The Latest News About Kale

Summary

What's New and Beneficial About Kale

WHFoods Recommendations

You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. This amount is equivalent to approximately 5 cups per week. A more optimal intake amount would be 1-1/2 cups per day, or about 10 cups per week. You can use our Veggie Advisor for help in figuring out your best cruciferous vegetable options.

Kale is one of the healthiest vegetables around and one way to be sure to enjoy outstanding nutrition and flavor from kale is to cook it properly. We recommend Healthy Steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into 1/2" slices and the stems into 1/4" lengths. While there might be potential health benefits from letting the stems and slices sit for about 5 minutes prior to cooking, the scientific research in this area is definitely mixed. You can find many key details in our article, Can Preparation Methods Impact the Benefits of Cruciferous Vegetables?.

Cruciferous Vegetable Benefits

All cruciferous vegetables—including kale—provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:

Health Benefits

Kale provides numerous health benefits including:

For more details on kale's health benefits, see this section of our kale write-up.

Nutrient Profile

Our rating system shows kale to be an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3. Over 45 different flavonoids have been identified in kale, and especially kaempferol, quercetin, and isorhamnetin. Its glucosonolates include glucobrassicin, glucoraphanin, gluconasturtiian, glucopaeolin, sinigrin, glucobrassicanapin, glucoiberin, and gluconapin. Kale also provides the lignans lariciresinol and pinoresinol.

Kale and Goitrogens

You may sometimes hear kale being described as a food that contains "goitrogens," or as a food that is "goitrogenic." For helpful information in this area—including our WHFoods Recommendations—please see our article What is meant by the term "goitrogen" and what is the connection between goitrogens, food, and health?.

For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up on kale.

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