kale | Health Topics | NutritionFacts.org

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Topic summary contributed by volunteer(s): Randy

Kale is a dark leafy green, cruciferous vegetable, and an excellent choice for one of our nine a day servings of fruits and vegetables. Kale is a good source of antioxidants, calcium, nitrates, skin-enhancing carotenoids and other phytonutrients such as lutein and zeaxanthin, which may be protective against glaucoma. Unfortunately, kale is not common in the American diet.

Kale like other cruciferous vegetables may boost mood, lower cholesterol, prevent DNA damage, improve immune function, prevent cancer (like breast and kidney cancer) increase cancer survival rates, and reduce the risk of chronic age-related diseases.

Kale is one of the more effective bile acid-binding vegetables, which may play a role in lowering the risk of premature degenerative diseases. To avoid interfering with thyroid function, a person must be careful not to eat too much raw kale. Chopping kale and then waiting at least 40 minutes before cooking it or mixing some mustard powder to cooked kale helps produce the anti-cancer nutrient, sulforaphane. Kale chips can be both a healthy and delicious snack.

All Videos for Kale

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Dr. Greger teams up with Chef Rich Landau to offer tips on how and why to eat healthier.

Best Food to Counter the Effects of Air Pollution

Best Food to Counter the Effects of Air Pollution

There is a food that offers the best of both worlds—significantly improving our ability to detox carcinogens, like diesel fumes, and decreasing inflammation in our airways, all the while improving our respiratory defenses against infections.

Animal Protein, Pregnancy, and Childhood Obesity

Animal Protein, Pregnancy, & Childhood Obesity

What pregnant women eat may even affect the health of their grandchildren.

The Risks and Benefits of Sensible Sun Exposure

The Risks & Benefits of Sensible Sun Exposure

We don’t have to choose between the lesser of two evils: skin cancer versus internal cancers from vitamin D deficiency.

26. How to Regenerate Coenzyme Q10 (CoQ10) Naturally

How to Regenerate Coenzyme Q10 (CoQ10) Naturally

Chlorophyll in our bloodstream after eating greens may react with wavelengths of sunlight that penetrate through our skin to reactivate the antioxidant Coenzyme Q10 (ubiquinol).

5. Using the Produce Aisle to Boost Immune Function

Using the Produce Aisle to Boost Immune Function

Vegetables tested head-to-head to see which boosts immune function best.

Industry Response to Plants Not Pills

Industry Response to Plants Not Pills

The whole food is greater than the sum of its parts: how unscrupulous marketers use evidence that ties high blood levels of phytonutrients with superior health to sell dietary supplements that may do more harm than good.

Can Diet Protect Against Kidney Cancer?

Can Diet Protect Against Kidney Cancer?

Plant-based diets appear to protect against renal cell carcinoma both directly and indirectly.

Cooked Beans or Sprouted Beans?

Cooked Beans or Sprouted Beans?

How do canned versus germinated beans (such as sprouted lentils) compare when it comes to protecting brain cells and destroying melanoma, kidney, and breast cancer cells.

How to Diagnose Gluten Intolerance

How to Diagnose Gluten Intolerance

After a formal evaluation to rule out celiac disease, those who suspect they might have gluten sensitivity should first try improving their diet and then have other causes excluded before going on a gluten-free diet, since as many as 1 in 3 people who avoid gluten for symptom control end up having a different disease altogether.

Second Strategy to Cooking Broccoli

Second Strategy to Cooking Broccoli

Adding myrosinase enzymes in the form of even a pinch of mustard powder to cooked cruciferous (cabbage-family) vegetables like kale, collards or Brussels sprouts can offer anti-cancer sulforaphane levels comparable to raw, removing the necessity to pre-chop for maximum health benefits.

Which Vegetable Binds Bile Best?

Which Vegetable Binds Bile Best?

Which foods are best at removing carcinogenic bile acids from the body: asparagus, beets, broccoli, cabbage, carrots, cauliflower, collards, eggplant, green beans, kale, mustard greens, okra, or peppers? And do they work better raw or cooked?

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