Everyone seems to be talking about green smoothies, superfood shakes and vegetable juices nowadays. And no wonder; people are discovering all over the world that they help curb unhealthy cravings, boost their immunity and are even a fantastic meal replacement for busy folks on the go.

And what is one of the most common ingredients in these “green” superfood concoctions?


Rich in vitamin K, vitamin A and vitamin C along with other vital nutrients, the bushel of health benefits of kale will be covered in this article.

Nutritional Benefits

  • Kale is the top lutein-containing food. Among the carotenoids, lutein is perhaps best known for its supportive role in eye health, and in particular, for its ability to protect different parts of the eye from potential damage by light or oxygen.
  • Over 45 different flavonoids have been identified in kale, notably kaempferol, quercetin, and isorhamnetin.
  • Kale is a top food source for at least four glucosinolates, and once kale is eaten and digested, these glucosinolates can be converted by the body into cancer preventive compounds
  • The isothiocyanates (ITCs) made from kale’s glucosinolates have been shown to help regulate detox activities in our cells.
  • Kale contains a variety of fiber-related nutrients that help to lower LDL and total cholesterol, while raising the “good” HDL cholesterol.
  • Kale is 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

Best Ways to Use

  • Kale makes a wonderful bed and foundation for a loaded salad.
  • Kale can easily be thrown in soups and stews to level up the nutrient content.
  • Instead of spinach, use kale in a shake or smoothie.
  • Homemade kale chips make for a low-calorie salty snack.