Kale Vegetable: Health Benefits And Recipes

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Ritika Sharma

15 articles

Thursday, 08-Dec-2022

10 Min Read

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Kale Vegetable: Health Benefits And Recipes

Kale is a member of the Brassica oleracea plant species, which also includes broccoli and cauliflower. A kale plant may have either green or purple leaves. In contrast to a cabbage plant, the core leaves do not cluster together to create a head. As a result, kale is low on calories, has high fibre content, and is fat free.

These are the cornerstones of overall wellness. In the same family as other cruciferous vegetables, including cabbage, cauliflower, broccoli, and collard greens, kale is a superfood in its way. 

The distinctive purple and green foliage of kale differentiates them from other members of its family. Kale is a delicious option when other cruciferous vegetables are scarce throughout the winter. Kale has many benefits, and it aids in weight loss, promotes heart health and therefore, is advisable in various medical conditions.

Table Of Contents

1. Nutritional Values Of Kale

2. Types Of Kale

3. Health Benefits Of Kale

4. Side Effects Of Kale

5. Recipes From Kale

6. Dietitian’s Recommendation

7. The Final Say

8. FAQs

Nutritional Values Of Kale

  • Energy - 50 Kcal
  • Carbohydrates - 10.01 g
  • Protein - 3.30 g
  • Total Fat - 0.70 g
  • Cholesterol -0 mg
  • Dietary Fibre - 2.0 g


  • Folates - 29 µg
  • Niacin - 1.000 mg
  • Pantothenic acid - 0.091 mg
  • Pyridoxine - 0.271 mg
  • Riboflavin - 0.130 mg
  • Thiamin - 0.110 mg
  • Vitamin A  - 15376 IU
  • Vitamin C - 120 mg
  • Vitamin K - 817 µg


  • Sodium - 43 mg
  • Potassium - 447 mg


  • Calcium - 135 mg
  • Copper - 0.290 mg
  • Iron - 1.70 mg
  • Magnesium - 34 mg
  • Manganese - 0.774 mg
  • Phosphorus - 56 mg
  • Selenium - 0.9 µg
  • Zinc - 0.44 mg


  • Carotene-ß - 9226 µg
  • Crypto-xanthin-ß - 0 µg
  • Lutein-zeaxanthin - 39550 µg

Variants Of Kale

  • Curly Kale

The most popular kind of kale is the curly one. It is delicious and has a subtle peppery taste.

  • Lacinato Kale

Tuscan kale, also known as Dinosaur kale or Lacinato kale, has thin, dark green leaves that are distinctive.

  • Redbor Kale

The ruffled leaves of Redbor kale range from bright red to purple.

  • Russian Kale

The most elusive kind is Russian kale, often known as Siberian kale because of its flat, fringed leaves.

Health Benefits Of Kale

There are many health benefits of Kale. Some of them are listed below:

1. Beneficial To Heart

The bile acid sequestrants found in kale have been shown to reduce total blood cholesterol levels. Kale is a good source of vitamin C and vitamin K and omega-3 fatty acids. The heart will benefit from these vitamins.

2. Promotes Good Eye

Lutein and zeaxanthin, two antioxidants found in kale, decrease the risk of age-related retinitis pigmentosa. Other nutrients that contribute to healthy eyes are vitamins C and E, beta-carotene, and zinc. Kale is a trusted source for all of them.

3. Good For Digestion

Due to its high water and fibre content, kale is excellent for digestion. Additionally, they protect against constipation and improve the overall health of the digestive system. Iron is another component that aids in releasing energy from meals, and the B vitamins and vitamin C in kale assist with its absorption.

4. Boon In Diabetes

Fibre, a food that reduces blood glucose levels in individuals with type 1 diabetes, is present in roughly 0.6 grams in one cup of chopped parsley kale. The blood sugar levels of people with type 2 diabetes may also be lowered.

5. Contains Antioxidants

Saying that kale is high in antioxidants would be an understatement, where it is bursting at the seams. Vitamin C, beta-carotene, and other flavonoids and polyphenols are some antioxidants in kale. The other powerful antioxidants of kale include quercetin and kaempferol. Antioxidants like these are essential because free radicals accelerate ageing and may cause major diseases like cancer and heart disease if left unchecked.

6. Promotes Bone Density

Kale's high potassium content aids in maintaining healthy bones. According to available research, vitamin K insufficiency has been associated with an increased risk of fractures. Additionally, the vitamin C in kale helps maintain bone health by providing the bones with a supportive framework.

7. Detoxify The Body

The fibre content of kale is responsible for this effect. As a result, consistency is encouraged, and the detoxification process is aided. Consuming vegetables, not just kale, may help detoxify and boost liver function.

