Get Your Green on With These 20 Tasty Kale Recipes (2024)

FAQs

What are the benefits of eating kale everyday? ›

Possible health benefits of kale include lowering the risk of type 2 diabetes, protecting against heart disease, and helping prevent constipation. Kale may also improve bone, skin, and hair health. Kale is a healthful addition to a varied diet, and people can use it in numerous ways.

“Though most cooking methods result in loss of antioxidants, vitamins, and minerals, kale is still worth eating in whichever form you prefer. The benefits outweigh the nutrient loss,” Garcia said.

Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains. One cup of raw kale has just 20 calories.

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

Kale, for example, has more calcium, vitamin C, and vitamin K than spinach, while spinach has more vitamin A, vitamin E, iron, potassium, zinc, folate, and magnesium. They are both incredibly healthy options, but which one is best for your body is actually subjective.

Leafy Greens

Free radicals are molecules that can damage your cells and cause problems, including liver disease. Substances called antioxidants can help get rid of them. Leafy greens like spinach, kale, and collards are loaded with antioxidants. They're also packed with fiber, and other things your liver needs.

In more severe cases, your body can experience swelling of the thyroid gland which causes a goiter. If you are at high risk of developing kidney stones, then raw kale is a food that you need to avoid. The reason is, kale leaves contain a fairly high amount of oxalate.

Kale and Weight Loss

A cup of chopped kale contains only about 33 calories. Kale is rich in vitamins and minerals such as vitamin K, vitamin A, vitamin C, and antioxidants. This makes kale good for weight loss. It is a perfect choice for those looking to shed pounds while maintaining optimal nutrition.

If desired, season the sautéed kale with salt and pepper and a squeeze of lemon juice. For more flavor, try sautéing kale in this hearty lentil skillet or with some prosciutto and sweet potatoes.

Kale contains phytochemicals, sulfur-containing indolic glucosinolates, and aliphatic glucosinolates that have demonstrated anti-inflammatory activity [18].

What is the downside of kale? ›

Consumption of kale in excess can lead to constipation and stomach irritation. Due to the presence of oxalates, kale can increase the risk of kidney stones. Kale contains goitrogens, substances that inhibit the synthesis of thyroid hormone. So, its intake can increase the risk of iodine deficiency.

Kale and cabbage are both highly nutritious foods. Kale ranks slightly higher in most positive nutritional values – but only just. The only real difference in terms of nutrition between them is the anti-inflammatory factor, which granted, is quite important. But it must be pointed out that cabbage is not inflammatory.

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Not only does kale help aid in detoxification, it also helps your body maintain a healthy heart and blood sugar levels . Kale also contains calcium, potassium , vitamin C, beta carotene and numerous other nutrients which are very beneficial to your health.

“You can get plenty of nutrients in just 1-2 cups of raw kale,” Giles says. “There's not really a limit. However, it's best to get a variety of veggies throughout the day.” If you're on blood thinners or anticoagulant medication, you can still enjoy kale, but do it in a consistent manner.

Owing to these properties, kale has become widely known as a medicinal food source to treat bowel ailments, obesity, malnutrition problems, and chronic diseases, such as cardiovascular disease and cancer; to reduce DNA damage and enhance vitamin C, carotene, and erythrocyte glutathione peroxidase activity; to increase ...