Kale is a dark leafy green, cruciferous vegetable and an excellent choice for one of our nine a day servings of fruits and vegetables. It is a good source of antioxidants, calcium, lignans, nitrates, skin-enhancing carotenoids and other phytonutrients, including lutein and zeaxanthin (which may protective against glaucoma). Kale may even reduce cholesterol. Unfortunately, kale is not common in the American diet. One can overdo the consumption of raw kale. Cooked kale may improve immune function, though ideally should be chopped 45 minutes before cooking to maximize the production of the anti-cancer phytonutrient sulforophane.

Topic summary contributed by a volunteer.
To help out on the site, email

Watch videos about kale

  • Breast Cancer Survival and Lignan Intake
    Breast Cancer Survival and Lignan Intake
    One teaspoon of flax seeds may double one's daily production of lignans, phytonutrients that appear to play a role in both breast cancer prevention and survival.
  • Smoking Versus Kale Juice
    Smoking Versus Kale Juice
    The effect of kale juice on LDL and HDL cholesterol and the antioxidant capacity of the blood.
  • Kale and the Immune System
    Kale and the Immune System
    Comparing the immune system-boosting effect of cooked versus raw kale.
  • Vegetables Rate by Nitrate
    Vegetables Rate by Nitrate
    If nitrates can boost athletic performance and protect against heart disease, which vegetables have the most: beans, bulb vegetables (like garlic and onions), fruiting vegetables (like eggplant and...
  • Produce, Not Pills to Increase Physical Attractiveness
    Produce, Not Pills to Increase Physical Attractiveness
    Kale works better at boosting antioxidant levels in the skin than synthetic beta carotene, lutein, and mixed carotenoid supplements.
  • Egg Industry Blind Spot
    Egg Industry Blind Spot
    To help deflect criticism from the cholesterol content of their product, the egg industry touts the benefits of two phytonutrients, lutein and zeaxanthin, that have indeed been shown to be...
  • Convergence of Evidence
    Convergence of Evidence
    Profile of an editorial published by Dr. Dean Ornish in the American Journal of Cardiology describing the optimal diet and how simple choices can be as powerful as drugs and surgery.
  • Fish Intake Biomarker
    Fish Intake Biomarker
    Blood arsenic levels may be an accurate indicator of seafood intake
Page 3 of 41234