8. Aids In Brain Development

This is the case. Omega-3 fatty acids are essential for brain function, and the kale has them. In addition, omega-3s may help reduce blood sugar, which has been shown to speed up the ageing of brain cells and the decline of neuronal health. Moreover, kale is an excellent source of vitamin K. Sphingolipid, specific fat necessary for brain cell structure, cannot be made without this vitamin.

9. Releases Fatigue

Isothiocyanate in cruciferous vegetables like kale turns on the antioxidant enzyme Nrf2. And Nrf2 makes mitochondria, which turn glucose into cellular energy.

When your body has more mitochondria, your muscles operate better and experience less weariness.

10. Reduces Body Weight

Simple math tells us to lose weight. We need to cut our calorie intake below our energy expenditure. Consuming vegetables like kale, which have a low-calorie density, might be helpful. For example, just about 33 calories may be found in one cup of chopped kale.

Also, the high fibre of kale helps you feel fuller for longer and prevents you from overeating. To add to this, kale is a nutritious powerhouse.

Side Effects Of Kale

Eating kale must be avoided in some instances as it could cause serious health issues. Some of the problems are mentioned below:

1. Beta-blockers are a typical class of drugs prescribed by cardiologists. It has the potential to elevate serum potassium levels. Therefore, foods rich in potassium, such as kale, should be consumed in moderation by those who use beta-blockers.

2. A high potassium intake is dangerous for persons with the renal disease since it may cause further damage to the kidneys. Ingestion of too much potassium may be hazardous if the kidneys cannot excrete the mineral.

3. Vitamin K, which kale is abundant in, aids in blood clotting. Medications used to thin the blood, such as warfarin, might be affected by this (Coumadin).

Recipes From Kale

Kale can be consumed in the form of many dishes. Let us look into some of the recipes:

1. Kale Chips

One cup of kale chips, the most common way to prepare kale, has approximately 130 calories.


  • Kale leaves - a bunch
  • Sal - 1 tbsp
  • Olive oi l- 1 tbsp

Preparation Method

1. Get your oven ready by setting the temperature to 350 degrees Fahrenheit.

2. Meanwhile, prepare a parchment paper-lined cookie sheet in a regular oven.

3. First, cut the leaves away from the stem and then break them into manageable chunks.

4. Carefully rinse the leaves and pat them dry.

5. Olive oil and seasoned salt should be applied uniformly to the kale leaves.

6. Brown but not burn the leaves in the oven at 400 degrees for 10 to 15 minutes.

7. Serve.

2. Roasted Squash And Kale Salad


  • Butternut squash - 1 nos
  • Olive oil - 2 tbsp
  • Brown sugar - 3 tbsp
  • Salt- ½ tbsp
  • Pepper- ⅓ tbsp
  • Thinly sliced kale- 1 pound
  • Cucumber- 1, peeled
  • Thinly sliced red onion- ¼ cup 
  • Soy sauce- 2 tsp
  • Fresh lime juice- 1 tbsp 
  • Sesame oil- 2 teaspoons
  • Sugar- 1 teaspoon 
  • Peanut butter- 2 tbsp 
  • Fresh ginger- 2 tsp
  • Water- 1 tbsp 

Preparation Method

1. You should start by setting the oven temperature to 400 degrees Fahrenheit.

2. Prepare the butternut squash by peeling, seeding, and cutting it into 1-inch cubes.

3. The food should be tossed with olive oil, brown sugar, salt, and pepper. Then, put it into the oven and set the timer for 25 minutes.

4. Take it out of the oven and let it cool.

5. Add kale, cucumber, and red onion, and toss.

6. Put the soy sauce, lime juice, sugar, sesame oil, peanut butter, fresh ginger, and water in a blender and mix until smooth.

7. The salad is ready to be served after being dressed.

The Final Say

Kale is a popular green superfood in many salads and blended drinks. Kale's many health advantages may be traced to the wide variety of phytonutrients and antioxidants, minerals, and vitamins it contains. Eating kale may benefit your digestive system, brain, bones, and heart. Potential benefits include reduced inflammation, improved immune function and eyesight, and facilitated detoxification and weight reduction. However, thyroid drugs may not work as well, and they may cause allergic reactions or diarrhoea as potential side effects.


1. What is the taste of kale?

The harsh flavour of raw kale is a common complaint. Cooked kale may have a flavour similar to broccoli, although it may also be harsh.

2. What is baby kale?

Baby kale is only the plant's tender leaves when it is quite young.

3. Is kale safe for people with a risk of a blood clot?

Those worried about developing a blood clot must consult their physicians about the recommended daily intake of vitamin K.

Vitamin K is essential for blood clotting. Thus, individuals taking blood-thinning drugs like warfarin should consume around the same quantity of vitamin K daily to keep levels stable.

There is no need to exclude vitamin K-rich items from your diet; instead, it is more important to maintain a regular intake of the vitamin.


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