6 Amazing Kale Benefits for Your Health

Explore the many possible health benefits of adding kale to your routine, according to a dietitian.

— On Jun 02, 2025

Variety of Different Species of Kale Leaves Laid Out on a White Background

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Kale ranks high on the list of the healthiest foods and, as a registered dietitian, it’s one of the vegetables that I most recommend my clients add to their diet. Kale is a green (or purple) cruciferous vegetable that has risen in popularity over the past 10 years due to its numerous potential health benefits.

It’s high in vitamins C and K, fiber, iron, calcium, and antioxidants, and whether you choose to eat it cooked or as part of a powdered super greens blend like Live it Super Greens, kale is a vegetable you’ll want as part of your diet.

Purported health benefits of kale at a glance:

May support immune function
May help boost digestive health
May promote skin and hair health
May support eye health
May offer support for bone health
May help reduce inflammation

What Is Kale?

Kale is a leafy green cruciferous vegetable that is a member of the mustard—or Brassicaceae—family. This superfood is rich in essential vitamins and minerals and is widely available as both a fresh vegetable and as a powdered supplement, both of which may offer benefits to your diet.

There are several types of kale, the most common being curly kale, Scots kale, lacinato kale (or Tuscan kale) and Cavolo Nero. The plant tends to have quite a fibrous stem, and its leaves are thicker than other vegetables within this family, meaning it requires more cooking time.

Did You Know? Kale has been cultivated for over 2,000 years and was used by the ancient Greeks and Romans as medicine. It is also one of the easiest brassicas to grow.

What Are the Potential Health Benefits of Kale?

While this list is not complete by any means, here are my top reasons kale may support your health.

1. May Support Immune Function

Kale is very high in antioxidants, which the body needs to help fight free radicals. These are compounds that can cause illnesses when levels get too high. However, some free radicals are needed in the body as immune cells use them to fight infections. It is when free radicals outnumber antioxidants that the body enters what is known as oxidative stress.

Antioxidants can come from different sources including vitamin C, which kale has in abundance, as well as from flavonoids. Kale contains notable amounts of the flavonoids quercetin and kaempferol.

2. May Help Digestive Health

To begin with, kale is high in fiber, which may be beneficial in promoting regular bowel movements and supporting a healthy digestive system. It provides fuel for good gut bacteria to feed on.

In addition to the fiber content, kale also contains a type of natural sugar called sulfoquinovose. This has been shown to feed good gut bacteria and help maintain a healthy gut microbiome.

Did You Know? Most women should get 2,600 milligrams of potassium a day and men should get 3,400 milligrams a day, but most fall short. Eating it as a part of a powdered greens supplement can help plug the dietary gap and load more nutrients.

3. May Promote Skin and Hair Health

Kale is high in beta-carotene, which the body converts into vitamin A. These nutrients are used in helping the body to support healthy tissues like hair and skin. In addition, the high vitamin C content of kale is used by the body to maintain collagen, which is important for skin and hair growth.

4. May Support Eye Health

The high quantities of beta-carotene and vitamin A in kale may help to support good eye health and vision. While beta-carotene in itself is not an essential nutrient, vitamin A is, and beta-carotene is converted into vitamin A by the body.

Kale is also high in carotenoids, which studies have shown to be extremely important for organ function, including the eyes, skin, and intestines. Lutein and zeaxanthin are the only dietary antioxidants (carotenoids) that accumulate in the retina in the eyes. They are known as macular pigments and may help impact macular degeneration.

5. May Assist Bone Health

Research has shown that a diet high in vitamin K may help to maintain healthy bones. Kale contains an impressive 544 micrograms (mcg) of vitamin K in one cup of cooked kale (or the equivalent in powdered form). The daily intake of vitamin K for adults should be around 75–120 mcg, so this is well over the recommended daily value.

In addition, kale is a good source of plant-based calcium, which is needed for strong bones and overall health.

6. May Help with Inflammation

Cruciferous vegetables, and especially kale, are being studied for their possible inflammation-reducing benefits. These plants contain a chemical known as glucosinolates, which are sulfur-containing compounds that break down when the plant is chewed, chopped, or cooked.

This chemical protects the plants in nature from stressors, such as insects, fungi, or lack of water. When consumed by humans, laboratory studies are showing that they may exhibit similar protective benefits by protecting healthy cells and preventing the growth of unhealthy ones.

Kale also contains the flavonoid quercetin, an antioxidant, which studies show can help with inflammation. This also may extend to allergy symptom relief, as quercetin has been shown to suppress inflammation-inducing chemicals like histamine.

