There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves with a hard, fibrous stem.

A single cup, or 21 grams g , of raw kale contains 1 :. Each serving also contains a small amount of folate , vitamin B6, potassium, magnesium, and iron. Adding more kale to your diet is a great way to boost your intake of these key vitamins and minerals, along with other important nutrients.

Kale is low in calories and contains several important nutrients, including vitamin K, vitamin C, and manganese. Like other leafy greens, kale is very high in antioxidants. These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols 2.

Antioxidants are substances that help counteract oxidative damage by neutralizing free radicals in the body 3. Oxidative damage is believed to be among the leading drivers of aging and many chronic conditions, including cancer 4. This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale 5.

Interestingly, test-tube and animal studies suggest that these compounds may help ease inflammation, support heart health, slow the growth of cancer cells, and protect against chronic disease 6 , 7 , 8.

Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body 9.

Kale is higher in vitamin C than most other greens, containing about three times much as spinach and collard greens 1 , 10 , This makes kale an excellent addition to a healthy, well-rounded diet, alongside other fruits and vegetables rich in vitamin C.

Kale is a good source of vitamin C, an antioxidant that aids in the synthesis of collagen and has many important roles in the body. For instance, it is used to make bile acids, which are substances that help the body digest fats The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a high fat meal When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Certain substances in kale can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body One study in people with metabolic syndrome found that consuming 14 g of kale powder every day for 8 weeks significantly reduced levels of LDL bad cholesterol, along with blood pressure , belly fat, and fasting blood sugar levels According to one older study, steaming kale dramatically increases the bile acid binding effect.

Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective. The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin The form of vitamin K in kale is K1, which is different than vitamin K2.

Vitamin K2 is found in fermented soy foods and certain animal products and may help prevent heart disease and osteoporosis Vitamin K is an important nutrient that is involved in blood clotting.

Cancer is a condition characterized by the uncontrolled growth of cells Kale is actually loaded with compounds that are believed to have protective effects against cancer. One of these is sulforaphane, a substance that has been shown to help block the formation of cancer at the molecular level 21 , Kale is listed as one of the best foods to fight UTIs due to its extraordinary nutritional profile.

Kale is chock-full of pro-vitamin A kale contains almost as much pro-vitamin A as carrots , and pro-vitamin A is known to promote healthy surface linings of the urinary tracts.

A study published in Pediatrics International, a renowned scientific journal, investigated the effect of vitamin A on recurrent UTIs urinary tract infections. The researchers gave 12 volunteers with recurrent UTIs vitamin A supplementation, in addition to antimicrobial treatment.

The control group, also consisting of 12 volunteers, were given a placebo. During the first 6 months of the study, the infection rate of the group who took the vitamin A supplement dropped from 3.

Furthermore, kale is low in oxalates, which offers additional health benefits for people who suffer from certain types of hyperoxaluria excessive urinary excretion of oxalate and to people who are prone to developing calcium-oxalate kidney stones. Oxalates are naturally-occurring substances present in significant amounts in many green leafy vegetables such as spinach, purslane and parsley.

The link between foods rich in oxalates and kidney stones has caused quite some debate over the purported health benefits of green smoothies see Oxalates in Green Smoothies , and if you have reason to be concerned about oxalates in your diet, using kale instead of spinach in your green smoothies may be the way to go.

FOODS TOOLS ABOUT. Health Benefits of Kale: Why Kale is Superfood No. Kale — An Antioxidant Superstar Curly kale is a nutritional powerhouse packed with antioxidants such as vitamin C, beta-carotene, kaempferol and quercetin.

See Also: 10 Kale Cookbooks to Add to Your Bookshelf. Related Articles. The Chef'n Kale Trimmer pictured on the right helps you devein curly kale in a snap! All you have to do is slide a kale stem through one of the eight holes, and this nifty tool will strip all the leaves off in a fraction of the time it would take to separate those leaves by hand.

A must-have for all kale fans, this smart little tool is available through Amazon. Health Benefits of Microgreens Uncovered Learn what makes these edible seedlings one of the healthiest foods you can eat.

It can even be eaten raw. In general, the smaller, younger leaves are more tender. These chips are light, nutritious and a cinch to make. To make the kale chips, simply tear or cut kale leaves into large pieces and toss them in a bowl with olive oil and salt.

Place them on a sheet pan in a single layer and bake in the oven at °F for about 10 minutes until they're nice and crispy. That's it! This recipe simply calls for salt but kale chips are like a black canvas. Sprinkle on whatever spices you like to add different flavors.

Garlic powder, chili powder, and lemon pepper are all good options. Make sure you dry the kale leaves well before tossing them with olive oil and salt. This will help them crisp up nicely in the oven. To store kale chips, first be sure to let them cool down completely.

This helps keep them crispy. Then, store them in an airtight container at room temperature for days. YOUR PATH TO WELLNESS STARTS HERE! Get my best healthy recipes and tips sent straight to your inbox!

I am loving crispy kale right now, I add some sugar and salt and it tastes like seaweed you get at the chinese.

Thanks for sharing the useful information. Kale is undoubtedly one of the most nutrient-dense and healthiest foods on the planet.

I have been using kale in salads more often than any kinds of lettuce. I also do the crispy kale for company. They love the change. Love this! What a great articles on the benefits of kale! We're going to feature this on our Facebook page and link here so people can read it themselves and get your kale chip recipe.

I love having Kale in my garden, Sonali. It is wonderful in smoothies and I LOVE Kale chips!!! Thank you for sharing all this great Kale info on Fit and Fabulous Fridays!! I just discovered your blog this evening.

I can't wait to try some of your recipes. About the kale chips, I made these the other day for the family, and while they were tasty and we all felt good about the fact we were eating kale as if it were potato chips, just how much nutrition is left when the kale is baked.

Do you think all the good phytochemicals and whatnot are baked out? Thanks Anna! That's a great question with a complicated answer. There's a lot of debate as to whether vegetables are healthier raw or cooked.

I think the take home point is that many vegetables, including kale, have important nutrients and phytochemicals in the raw state. But they also have other beneficial compounds that are formed with cooking. So you should eat a mixture of both raw and cooked forms.

Heat can destroy many nutrients so keep cooking time to a minimum, and in general avoid boiling your veggies for a long time because this cooking method seems to lead to the greatest loss of nutrients.