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Kale Benefits, Nutrition & Side Effects

Ever heard of the superfood sweeping the health world? That’s right; it’s kale! This green leafy vegetable is packed with a nutrient bundle, making it a health booster. The potential health benefits of kale start From its ability to boost your immune system to its potential to lower cholesterol levels; kale is one of the healthiest foods. Below we have listed some of kale’s significant health benefits for you to look at.

Top 14 Kale Benefits: You Should Know About It

You can’t go wrong with kale as a nutrient-packed powerhouse! This green vegetable contains essential vitamins and minerals that positively affect your health. To begin with, one cup of raw kale provides more than 100% of the daily necessary amount of vitamins C and K. However, kale contains a wealth of antioxidants that can help shield your body from the harm that free radicals can do. So include some kale in your next meal to increase your nutritional intake and improve your general health. Go through the nutritional value below to get a better hold of this vegetable.

Kale Health Benefits

1. Diabetes Management

It’s perfect for diabetes management as it’s rich in blood sugar, healthy nutrients like fibre, and potent antioxidants. The fibre & antioxidants can help protect the body from blood sugar spikes. Additionally, the G.I index of Kale is low, so eating Kale won’t spike blood sugar levels.

Nutritional Facts:-

  • The G.I index of Kale is around 2 – 4.
  • 100 g serving of boiled Kale is approximately 2 g.

2. Battle Against Heart Diseases

We recommend adding this leafy veggie to your diet if you have heart issues! It is bountiful in heart health-promoting nutrients like vitamin C, omega three fatty acid, potassium & vitamin K. Additionally, it contains unique compounds called bile acid sequestrants. All these compounds help lower harmful cholesterol levels and promote the cardiac (heart) muscles’ healthy functioning, while Kale’s potassium can manage blood pressure.

Nutritional Facts –

  • 118 g of boiled Kale has a vitamin C content of 21 mg.
  • 100 g serving of Kale contains 348mg of potassium.

3. Perfect Detox Food

Considering a detox diet, you should include Kale in your eating habits. It is due to its potent antioxidants and fibre composition. Eating Kale can effectively clean the body of harmful toxic substances. However, Kale can also help neutralize toxins in cigarette smoke & promote liver detoxification.

Nutritional Facts –

  • 100 g serving of raw Kale has a dietary fibre content of 4.1g.

4. Improving Eye Health

Macular degeneration or damage of the eye due to old age is joint. But don’t worry, this leafy green is to the rescue! It’s rich in potent eye-protecting carotenoid antioxidants like lutein and zeaxanthin. These antioxidants protect the eye cells from toxic free radical damage. Furthermore, eating Kale can also be effective in preventing cataracts.

Nutritional Facts –

  • 1 cup serving of raw Kale contains an impressive 11 mg of lutein.

Note: Lutein & zeaxanthin content in Kale lowers with cooking. Therefore, it is best to eat raw kale.

5. Boosting Immunity

Kale is considered a superfood due to its rich nutrient content. In addition, it’s also an ideal veggie if you want to boost your immunity. It contains many immunity-boosting nutrients like vitamin C, folate, iron, and crucial antioxidants. These nutrients are essential for strengthening the body’s immunity in the long run.

Nutritional Facts –

  • A 100 g serving of Kale contains 93.4 mg of vitamin C.
  • The folate in a 100 g serving is about 62.00 mcg
  • A 100 g serving of Kale contains 1.60 mg of iron.

6. Kale Benefits for Skin

Kale skin benefits include dark spots, wrinkles reduction, & complexion improvement. This leafy green is enriched with skin health-boosting nutrients like Vitamin C, vitamin K, and vitamin E. These nutrients are essential in skin brightening & may help the skin look younger. Moreover, the antioxidants lutein in Kale can smoothen wrinkles & fine lines.

Nutritional Facts –

  • The vitamin C in a 100 g serving of Kale is 93.4 mg.
  • One cup serving of Kale contains 11 g of lutein.
  • A 100 g serving of Kale contains 0.66 mg of vitamin E

7. Good For Blood Clotting

Kale is a superfood. It is a delicious veggie that promotes healthy blood clotting because it’s rich in nutrients like vitamin K and iron. They are vital in Red blood cell formation and blood clotting formation.

Nutritional Facts –

  • One cup of raw Kale contains 547 micrograms of vitamin K (684% DV)
  • A 100 g serving of Kale contains 1.60 mg of iron.

8. Promotes Healthy Pregnancy

Eating Kale during pregnancy may be an excellent idea. It’s abundant in folate, vitamin K, vitamin C, iron, calcium, etc. Folate is necessary for the proper development of the baby. While vitamin C, iron, and calcium aid in bone & muscle development. Furthermore, vitamin K ensures adequate blood flow.

Nutritional Facts –

  • The iron content in a 100 g serving of Kale is about 1.60 mg.
  • A 100 g serving of raw, fresh Kale contains 62.00 mcg of folate.

Also Read:- Best Foods to Eat in Pregnancy

9. Helps Fight Dangerous Inflammation In The Body

Kale is an excellent vegetable to reduce inflammation and flare-ups in the body. It’s rich in healthy fatty acids, omega 3 fatty acids, and omega 6 fatty acids. These fatty acids can be crucial in preventing inflammation in the body.

