10 Health Benefits of Kales


The history of kales dates back to the Roman Times. As a member of the cabbage family, it packs vital minerals like broccoli, cauliflower and collards.

Kales are among the leading nutritious green vegetables.  They numerous health and nutrition benefits. Some compounds in kales are curative. Its popularity has been contributed by wide consumption from different cultures globally. It is grown in small scale for subsistence and in large scale for commercial purposes.

Let us have a look at the benefits one can gain from kales.

It Contains Essential Antioxidants

Antioxidants such as beta-carotene are richly contained in kales and other green vegetables. Besides, it has different flavonoids, vitamin C, and polyphenols. Antioxidants prevent oxidative damage by free radical in your body. It helps in curing ailments like cancer.

Well, you also need to note that antioxidant substances have extra essential functions too. Some other examples in kales are kaempferol as well as flavonoids quercetin.  It was discovered after vigorous research that these antioxidants are capable of protecting your heart, reducing hypertension, and offering protection against cancer, among other benefits.

Kales Are Rich in Vitamin C

Your body cell needs soluble antioxidants like vitamin C to perform important functions. Vitamin C content in kales is higher than other green vegetables and helps in synthesizing collagen- a protein whose structure is plentiful in your body.

 It Is Essential in Lowering Cholesterol

Your body requires cholesterol to carry out numerous essential tasks. It aids in making bile acids which enhances the digestion of fats. Cholesterol is changed to bile acids by the liver and allowed in your digestion truck anytime you take a fatty diet. Your bloodstream reabsorbs fats and bile acids for reuse. Cholesterol levels in your body can be lowered when bile acid sequestrants combine with bile acid to stop reabsorption. Additionally, it also lowers the chances of heart disease attacks.

Kales Is a Source of Vitamin K

Vitamin K is an essential nutrient that your body requires in its function. It activates some proteins and combines them with calcium to prevent clotting of your blood. Vitamin K is mainly sourced from kales globally. Did you know that there is vitamin K2 that differs from vitamin K1 found in kales? Vitamin K2 can be sourced from some animal products as well as soy foodstuffs that are fermentable. It is useful in either curbing osteoporosis or heart disease.

Helps Fight Against Cancer

Cancer is a deadly disease caused by the abnormal growth of the body cells.  Many compounds that are endowed in kales enhances the fight against cancer. For instance, sulforaphane curbs cancer at the muscular level. Besides, indole-3-carbinol also limits cancer attack. Also, cruciferous vegetables like kales greatly reduces cancer risks.

Kales Is Rich in Minerals

Minerals that some people may lack are richly contained in kales.  Cellular functions and bone health require the calcium present in kales. Furthermore, magnesium protects your body against either heart disease or diabetes. Additionally, potassium in kales help maintain body cells’ electrical gradient.  It also prevents heart disease and lowers blood pressure. However, oxalate in kales is minimal compared to other green vegetables. It limits mineral absorption. Other minerals present in kales are copper and manganese. The amount of fats endorsed in kales is scanty. However, omega 3 fatty acid, known as alpha-linolenic acid, is plentiful in it.  Its little content of calories contributes to most nutrients present in kales. Increase your kale intake and see how your food nutrient content will rise significantly.

Kales Contain Lutein, Zaexanthin and Nutrients That Protect the Eye

Eyesight problems tend to persist as age advances. It can be controlled by numerous nutrients present in food. A carotenoid antioxidant such as zaexanthin and lutein are examples that are largely found in kales. People with sufficient intake of these antioxidants are protected against cataracts and muscular degeneration.

Beta-Carotene Is Highly Contained in Kales

Antioxidant beta-carotene is highly endorsed in kales. It is changed to vitamin A by the body, explaining why it is not proper to argue that vitamin A is richly contained in kales. You can add vitamin A to your body by consuming more kales.

Important in Weight Loss

Kales play an important role in losing weight. Although it has little calories, it still gives your body bulk. Also, much water contained in it minimizes its energy density. Diets whose energy density is minimal are essential in losing weight, according to studies. Additionally, there are little fiber and protein in kales which play important roles in weight loss. You are therefore advised to add it to weight loss foods.

Rich in Iron that Facilitates Digestion

Irons boost health, particularly in women. It facilitates oxygen transportation to different parts of the body, growth of cells, and proper functioning of the liver. Furthermore, iron enhances the creation of enzymes and hemoglobin. Well, how can you increase iron kales? A pan of cast- iron can be used to prepare it, then combine it with a diet loaded with vitamin C.

The fiber contained in kales enhances digestion and excretion. Do you discard kale stems? Probiotics that feed the microbiome are richly contained in stems and should therefore not be removed.


Kales have numerous health benefits and comes in different varieties. Most species are green, although some are either red or purple. Consumable species includes dinosaur and ornamental kales. Both have different tastes, textures, and forms. It isn’t easy to single out the healthiest type of kales as all of them are highly nutritious. The addition of kales to your various foods including salads or recipes is easy. Kale chips are the most common snack. The addition of kales to delicacies is also popular and is advised to improve value in nutrition. It is therefore unopposed that kales are amongst the healthiest greens globally.

Latest posts by Elena Ognivtseva (see all)

Nutritionist, Cornell University, MS

I believe that nutrition science is a wonderful helper both for the preventive improvement of health and adjunctive therapy in treatment. My goal is to help people improve their health and well-being without torturing themselves with unnecessary dietary restrictions. I am a supporter of a healthy lifestyle – I play sports, cycle, and swim in the lake all year round. With my work, I have been featured in Vice, Country Living, Harrods magazine, Daily Telegraph, Grazia, Women's Health, and other media outlets.

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