Definition
Kale has moved from little known cabbage straight to the spotlight as a popular superfood in recent years - known for being full of fiber, antioxidants, and minerals.
How to Do It
Add kale to your diet. Hundreds of tasty recipes using Kale can be found online ranging from smoothies and juices to soups, chips, pasta, salads, sauces, dips and more.
Benefits
- Lower cholesterol
- A natural antioxidant
- Anti-inflammatory
- Lower risk of cancer
- Improves cardiovascular health
- Gives you more energy
- Improves brain function
Time Commitment
5 minutes
Why it works
- Kale is an extremely nutritional food in the cruciferous vegetable category (along with broccoli and cauliflower) studies show intake of these may reduce risks of developing lung and colorectal cancer
- Contains brassica-derived phytochemicals which have been shown in studies on rats and humans to support anti-inflammatory effects
- Great source of calcium, magnesium, potassium, vitamin K, and vitamin C
Suggested Frequency
3 times per week
Side Effects
Rare side effects may include irregular heartbeat, allergies, pesticide/metal poisoning, digestive issues
Required Equipment
Depending on consumption method - Blender, juicer, oven, bowl, Salad dish
Gurus/Celebrities/Doing it
Jennifer Aniston
Heidi Klum
Camila Alves
Sarah Michelle Gellar
Related Products
Raw kale, premade smoothies & juices, kale chips.
Suggested Time of Day
Any - Best in morning or afternoon
Notes
- Contains sulforaphane a compound known to help fight cancer
- See our habit breakdown on Kale juice
Supporting Studies and Articles
Expand Collapse- 10 Health Benefits of Kale - Healthline https://www.healthline.com/nutrition/10-proven-benefits-of-kale
- Eating Kale: Top 10 Health Benefits - MindBodyGreen https://www.mindbodygreen.com/0-4408/Eating-Kale-Top-10-Health-Benefits.html
- https://www.medicalnewstoday.com/articles/270435.php
- https://doi.org/10.1093/ajcn/51.4.656
- https://www.ncbi.nlm.nih.gov/pubmed/22583415
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2737735/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885109/
- https://www.berkeleylife.com/wellness/functional-foods/the-health-benefits-of-eating-kale/