Nutritional Facts –

  • ½ cup of cooked Kale contains omega-6 fatty acid
  • Omega 3 fatty acid in a perfect 1: 1 ratio.

10. Excellent Food For Weight Loss

Eating this cruciferous, green veggie should be on your to-do list if you want to shed those extra pounds! Not only it’s super low in calories, but it’s also enriched with fat-burning nutrients like fibre and proteins. These nutrients will keep you fuller for extended periods, and avoid eating those extra calories.

Nutritional Facts –

  • A 100 g serving of Kale has a fibre content of 4.1g.
  • A 100 g serving of Kale contains 2.9g of proteins.

11. Good for Hair Health

Kale benefits include thicker, shinier hair! Yes, you can get better hair by using kale leaves. This veggie is a good source of omega 6 and omega 3 fatty acids and beta carotene. The fatty acids nourish your hair and scalp, while beta carotene encourages new hair follicle growth.

Nutritional Facts –

  • A 100 g serving of Kale contains 6.40 mg of beta-carotene.

Note – To see good results, apply Kale leaves powder mixed with curd twice weekly.

Also Read:- Natural Home Remedies for White Hair

12. Kale Advantages for Mood Management

Yes, this delicious veggie can help with depression and anxiety management. It is because it’s rich in vital nutrients like iron, folate, and vitamin B6. These compounds are crucial for serotonin synthesis in the brain. Therefore, it ultimately helps in regulating mood & fatigue.

13. Advantages for Digestive Health

If you want to improve your digestive health, you might want to include this delectable cruciferous veggie in your diet. Yes, eating Kale is excellent for digestion. It is rich in fibre. Fibre prevents constipation and enhances the body’s digestive process.

Nutritional Facts –

  • A 100 g serving of Kale contains 4.1g of dietary fibre.

14. Kale is Good for Bone Health

Yes, including Kale in your diet can be an excellent way to improve bone health. This is because it is a rich source of bone-building nutrients like calcium, iron, potassium & phosphorus. All of these nutrients actively take part in bone development and repair.

Nutritional Facts –

  • A 118 g serving of boiled, raw Kale contains 177 mg of calcium.
  • A 118 g serving of Kale contains 1.0 mg of iron.
  • 118 g of raw, boiled Kale contains 170 mg of potassium.

Kale Nutritional Facts

Kale NutritionNutrition Value
Calories42.5 kcal
Carbohydrates6.3 g
Fiber4.7 g
Sodium18.9 mg
Proteins3.5 g
Iron1.0 mg
Potassium170 mg
Calcium177 mg
Vitamin C21 mg
Lutein + Zeaxanthin5,880 mcg
Vitamin E1.9 mg
Vitamin K494 mcg
Beta carotene2,040 mcg
Magnesium29.5 mg

Kale Side Effects

After learning so much about the exciting benefits of this nutrient-dense veggie, you might wonder what some side effects are. Worry not! We are here to tell you all about it! So read on to learn more about some of the possible side effects of Kale.

Kale Side Effects

1. The Risk Of Developing Kidney Stones

Kale contains oxalates. Unfortunately, oxalates in too much quantity can deposit in the kidney, leading to stone formation. Therefore, it is best to eat this veggie in moderation.

2. People On Blood Thinners Should Avoid Kale

Kale is rich in vitamin K. This vitamin K is needed for blood clotting. Unfortunately, overeating Kale might hamper the blood clotting process in people due to its rich vitamin K amounts.

3. Poses A High Risk Of Iodine Deficiency

Kale contains a unique compound known as goitrogens. These compounds can interfere with the absorption of iodine by the thyroid gland. Thereby causing iodine deficiency and heavily interfering with the body’s natural metabolic process. Thus, people with thyroid issues should avoid Kale.

4. May Cause Kidney Issues

Kale is abundant in potassium. Although it’s crucial for the body’s growth & repair, sadly, too much potassium can damage the kidneys. Potassium toxicity may damage the kidneys in the long run.

5. May Cause Iron Toxicity

Overeating Kale might not be a good idea for your health. Due to its high iron content, it may cause iron toxicity in the body. High iron levels can cause stomach issues, chronic fatigue, weight loss, headaches, etc.

6. Risk Of Fiber Related Stomach Issues

While fibre is crucial for digestive health, regrettably, consuming too much fibre through diet might upset your stomach. Overeating Kale may cause fibre-related stomach problems like constipation, bloating, stomach aches, gas, etc.

7. May Cause Allergy

Kale might trigger allergic reactions due to its potent antioxidant profile. Too many antioxidants can disrupt the hormonal balance and thus may can allergies. Therefore, it is important to eat this veggie in moderation.

8. People on Beta-Blockers

Beta-blockers are medications given to heart patients. The potassium in Kale might interact with Beta-blockers and may disrupt blood pressure. Thus, people on active medicines should consult a medical professional before consuming Kale.


As per health experts, this green-coloured vegetable from the cabbage family is a bundle of goodness for health. The reason to justify the statement is that it carries several nutrients that play a major role in keeping your health in check. Some kale benefits include – improved mood & immunity, better bone health, protection against heart diseases, and healthy weight loss. Unfortunately, excessive Kale consumption also has some noticeable side effects. These side effects include – Iron toxicity, risk of kidney stone development, iodine deficiency, etc. Therefore, to stay on the safer side, consume this food in moderation, stay in touch with the benefits supplied by it and keep side effects at par.

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