There are very few vegetables that have been given as much praise for their highly nutritious content as much as Kale. It has gained as much popularity as broccoli when it comes to the benefits that it offers to your general health, but the truth is that too much of a good thing can be bad for you too, but before we get ahead of ourselves, we are going to explain the many benefits of Kale and also the side effects and warnings that you should keep in mind at all times.

Kale Nutrition Facts Per 100 Grams

Vitamin A 199%
Vitamin C 200%
Vitamin D 0%
Vitamin B6 15%
Vitamin B12 0%
Magnesium 11%
Iron 8%
Calcium 15%
Copper 8%
Potassium 10%

100 gms of Kale gives you 49 Calories, Fat 0.9 grams, Protein of 4.3 grams with Total Carbohydrates of 6 Grams.

The power that Kale holds One of the most exceptional things about Kale is that it contains a large amount of fiber and this is uncommon in green vegetables. It has a very healthy dose of Vitamin A and Calcium, with a large number of other vitamins and minerals in smaller doses, but all of these nutrients are more than enough to be a dream food source for people looking to get on a strict diet of healthy foods.   

One of the best sources of Beta-Carotene

Beta-carotene is a pigment that is found in several plants and fruits and the body turns this pigment into vitamin A. This is the vitamin that is responsible for keeping our skin healthy and boosting our immune system in a way that is quite similar to the effects of Vitamin C. There is some controversy linked to beta-carotene consumption as it seems to be linked to negative effects, but we will get to that later in this article.

Folic Acid

The rich folic acid content in Kale is also quite beneficial to our bodies. It has been linked to the prevention of heart disease and weak bones that can end up suffering from osteoporosis. This is a nutrient that is highly recommended for people of all ages, but the older you get, the more you will need it.


There is no question that cancer one of the most dangerous diseases in the modern world and it can strike at any time and in any area of the body. The good news is that the fight against this terrible disease is being fought at all levels and some vegetables such as Kale seem to play a major role in preventing cancer in many areas of the body.

Recent studies have shown that it helps prevent bladder, breast, colon, ovary and prostate cancer. Most people who eat Kale and are at an age that is at risk of those particular types of cancer seem to be having no problems with the disease, while those who don’t consume Kale and other vegetables often are more likely to get one of the types of cancer we mentioned.

Detoxing the body with Kale

The process of doing a detox diet has become extremely popular in the world of fitness. According to many nutritional experts, we are unable to get the best results from a diet and exercise if we don’t go through a detoxification process that is going to allow us to “reset” our bodies and increase the nutrient intake.

There are 1-week diets that only include green vegetables such as Kale and water and they have been extremely effective to help people lose weight and get rid of toxins that are harming their bodies day by day.

Kale is easy to digest

If you are one of those people who seems to have a very weak stomach and digestive system that is easily irritated by certain foods, you will find that Kale provides excellent results and makes things much easier for you. It will also help keep your body hydrated and it will give your metabolism a great boost, which is also going to help you burn extra fat even when you are not doing any exercise.

Other important benefits of Kale include:

  • Reduce inflammation
  • Healthier Blood circulation
  • Lower cholesterol levels
  • Boost energy levels


The Side Effects and Warnings

Most people wouldn’t even consider it possible for a green vegetable to be associated with any kind of negative side effect, but the important thing to keep in mind is that Kale is just like any other food in the sense that an overdose of Kale can bring negative effects and we are going to be listing the most relevant.

Gastric problems

Fiber is a great thing to consume for a healthy body, but it can be more harmful than good if you consume too much of it. This can lead to diarrhea, stomach cramps, gas and difficulty absorbing nutrients.

Deficient calorie levels

While everyone seems to be doing all they can to burn as many calories as possible, there is such thing as calorie deficiency and this can lead to problems such as blood sugar, stomach aches and muscle breakdown amongst others.  


