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9 Health Benefits of Kale

1. Rich in Antioxidants and Vitamins

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more.

Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

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In fact, kale contains a variety of beneficial compounds, some of which have powerful medicinal properties.

Plus, it’s versatile and boasts a nutty, earthy flavor that works well in a wide range of recipes.

Here are 9 health benefits of kale that are supported by science.

2. Provides Powerful Antioxidants

Like other leafy greens, kale is very high in antioxidants.

These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols (2). Antioxidants are substances that help counteract oxidative damage by neutralizing free radicals in the body (3). Oxidative damage is believed to be among the leading drivers of aging and many chronic conditions, including cancer (4). But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale (5). Interestingly, test-tube and animal studies suggest that these compounds may help ease inflammation, support heart health, slow the growth of cancer cells, and protect against chronic disease (6, 7, 8).

3. Excellent Source of Vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells.

For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body (9). Kale is higher in vitamin C than most other greens, containing about three times much as spinach and collard greens (1, 10, 11). This makes kale an excellent addition to a healthy, well-rounded diet, alongside other fruits and vegetables rich in vitamin C.

4. May Lower Cholesterol Levels

Cholesterol has many important functions in the body.

For instance, it is used to make bile acids, which are substances that help the body digest fats (23). It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer (23). Studies have shown that cruciferous vegetables (including kale) may significantly lower the risk of several cancers, although the evidence in humans is mixed (24, 25, 26). However, more research is needed to fully understand the effects of kale on cholesterol levels and cancer risk.

5. May Support Eye Health

Though your vision tends to worsen as you get older, there are certain nutrients that may help support healthy vision over time.

Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods (1, 27). Many studies have shown that people who eat enough lutein and zeaxanthin have a lower risk of macular degeneration and cataracts, two common eye disorders (28, 31).

6. May Promote Weight Loss

Kale has several properties that can support weight management.

For starters, it is very low in calories but still provides significant bulk that should help you feel full (1). Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid weight loss in numerous studies (30, 31). Kale also contains a small amount of fiber, which is an important nutrient that has been linked to weight loss (32). Although there are no studies directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to a weight loss diet.

7. May Support Heart Health

Kale is a rich source of vitamin K, which plays a critical role in blood clotting and bone health.

It also contains a variety of other nutrients that are important for heart health, including potassium, folate, and fiber.

Several studies have shown that eating a diet rich in leafy greens like kale can help lower the risk of heart disease and stroke (28, 31).

8. May Support Immune Function

Kale is a rich source of vitamin C, which is important for immune function.

It also contains a variety of other nutrients that are important for immune function, including beta-carotene, lutein, and zeaxanthin.

Several studies have shown that eating a diet rich in leafy greens like kale can help boost the immune system and reduce the risk of illness (28, 31). However, more research is needed to fully understand the effects of kale on immune function.

9. May Support Digestive Health

Kale is a rich source of fiber, which is important for digestive health.

It also contains a variety of other nutrients that are important for digestive health, including vitamin K, folate, and potassium.

Several studies have shown that eating a diet rich in leafy greens like kale can help support digestive health and reduce the risk of digestive disorders (28, 31). However, more research is needed to fully understand the effects of kale on digestive health.

Conclusion

Kale is a nutrient-dense food that offers a wide range of health benefits.

From supporting eye health and immune function to promoting weight loss and digestive health,