Possible Side Effects of Kale Powder

While the benefits of eating kale usually outweigh any possible side effects, there are some interactions you should be aware of:

Anticoagulant medication: The high vitamin K levels in kale may interfere with anticoagulant or blood-thinning medications. It’s important for people taking these medications to discuss eating kale with their doctor beforehand.
Hypothyroidism: Kale and other cruciferous vegetables are high in goitrogens that, when eaten in large quantities, can block iodine from entering the thyroid gland. Iodine is needed to promote a normal metabolism, but for people with hypothyroidism, eating excess goitrogens may risk iodine deficiency.
Kidney stones: Kale is high in oxalates, which, along with the mineral calcium, could cause kidney stones in those at a high risk of developing them.
Beta-blockers: Those taking beta-blockers are recommended to avoid high-potassium foods like kale in large quantities, as beta-blockers can increase potassium levels.
Gas and bloating: Kale is high in fiber and the sugar raffinose, which can be tough for the digestive system to process in some people, especially when eaten raw. This can result in gas and bloating, especially for those who have difficulty digesting FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). These effects are typically mild and temporary, and smaller portions of kale may help.
Rare allergic reactions: While rare, some people are allergic to kale, or may become allergic to it over time. Symptoms include itchy skin, hives, mild swelling of the lips, tongue, or eyes, dizziness, and upset stomach. Seek medical attention for any of these symptoms.

Kale Nutrition Facts

Kale is high in nutrients and fiber and a single cup of fresh, cooked kale (a 130g serving) can deliver:

Calories: 49.4 kcal (1,800–2,400 kcal daily recommended amount)
Carbohydrate: 6.16g (130g daily amount)
Fiber: 5.72g (22–34g daily amount)
Protein: 4.07g (46–56g daily amount)
Vitamin C: 91.1mg (75–90mg daily amount)
Vitamin K: 544mcg (75–120mcg daily amount)
Vitamin A: 318 mcg RAE (700–900 mcg RAE daily amount)
Calcium: 354 mg (1,000–1,300 mg daily amount)
Iron: 2.24mg (8–18mg daily amount)
Magnesium: 45.5 mg (310–420mg daily amount)
Phosphorus: 76.7mg (700mg daily amount)
Potassium: 485mg (2,300–3,400mg daily amount)
Sodium: 235mg (2,300mg daily amount)
Folate: 65mcg (400mcg daily amount)

How to Use Kale

Kale saw a boom in the early 2010s as people became aware of its high nutritional benefits. It has an earthy flavor, and a slightly tougher texture than spinach, though younger plants tend to be sweeter and less fibrous.

Kale is usually eaten in the same way as other leafy greens, and is a good addition to salads, soups, stews, or smoothies, and it can be boiled, steamed, braised, or sautéed. It can also be purchased as kale chips which make for a healthy and tasty snack. Powdered kale supplements are also popular, and a convenient way to get kale in your diet every day.

Eat More Kale with Live it Up Super Greens

Live it Up Super Greens Product Bag With Featured in Forbes 2025 Seal

Kale is just one of the organic superfood vegetables included in Live it Up Super Greens, along with probiotics and digestive enzymes. The Super Greens blend is made up of all-natural, non-GMO ingredients, which are free from added sugars, fillers, additives, and preservatives. It is also suitable for those keeping soy-free, gluten-free, vegan, nut-free, and caffeine-free diets. It upholds high safety standards, with transparent, third-party testing.

Live it Up Super Greens offers a tasty and easy green juice to fill nutritional gaps in a balanced diet, making it an effective way to consume more superfoods like kale. It dissolves easily, is available in two delicate and refreshing flavors, and delivers many of your daily essential nutrients. You can try Live it Up Super Greens with peace of mind thanks to their money-back guarantee and enjoy knowing you are contributing positively to your daily health goals.

Frequently Asked Questions About Kale

I get many questions about kale as a superfood and here are some of the most frequently asked.

Is kale good for you?

Yes! Kale is often considered a superfood thanks to its high nutritional content. It is high in vitamins C and K, antioxidants, calcium, iron, and many other powerful nutrients, as well as being a good source of fiber. Kale has many purported health benefits and may support digestive health, immune function, eye health, skin and hair health, bone health, and more.

What’s the difference between kale vs. spinach?

While kale and spinach are actually from different plant families, they are often compared thanks to their similar use in recipes and the fact that they’re highly nutritious. Kale, however, contains more than four times the amount of vitamin C of spinach, as well as vitamin E and beta-carotene, while spinach provides more vitamin K, vitamin A, and folate.

Is kale safe for everyone to eat?

Kale is safe for most people to eat, but there are certain medical conditions where it’s important to ask a doctor before adding kale to your diet. These include hypothyroidism, those taking blood thinners, those at risk for kidney stones, those taking beta-blockers, and those who have difficulty digesting FODMAPs.

What’s the best way to eat kale?

Kale can be eaten raw or cooked, and is also available as a powdered form in super greens supplements like Live it Up Super Greens. When eaten fresh it can be boiled, braised, steamed or sautéed, added to soups and stews, or eaten raw in salads. It is also popular as kale chips for a healthy snack.

Should you eat kale every day?

Kale is an excellent addition to a balanced and healthy diet and most people can consume it regularly. It is included in many super greens supplements including Live it Up Super Greens which are taken daily.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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