The past few years have seen kale rise to star status at farmers' markets and grocery stores.As part of an overall healthy pattern of eating, research has linked the cruciferous veggie and/or its nutrients to a number of potential health benefits:.Just for reference, one study in the Journal of the North Carolina Academy of Science found that a typical adult could chow down on 153 pounds of kale daily and still be under the safe limit of lead exposure set by the World Health Organization.Given that less than 10% of U.S. adults eat the five servings of fruits and veggies a day recommended by public health experts, you probably don’t have to worry about “dangerous” levels of kale.The leafy green’s high levels of vitamin K could interfere with the medication’s effectiveness, which might necessitate a dosage adjustment.Both kale and spinach are low in calories, provide antioxidant benefits, and deliver a unique mix of nutrients.Spinach is slightly higher in magnesium, iron, and folate, which are important for circulation, muscle function, and cognition.FACT: Whether celery juice or the alkaline diet, it seems we’re always hearing about some “wellness” trend promising fast and easy weight loss.Lasting weight loss generally involves multiple aspects of a person’s lifestyle, including physical activity and healthy patterns of eating.FACT: Sure, juicing may seem like a quick and easy way to consume more kale, especially if you don’t love the slightly bitter taste of its leaves.This eating style has surged in popularity over the past few years, thanks in part to social media influencers waxing poetic over pretty pics of raw, rainbow-color fruits and veggies.A writer, editor, and content strategist based in New York, she specializes in health & wellness, lifestyle, consumer products, and more.This article was reviewed for accuracy in July 2021 by Tiffany Bullard, PhD, manager for clinical research at WW.


Kale: The Leafy Green Full of Vitamins

People with existing thyroid conditions should check with their doctor, but most can enjoy kale as part of a healthy diet.). .

When You Eat Kale Every Day, This Is What Happens To Your Body

It's been praised for its excellent nutritional profile, according to Marina Yuabova, a nurse practitioner and assistant professor at CUNY.In addition to being good for you, kale can also be prepared in a variety of ways, whether it's raw in a salad, steamed with garlic and a kiss of olive oil, sautéed with other complimentary flavors and textures, or even pureed into a pesto. .

​How Much Kale Can You Eat Per Week?

One cup of kale has only 35 calories and packs in 2.5 grams of fiber, according to Lauren Manganiello, registered dietitian.Plus, eating too much fiber (like what you find in kale) could wreck havoc on your GI system, causing bloating, diarrhea, gas, constipation, and even improper absorption of nutrients.She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.When you do nosh on this dark leafy green, pair it with foods rich in fatty acids like oil or nuts to boost the uptake of fat-soluble vitamins, according to Manganiello.“Kale is also a good source of iron and pairing it with foods rich in vitamin C, such as strawberries, citrus fruits or lemon juice, help with absorption,” she says.Christine Yu Christine Yu is a freelance writer, yoga teacher, and avid runner who regularly covers health, fitness, nutrition, and wellness for outlets like Well + Good, Women’s Health, Runner’s World, and Outside. .

Kale Might Not Be As Good for You As You Think

However, it's probably not something to worry about as you would have to eat an excessive amount of raw kale to experience these negative effects — a lot more then you're likely to have in one sitting.The Environmental Working Group just released its "Dirty Dozen" list for the year, which is a guide to the products that are covered in the most pesticides."We were surprised kale had so many pesticides on it, but the test results were unequivocal," said EWG toxicologist Alexis Temkin."Fruits and vegetables are an important part of everyone's diet, and when it comes to some conventionally grown produce items, such as kale, choosing organic may be a better option.". .

Can You Eat Raw Kale, and Should You?

These molecules help counteract oxidative damage caused by compounds called free radicals and may reduce your risk of conditions like heart disease, Alzheimer’s, and certain forms of cancer ( 2 , 3 ).Compared with raw kale, all cooking methods resulted in a significant reduction in total antioxidants and minerals, including calcium, potassium, iron, zinc, and magnesium ( 7 ).While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).There are some concerns about eating raw kale, as goitrins can decrease the uptake of iodine, which is essential for the production of thyroid hormones ( 8 ).As a result, thyroid dysfunction can lead to reduced energy levels, weight gain, sensitivity to cold, and irregularities in heart rate ( 9 ).One review of goitrin concentrations in cruciferous vegetables found that only an excessive intake of 2.2 pounds (1 kg) of kale per day for several months significantly impaired thyroid function in otherwise healthy adults ( 8 ). .

