The Health Benefits of Kale—Plus How to Truly Enjoy This Popular Leafy Green

If you're on a mission to enhance the nutritional quality of your diet, look no further than the benefits of kale. The leafy green is brimming with key nutrients and powerful compounds, making it one of the healthiest foods you can eat. Furthermore, kale packs plenty of nutrients in a small amount, so you'll get the most bang for your buck. Curious to learn more? We asked dietitians for a deep dive on the benefits of eating kale, and why it's worth adding to smoothies, soups, and more.

Benefits of Kale

Given the following effects of eating kale, it's no wonder it's known as a superfood.

Reduces Oxidative Stress

"Leafy greens like kale are full of antioxidants," says Stephanie Mitchell Urich, MS, RDN, LD. This includes vitamin C and carotenoids, such as beta-carotene, lutein, and zeaxanthin, she notes. Antioxidants protect healthy cells from oxidative stress, or damage that occurs when molecules called free radicals accumulate. Over time, oxidative stress may lead to conditions like heart disease, type 2 diabetes, and cancer—but regularly eating antioxidant-rich foods (including kale) may reduce the risk.

Protects the Heart

High cholesterol and high blood pressure can contribute to heart disease, but foods like kale may keep it at bay. First, the leafy green contains soluble fiber, which is beneficial for managing cholesterol levels, says Samantha Coogan, MS, RDN, LD, FAND. "Soluble fiber can bind to cholesterol in the intestines, carrying it out of the body through a bowel movement instead of letting it enter the bloodstream," explains Urich. The beta-carotene in kale also converts to vitamin A in the body, which can help reduce LDL (“bad”) cholesterol, says Coogan. Additionally, kale contains potassium, a mineral that regulates blood pressure by relaxing blood vessels.

Aids Eye Health

As mentioned, kale is packed with carotenoids. These are antioxidants and plant pigments that protect eyes from damage over time, says Urich. "For example, one carotenoid, beta-carotene, may help shield the eyes from the harmful effects of sunlight," she explains. Meanwhile, lutein and zeaxanthin are found in the retina and may help protect the eyes during the natural aging process, she adds. "Kale also has vitamin C, an antioxidant that guards cells, including eye cells, from damage caused by free radicals," shares Urich.

Helps Bone Health

"Kale is abundant in vitamin K, also known as phylloquinone," says Coogan. Vitamin K helps transport calcium to the bones, which helps add strength and reduces the risk of fractures, she adds. "Kale is also an excellent plant-based source of calcium, which can be a great substitute for those with milk allergies or intolerances," adds Coogan. The same goes for those who follow a vegan or vegetarian diet and need additional sources of calcium.

Supports Immune Function

Thanks to its rich content of vitamin C and antioxidants, kale can help strengthen the immune system and reduce inflammation in the body, says Lauri Wright, PhD, RDN, LD/N, FADA. Vitamin C helps immune cells locate and combat harmful germs, while antioxidants shield healthy cells from damage.

Maintains Gut Health

"Our intestines are home to trillions of microbiota, which are the tiny 'good' bacteria that help with digestion and nutrient absorption," explains Urich. In order to survive, these bacteria need fuel in the form of fiber and prebiotics. Kale contains these nutrients, making it a stellar choice for supporting a healthy gut.

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Ways to Eat Kale

As a nutrient-packed food, kale can significantly boost the vitamin and mineral content of a meal, says Wright. "It's also versatile, affordable, and widely available," she adds. When buying kale, look for leaves that are dark green and tender. Avoid kale that is discolored, dried, or limp.

Here are some ways to enjoy the leafy green at home:

• Blend it in smoothies: "Add a handful of raw kale to a fruit smoothie," says Wright. You can balance its bitterness by blending it with sweeter or more acidic fruits, like pineapple or citrus. Try it in our vibrant green smoothie recipe.
• Toss it in salad: For a nutritious salad base, use kale on its own or with other leafy greens. If kale is too tough for your liking, massage it with olive oil and lemon juice to soften the leaves, suggests Wright.
• Mix it into soups and stews: The next time you're making soup or stew, add chopped kale at the end of the cooking process, Wright suggests. This will prevent the kale from overcooking.
• Make chips: "Toss kale leaves with olive oil and seasoning, then bake until crisp for a nutrient-packed snack," says Wright.
• Serve it as a side dish: Turn kale into a simple side dish by sautéing it with garlic and olive oil, says Wright.

Some of Our Favorite Kale Recipes

• Baked Kale Chips
• Spaghetti with Shrimp, Kale, and Burst Tomatoes
• Kale-and-Apple Salad
• Kale and Farro Salad with Feta
• Lacinato Kale Salad With Roasted Squash
• White Bean and Kale Soup
• Chickpea, Sausage, and Kale Pasta