: 172 mcg 6% of the DVRiboflavin: 0.17 mcg, 5% of the DVCalcium: 177 mg, 4% of the DV Kale also contains smaller quantities of many other nutrients, including folate. It is also a source of plant compounds that may support your health in various ways. Risks of Eating Kale While kale is highly nutritious and a great addition to most diets, it's also important to mention that overconsuming kale can lead to a few potential risks. Kale contains substances called thallium and goitrogens. Thallium is a heavy metal that can be harmful to humans in large amounts, and goitrogens can interfere with thyroid function if eaten in excessive quantities. Kale is also a source of oxalic acid, a compound that may negatively impact your body’s ability to absorb calcium. Some evidence suggests soaking and heating of high oxalate food, like kale, may help reduce the oxalate content. Additionally, kale is high in Vitamin K, which can interfere with blood thinners such as warfarin. Therefore, those taking such medication should monitor their intake of kale and other leafy greens. Lastly, due to its high fiber content, overconsuming kale can lead to bloating, gas, and other digestive issues. It's always recommended to maintain a varied diet to ensure a balanced intake of different nutrients. Herbs You Should Avoid Mixing With Heart Meds Tips For Consuming Kale Incorporating kale into your diet can be a simple and flavorful endeavor. One of the most straightforward ways is to add raw kale to your salads. The leafy green adds a robust texture and a slightly bitter flavor that can be balanced with sweet fruits like apples or pears. For a warm option, you can saute kale in a bit of olive oil and garlic, and then serve it as a side dish. Kale chips are a popular, crunchy alternative to potato chips and are easy to make at home with just a little bit of olive oil and seasoning. For those who enjoy a morning smoothie, adding a handful of kale can significantly boost its nutritional value. Juicing vs. Blending A Quick Review There are numerous health benefits associated with incorporating kale into your diet. Kale is packed with nutrients that support our health in various ways, and it can be added to dishes with very little effort. However, as with all foods, it's crucial to consume kale as part of a balanced diet. Overconsumption can lead to potential risks such as digestive issues and interference with certain medications. But when consumed adequately, kale can be an excellent addition to an overall balanced and healthy diet. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 10 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Arnold C, Jentsch S, Dawczynski J, Böhm V. Age-related macular degeneration: Effects of a short-term intervention with an oleaginous kale extract--a pilot study. Nutrition. 2013 Nov-Dec;29(11-12):1412-7. doi:10.1016/j.nut.2013.05.012 Merle BMJ, Cougnard-Grégoire A, Korobelnik JF, Schalch W, Etheve S, Rougier MB, Féart C, Samieri C, Delyfer MN, Delcourt C. Plasma Lutein, a Nutritional Biomarker for Development of Advanced Age-Related Macular Degeneration: The Alienor Study. Nutrients. 2021 Jun 15;13(6):2047. doi:10.3390/nu13062047 CDC. Heart Disease Facts. Kim SY, Yoon S, Kwon SM, Park KS, Lee-Kim YC. Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Biomed Environ Sci. 2008 Apr;21(2):91-7. doi: 10.1016/S0895-3988(08)60012-4 Vanduchova A, Anzenbacher P, Anzenbacherova E. Isothiocyanate from Broccoli, Sulforaphane, and Its Properties. J Med Food. 2019 Feb;22(2):121-126. doi: 10.1089/jmf.2018.0024 Wu G, Yan Y, Zhou Y, Duan Y, Zeng S, Wang X, Lin W, Ou C, Zhou J, Xu Z. Sulforaphane: Expected to Become a Novel Antitumor Compound. Oncol Res. 2020 Sep 1;28(4):439-446. doi:10.3727/096504020X15828892654385 Tsugawa N, Shiraki M. Vitamin K Nutrition and Bone Health. Nutrients. 2020 Jun 27;12(7):1909. doi:10.3390/nu12071909. USDA Food Database. Kale Shahinozzaman M, Raychaudhuri S, Fan S, Obanda DN. Kale Attenuates Inflammation and Modulates Gut Microbial Composition and Function in C57BL/6J Mice with Diet-Induced Obesity. Microorganisms. 2021 Jan 24;9(2):238. doi: 10.3390/microorganisms9020238 Šamec D, Urlić B, Salopek-Sondi B. Kale (Brassica oleracea var. acephala) as a superfood: Review of the scientific evidence behind the statement. Crit Rev Food Sci Nutr. 2019;59(15):2411-2422. doi: 10.1080/10408398.2018.1454400