Kale: Is There Too Much Hype?

Kale has risen to fame in the company of other dark-green leafy vegetables such as spinach, swiss chard and collards. This group of plants gained their healthy reputation through the vitamins and special chemicals that they contain, which do everything from keeping your bones strong to reducing your risk of cancer.

Still the question remains: Why has kale’s recent surge in popularity begun to overshadow that of other dark-green leafy vegetables?

While it may be partially fad and partially flavor, in truth, kale’s calcium content alone could have won it a leading role at the dinner table. Thankfully for us though there are even more talents hidden in this tasty green, that make it well-deserving of the hype.


NB: Kale is also an easy and durable plant to grow!

Next: Health Benefits of Kale

Kale’s powerhouse nutritional profile makes it a star in three particular areas:

1. Antioxidants
2. Anti-inflammatory nutrients
3. Anti-cancer nutrients

Kale: Vitamins, minerals and healthy chemicals galore!

- Kale is an excellent source of beta carotene (which converts to vitamin A in the liver), vitamin K, vitamin C, lutein and zeaxanthin.

- Kale contains glucosinolates and their derived Isothiocyantes such as: indole-3-carbinol, sulforaphane, phenethyl-isothiocyanate, benzyl-isothiocyanate and allyl-isothiocyanate (more on these later!).

- Kale also contains smaller amounts of omega-3, Riboflavin (B2), Niacin (B3), Thiamine (B1), Pantothenic acid (B5), Vitamin B6, Folate (B9), Vitamin E, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.

- It is also an especially noteworthy source of calcium!


Next: What do these nutrients and beneficial chemicals do?

Here is a quick look at what some of these specific nutrients do:

1. Antioxidants

Zeaxanthin and lutein (both carotenoids):  Zeaxanthin and lutein are powerful antioxidants that protect against degenerative illnesses such as cancer, cardio-vascular disease and macular degeneration.

2. Anti-inflammatory

Vitamin K and Omega-3: Vitamin K and Omega-3 play key roles in reducing inflammation in the body by regulating the inflammatory processes.

3. Anti-Cancer

Glucosinolates:  Kale, along with the rest of the members of the Brassica family (such as cabbage and broccoli), contains a number of these anti-cancer chemicals. These groups of glucosinolates and their derived isothiocyantes block the growth of certain types of cancer cells, boost DNA repair and help cells to detox!

With accolades such as these, why wouldn’t kale have its own fan club?

So jump on the kale bandwagon and start enjoying it in your soups, salads, stir fries, smoothies and more today.

Watch out for my next post on six simple ways to enjoy kale, coming soon!


NB: If you’re a gardener, or simply interested in trying out your green thumb, check out my easy guide to growing kale!

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Sen Heijkamp
Sen Heijkamp26 days ago

Funny its so new in America right? In the Netherlands we've been eating lots of kale for long times

Teresa Garcia
Teresa GarcĂ­a1 months ago

Marvelous! :)

Alexandra G.
Alexandra G.1 years ago

thanks for another good article about kale

Jan N.
Jan N.1 years ago

And the reason this couldn't fit on one page is...?

Just curious, as I can't (or shouldn't) eat it anyway, as anti-coagulants and kale do not mix.

Cheryl Mallon-Bond

Love Kale! Thanks!

Carol Ann O.
Carol Ann O.1 years ago

Ok did I miss something? I didn`t see any salad s.

jessica r.
jessica r.1 years ago

It's definitely a vegetable I enjoy eating plus it's so easy to grow. Thanks for the nutrition information.

Bud D.
Bud D.2 years ago

In case you might benefit from having 'the numbers', Kale, which is very easy to grow so everyone with a veggie garden ought to have a plant or two every year , and if you're not a veggie gardener you might consider putting a Kale plant in between the rose bushes - your body will thank you... So will your wallet, because Kale can get pricey...

Anyway, the numbers: KALE: 14 Calories to the Ounce, .6 grams of Fiber, .9 grams of Protein including all of the amino acids save for hydroxyproline, 4300 iu's of Vitamin A, 33 mg of Vitamin C, and 225 mcg of Vitamin K, for example...

Compare that to Spinach: 4 Calories to the Ounce, Miniscule Fiber content, .4 grams of Protein with virtually none of the amino acids, 1200 IU's of Vitamin A, 8 mg of Vitamin C, and virtually no Vitamin K...

You decide...

God Bless,


Patricia Trillo
Patricia Trillo2 years ago

I can't find it in my local store :-(

Magdika Cecilia Perez

all hale