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Kale is a cruciferous vegetable and is in the same family as broccoli and cabbage. Kale is a descendant of wild cabbage, with the first documents of kale originating in Europe and Asia. Historians believe that kale has been grown for thousands of years. However, kale has more recently received global awareness in markets around the world.¹

Kale is loaded with nutrients and antioxidants while having a versatile flavor that can be added to many different recipes. Kale has recently become a popular ingredient to add to recipes, and is often added to juices, smoothies, and salads.

Here are 6 health benefits of kale.

Kale is an excellent source of vitamin C

Vitamin C is one of the benefits of eating kale. Kale is higher in vitamin C content than most other greens. In fact, kale is estimated to contain about three times much as spinach.²

Vitamin C is an antioxidant that serves many essential functions in your body, including preventing iron deficiency and lowering blood pressure. Vitamin C works by removing excess salt and water from your body, which relaxes the blood vessel walls and reduces blood pressure. This is important because high blood pressure, also known as hypertension, can lead to heart disease and strokes.³

Vitamin C is responsible for aiding in the production of collagen, which can keep your skin, bones, and hair healthy. Vitamin C also supports a healthy immune system and can help protect your body from illnesses.

Kale may support bone health

Kale contains calcium, which is needed for healthy teeth and strong bones. Calcium is a mineral that helps your cells, nerves, and muscles function.⁴

Alongside calcium, kale contains a low amount of oxalate, a natural compound, which makes the calcium more easily absorbed into the body. Since your body does not make calcium, it can only receive it from the foods you eat.⁵

Kale is also a rich source of vitamin K, which works alongside vitamin D to support bone metabolism. Bone metabolism is the continued growth of the bones, and this function is necessary to keep them healthy and strong. When the body lacks support from the bone metabolism process, the skeletal system can weaken, leading to conditions such as broken bones or osteoporosis.⁶

Kale is heart-healthy

Kale contains nutrients that support heart health such as potassium, which helps your body maintain healthy blood pressure levels. Keeping your blood pressure at a healthy level, typically under 120/80 mm Hg, is important to avoid health concerns such as heart disease.⁴

Kale also contains substances that bind to cholesterol and prevent it from being reabsorbed by the body. This helps maintain the body’s cholesterol levels and reduces the total amount of cholesterol in the body. This is critical because high cholesterol levels can increase your risk of heart disease, heart attack, and stroke.

Kale supports eye health

Kale contains lutein and zeaxanthin, both of which support healthy eyes. Lutein and zeaxanthin are phytonutrients typically found in the retina. Phytonutrients are natural chemicals produced by plants that have antioxidant and inflammatory properties.⁷

Lutein is found in the peripheral regions of the retina and functions as a light filter that protects the eyes from sun damage.⁸ Zeaxanthin is found in the center of the retina and absorbs blue light that could be harmful to the eye.⁹

Studies have shown that people who consume these two antioxidants have a lower risk of macular degeneration and cataracts, which are two common eye disorders.¹⁰

Kale can aid in digestion

Improving digestive health is another one of the health benefits of kale. Kale is high in fiber and water content, both of which promote regular digestion and a healthy digestive tract.¹¹ Soluble fiber works to slow down the digestion process, which helps prevent blood sugar spikes. Insoluble fiber hydrates your body and helps move waste through the intestines.¹²

Digestion is important to your daily health because this is how your body processes nutrients and receives the energy that you need.¹³

The stems of kale are also rich in prebiotics, which serve as food for your microbiome. The microbiome refers to bacteria that live in your body and helps with digestion and destroying harmful bacteria to keep you healthy.¹⁴

Kale is anti-inflammatory

Kale is filled with omega-3 fatty acids, which are necessary to fight inflammation in the body. These fatty acids work to reduce the production of molecules and substances that are linked to inflammation, including inflammatory eicosanoids and cytokines.¹⁵

Additionally, the phytochemicals in kale help maintain your body’s normal inflammatory response and remove toxins.

Ways to Eat Kale

Kale can be found in most grocery stores in the fresh produce section. Kale has large, edible leaves that are typically dark green but can also sometimes be purple in color.

Kale can be eaten raw or cooked. Here are some ways you can add kale to your diet¹⁶:

• Add kale to your smoothie
• Make homemade juice with kale
• Use kale as a substitute for spinach
• Chop or puree kale to add into a dip
• Puree kale to make a sauce, such as pesto
• Add kale to a quiche or frittata recipe
• Sprinkle kale on a homemade pizza
• Add kale to your pasta dish
• Make a kale salad
• Add kale to soup
• Bake kale chips to have as a snack
• Sauté kale and add it to your dinner as a side

Try Kale Today

Now that you know more about the benefits of eating kale, try some today! Try one of our suggestions on how to add more kale to your diet and reap the health benefits.  