Here's What Happens When You Eat Kale Every Day

Kale is hailed as a superfood, and considered to be one of the most nutrient-rich vegetables in the world — even healthier in some respects than spinach (via Boston Magazine). .

Can Dogs Eat Kale?

These issues usually resolve with veterinary treatment, but are a good argument against feeding kale ribs to dogs as a tasty treat.Dogs that are prone to kidney or bladder stones should avoid other foods with high calcium oxalate contents.Dr. Jerry Klein, chief veterinary officer for the AKC, states, “Broccoli is considered safe for dogs if the total amount ingested is less than 10 percent of their daily intake.For a small or toy breed dog, however, that might be eating three-fourths of a cup or less of food a day, even a few broccoli florets or kale stalks can pose a risk.If your dog eats kale, the best thing you can do is monitor him closely for signs of intestinal upset or kidney and bladder stones.Peas, green beans, and cucumbers are safe for most dogs, and your veterinarian can provide you with more information about healthy treats and homemade diets.


10 Health Benefits of Kale

Kale is a popular vegetable and a member of the cabbage family.It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence.Eating more kale is a great way to dramatically increase the total nutrient content of your diet. .

Kale: Health Benefits & Nutrition Facts

Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens.It’s one of the simplest crops for local farmers to grow, thriving in small plots of land and personal gardens, according to the National Kale Day website.Kale is also a good source of potassium, with about 8 percent of the recommended daily intake per cup but significantly fewer calories than most high-potassium foods, such as bananas.According to the Linus Pauling Institute of Oregon State University, vitamin K is an essential factor in blood clotting and lack of it can cause hemorrhages.There are also suggestions that vitamin K might reduce the risk of heart disease because without it, mechanisms that stop the formation of blood vessel calcification might become inactive.Studies are still inconclusive, however, and one review of them, published in the journal Advances in Nutrition, suggested that future research focuses specifically on vitamin-K deficient patients.With one cup of cooked kale containing 10 percent of daily fiber needs, this leafy green can be helpful for those managing diabetes.“Magnesium is one of the minerals that most people are deficient in, but is extremely important for helping the body manage stress and maintain optimal digestion.”.These have been a popular topic of study in the nutritional scientific community, according to an article published in journal of Cancer Prevention Research.According to World’s Healthiest Foods, research suggests that kale is likely most helpful in protecting against bladder, breast, colon, ovary and prostate cancers.“Iron helps in the formation of hemoglobin, which is the main carrier of oxygen to cells of the body and is also important for muscle and brain health,” explained Paymaster.According to the University of Maryland Medical Center, omega-3 fatty acids are important for brain memory, performance, and behavioral function.Sulphorophane, like kale’s other antioxidants, has anti-inflammatory properties that, according to an article in Neuroscience Letters, may help cognitive function, especially after brain injury.While kale may help cholesterol levels whether it’s raw or cooked, new research shows that steaming it can give you the greatest benefit.A study published in Nutrition Research found that the fiber in steamed kale binds better to bile in the digestive tract, which results in more cholesterol being removed.“Calcium aids in bone loss prevention, as well as maintaining a healthy metabolism and alkaline environment in your body,” explained Paymaster.In January of 2014, The New York Times published an opinion piece discussing possible connections between kale and other cruciferous vegetables and thyroid problems.Recent studies, however, have shown that kale and its cruciferous cousins do not interfere with thyroid functioning in healthy people, according to World’s Healthiest Foods.You can blend it into smoothies, soups or sauces, sauté it with other vegetables in a stir-fry, massage it with a bit of olive oil and sea salt for the base of a green salad, bake it into frittatas, lasagnas or burgers and, of course, make kale chips!". .

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