Is Kale Healthy? Top Kale Benefits—Plus How to Eat More of It

If you're used to chowing down on spinach to up your iron and vitamin K intake, the flavor of kale might be off-putting at first—but don't let that stop you. Read on to learn what kale is, the various types of kale, how to prepare it, and why it's worth adding to your salad (or making some smoky kale chips for a snack) every week.

What Is Kale?

A member of the cabbage family, kale is a leafy green related to Brussels sprouts, broccoli, and other cruciferous veggies. It has grown in popularity thanks to its wide variety of health benefits and high concentration of vitamins, minerals, and fiber.

In the past, U.S. farmers grew kale leaves primarily as a garnish. Throughout Europe and other parts of the world, however—like Asia, South America, and Africa—kale has been a widely-used vegetable since before the Middle Ages. Today, most of the kale grown in the U.S. comes from California farms, with Georgia, New Jersey, and Texas following not too far behind.

Types of Kale

There are as many kale types as there are ways to prepare this delicious leafy vegetable, and it comes in a range of colors from deep green and purple to even white and pink. Unlike its relative, the cabbage, kale doesn't grow in a round head but in long stalks similar to romaine lettuce. The most common variations of kale include curly, purple, and dinosaur kale.

Curly Kale

Curly Kale features dark, thickly ruffled leaves and is a sturdy, earthy green with a peppery edge that tends to be bitter when eaten raw. If you prefer less bitterness, choose baby kale because it has a milder flavor.

Purple Kale

Redbor or purple kale is distinctive from other kale varieties thanks to its deep purple stems and vibrant, frilly leaves in shades of red and maroon. Eaten raw, it has a mild cabbage-like flavor and a hearty texture that becomes softer and sweeter when cooked.

Dinosaur Kale

Dinosaur or Lacinato Kale, aka Tuscan Kale, has been a staple in Italian cuisine for centuries. Also called cavolo nero ("black cabbage" in Italian), it has long, dimpled blue-green leaves (reminiscent of reptile skin) and is more delicate and less bitter than curly kale.

Kale Health Benefits and Nutrition Facts

The nutritional benefits of kale are among the highest of any food. It's incredibly high in nutrients and provides over 100% of the Recommended Dietary Allowance (RDA) of several vitamins, including K and C. But the benefits of eating kale don't stop there. Here are some more kale benefits to consider.

Provides Antioxidants

Antioxidants protect our bodies from free radicals, which are linked to cancer, blood vessel diseases, and other health issues. The flavonols kaempferol and quercetin are among the top antioxidants found in kale that may protect our body from health problems such as cataracts, glaucoma, and chronic obstructive pulmonary disease (COPD).

Contributes to Heart Health

Researchers have learned that adding kale to your diet regularly can increase your HDL (aka "good" cholesterol) while simultaneously lowering your LDL ("bad" cholesterol) levels. Thanks to its high levels of antioxidants and anti-inflammatory nutrients, kale helps us avoid clogged arteries and plaque build-up in our circulatory system.

Contains Cancer-Fighting Substances

Kale has been shown to contain a range of compounds believed to protect our bodies from forming cancer cells. Sulforaphane and indole-3-carbinol are just two anticarcinogenic agents (cancer inhibitors) found in kale.

Promotes Gut Health

According to the USDA, just 100 grams of raw kale has about four grams of fiber, nearly 11% of the RDA. As a high-fiber food, eating kale will benefit your gut health and help you feel full. Kale is also low in calories, which can help with weight management.

Benefits Eye Health

Kale is known to have a significant amount of vitamin A, which promotes eye health. A 100-gram serving of raw kale contains over 25% of the RDA. In particular, kale is full of the carotenoids lutein and zeaxanthin, which help protect against age-related macular degeneration (AMD).

Supports Strong Bones

If you're trying to reduce your dairy intake or follow a plant-based diet, you'll be happy to learn that kale is a great source of calcium. While it provides about 2% of the daily value of calcium for adults, kale has a higher calcium absorption rate than milk. Consuming enough calcium in your diet helps prevent bone loss and diseases like osteoporosis.

Additionally, kale is abundant in vitamin K; just 1 cup of raw kale has 94% of the vitamin K RDA for adults. According to the NIH, studies have shown that Vitamin K promotes a higher bone mineral density, so eating kale and vitamin K-rich foods promotes healthy, strong bones.

Boosts Immunity

Increasing your vitamin C intake can boost your body's immune system, helping to fight infections and prevent common ailments like the cold. This is yet another benefit of eating kale, as it contains lots of vitamin C—more than other leafy greens. A 100-gram serving of raw kale has over 100% of your recommended daily intake.

Helps Reduce Diabetes Risk

While fiber has many health benefits, one you may not think of is its link to reducing the risk of type 2 diabetes. For this, kale wins again. The fiber content in kale can help prevent the development of diabetes, and for those who already live with diabetes, an increase in fiber has also been shown to help reduce blood glucose levels. Additionally, the antioxidants in kale help avoid complications from diabetes.

Aids Skin and Hair Health

The vitamins found in kale are also beneficial for your skin and hair health. Vitamin A and beta-carotene are essential for hair growth. Vitamin C aids in collagen production, a protein your body uses for skin elasticity and strength.

How to Prepare Kale

Kale can be eaten raw in salads, but it's also delicious when sautéed, steamed, or even baked into crisps that are a fantastic crunchy substitute for potato chips. Here are some of our favorite ways to enjoy this vegetable.

Raw

Kale packs a wallop nutrient-wise when eaten raw. Try it in your everyday salad, as a base for kale Caesar salad, or as an ingredient in a surprisingly delicious smoothie.

Stir-Fried

Remove the tough spines and chop or cut the kale leaves into strips for a great addition to stir-fries. You can also add kale to other dishes, like pasta or scrambled eggs.

Boiled

Kale leaves are hearty. They can soften with boiling but keep their beautiful color, making kale an ideal addition to soups and stews.

Sautéed

Kale is a great choice for sautéed side dishes because the leaves don't get limp like other greens. Try sautéed kale as a side dish with chicken, pork chops, or steak.

Baked

Add kale to casseroles, egg frittatas, or other baked dishes to increase their nutritional value. Due to its texture, kale will crisp up when baked, providing a welcome taste and texture.

How to Freeze Kale

Properly storing kale is essential to keep it from spoiling. If not using kale right away, try freezing it. Freezing kale is a simple way to avoid tossing piles of yellowed, wilted leaves, and it gives you easy access to a healthy ingredient for smoothies or sautés.

Follow these steps to freeze kale:

1. Wash the leaves and remove the thick stems (which can be frozen separately for use in soups or stews where they'll be cooked down more). Don't worry about blanching.
2. Roughly tear or chop the leaves and then place small clumps on a cookie sheet. Place the cookie sheet into the freezer.
3. After a few hours, move the frozen clumps to freezer bags or containers until you're ready to grab a handful for a recipe.