Here at Saber Healthcare, we prioritize our residents and offer services and dietary options to help them meet their nutritional goals. Our dietary teams work hard to develop and create menus that are not only delicious, but also meet our residents’ daily nutrition needs.

Saber Healthcare is an organization that provides services to more than 115 buildings across the states of Ohio, Pennsylvania, Virginia, North Carolina, Indiana, Delaware, and Florida. To learn more about our company and services, click here.

Saber Healthcare is an organization dedicated to providing consultant services to long-term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.

Sources

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2. Gunnars, Kris. “9 Health Benefits of Kale.” Healthline Media, healthline.com. January 5th, 2023. Accessed February 23rd, 2023. https://www.healthline.com/nutrition/10-proven-benefits-of-kale.
3. “5 Scientifically Proven Benefits of Vitamin C.” Saber Healthcare Group, saberhealth.com. September 4^th, 2020. Accessed February 23^rd, 2023. https://www.saberhealth.com/news/blog/5-vitamin-c-benefits.
4. Shubrook, Nicola. “Top 5 health benefits of kale.” Immediate Media Company, bbcgoodfood.com. Accessed February 23^rd, 2023. https://www.bbcgoodfood.com/howto/guide/health-benefits-kale.
5. “Calcium and bones.” National Library of Medicine, Medline Plus. Accessed February 28^th, 2023. https://medlineplus.gov/ency/article/002062.htm.
6. “Bone Metabolism: The Cycle of Bone Growth and Resorption.” ALPCO, alpco.com. Accessed February 28^th, 2023. https://www.alpco.com/cycle-bone-growth-resorption#:~:text=Bone%20metabolism%20is%20a%20continual,healthy%2C%20balanced%20bone%20metabolism%20ensues.
7. Anthony, Kiara. “Phytonutrients.” Healthline Media, healthline.com. May 25^th, 2019. Accessed March 1^st, 2023. https://www.healthline.com/health/phytonutrients#benefits.
8. “Lutein - Uses, Side Effects, and More.” WebMD, webmd.com. Accessed March 2^nd, 2023. https://www.webmd.com/vitamins/ai/ingredientmono-754/lutein#:~:text=Lutein%20is%20one%20of%20two,grapes%2C%20zucchini%2C%20and%20squash.
9. Alexis, Amber. “Zeaxanthin: Health Benefits and Top Food Sources.” Healthline Media, healthline.com. October 12^th, 2021. Accessed March 2^nd, 2023. https://www.healthline.com/nutrition/zeaxanthin.
10. “Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up.” National Library of Medicine, PubMed Central. Accessed February 23^rd, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5119484/.
11. Ware, Megan. “What are the health benefits of kale?” Healthline Media, Medical News Today. January 17^th, 2020. Accessed February 23^rd, 2023. https://www.medicalnewstoday.com/articles/270435.
12. “Dietary Fiber: Types and Health Benefits.” Saber Healthcare Group, saberhealth.com. September 27^th, 2022. Accessed March 1^st, 2023. https://www.saberhealth.com/news/blog/fiber-types-and-benefits.
13. “Digestive System.” Cleveland Clinic, clevelandclinic.org. Accessed February 23^rd, 2023. https://my.clevelandclinic.org/health/body/7041-digestive-system.
14. “What Does Gut Microbiome Have to Do With Your Health?” Northwestern Medicine® and Northwestern Memorial HealthCare, nm.org. Accessed February 23^rd, 2023. https://www.nm.org/healthbeat/healthy-tips/what-does-gut-microbiome-have-to-do-with-your-health#:~:text=Microbiome%20refers%20to%20the%20group,helps%20control%20your%20immune%20system.
15. Lewis, Alison. “10 Health Benefits Of Adding More Kale To Your Diet.” MindBodyGreen, mindbodygreen.com. May 31^st, 2020. Accessed February 23^rd, 2023. https://www.mindbodygreen.com/articles/health-benefits-of-eating-kale.
16. Loggins, Brittany and Seaver, Maggie. “The 10 Tastiest Ways to Eat More Kale—Even if You're Over Kale Salad.” Dotdash Meredith, realsimple.com. November 4^th, 2022. Accessed March 1^st, 2023. https://www.realsimple.com/health/nutrition-diet/healthy-eating/how-to-eat-kale.