This is a condition that is not caused by Kale itself, but by one of the nutrients that it contains. A high level of potassium in the bloodstream can cause this particular condition and this can bring all kinds of side effects with it. People who suffer from HyperKalemia have reported feeling very fatigued and they get chest pains and muscle weakness.

Diarrhea and dizziness are also commonly reported when a person is experiencing this condition. Serious complications are a possibility if the levels of potassium remain high for long periods of time.

Other side effects

Beta-carotene consumption is also linked to diarrhea, dizziness, joint pain and bruising when consumed in large doses. This is reported as the main cause of harmful side effects to those who eat Kale.

Types Of Kale

It may look more or less like a cabbage, but Kale is quite different from it and you may come across a variety of Kales in your lifetime. There are many types of Kale leaves in the market some of them have strong smell and taste while others are simply pretty to look at.

like Red Russian, Red URSA, Spigarielo Liscia, White Russian, Winter Red, Winterbor, Red Chidori but the most common Kale Consumed are as follows:

Curly Kale

Dark green or purple in color with ruffled leaves, curly Kale is one of the most common types of Kale consumed by people. It has a strong smell and peppery taste.

Lacianto Kale

Also known as the dinosaur Kale, this one is usually dark blue-green in color and has wrinkled and firm leaves that are known to retain their shape even after cooking it. This one is less bitter and is slightly sweet in taste with a nice smell.

Red Russian Kale

The leaves resemble that of an oak plant and are reddish-purple in color. Red Russian Kale is one of the sweetest Kales available with a mild smell. Remember to chop off the stem as much as you can because of its fibrous property, it is difficult to chew and hard to digest.

Redbore Kale

It is one of the most beautiful looking Kales. Red or deep-purple in color, Redbore Kale tastes great and because of it amazing pattern and color, it is widely used as an ornamental plant. Add it to your salads or use it for plate decoration, this is definitely one of the God’s most beautiful masterpieces.


How to make Kale Juice

It is a great idea to add carrots and apples to your Kale juice, not only it improves the taste but also increases its nutritional value. Wash apple, carrot and Kale thoroughly with water. Cut the apples and carrots longitudinally. One by one put the pieces of carrot, apple and Kale in the juicer and collect the juice in a glass. Add a little salt or sugar to enhance its taste along with a few ice cubes. Enjoy your high nutrition juice in summer, the best way to kill the heat and stay fit.


The Best Kale Smoothie Recipe

For all those people who want to stay healthy and have a beautiful, flawless and glowing skin but cannot eat cooked Kale, making a smoothie out of this vegetable is the only way to enjoy the taste of this strongly flavored veggie and stay fit.

Steps :

  • Wash and freeze the Kale so that you can make a yummy, icy smoothie.
  • In a blender add chilled almond milk, celery apple, flax seeds and Kale.
  • Blend all the ingredients until it becomes smooth.
  • Add honey or agave nectar according to your taste.
  • Your smoothie is ready within minutes. This is the most amazing drink to keep you energized throughout the day, especially after a workout.

How to Cook Kale

Many people complain about its bitter and strong taste that makes it inedible for many. So how can you cook Kale to make it taste great? Add it to your favorite pasta or mix it with some vegetables, cook it in chicken stock or simply toss it with some beef strips in gravy, there are so many different ways of cooking Kale deliciously.

But remember when cooking, do not overcook Kale as it will then lose all its nutrition and original taste.

The best recipe to ensure that its nutritional value stays intact and you don’t miss out on it great taste?

  • Take a pan, throw in some olive oil.
  • Toss some garlic, once it’s color changes, throw in the Kale, add the spices of your choices, sauté it and voila!
  • Yummy Kale is ready to eat. You can also add it to your salad or cook it with ingredients that you like.

Kale is without a doubt one of the most beneficial vegetables available. It’s also quite affordable and it can be used to detox the body and to lose weight fast. These are just some of the reasons why this is one of the most valuable foods you can incorporate into your diet, but always be careful not to consume large quantities on a daily basis because of its side-effects attributes.