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Kale (Brassica oleracea var. sabellica) Health Benefits

You often hear people joke about Kale smoothies as though you have to be mad to drink them. 

Honestly, I have one almost every day and I love them. The buzz of energy is almost addictive and daytime hunger has almost become a thing of the past.

Kale truly is one of the king superfoods.


Nutritional Value

Kale is a traditional leafy green brassica used as a garnish on plates and salad bars but is gaining popularity as a primary ingredient in either raw or cooked form.   Available data indicate that kale is rich in several vitamins (A, K, C, and probably folate), essential minerals (Potassium, Calcium, Magnesium), and dietary fiber. It is likely that Kale can also provide other nutrients including carotenoids, folate, and prebiotic carbohydrates. (5)

In general, leaf parts of Kale had much higher antioxidant activities as well as total polyphenol contents than those of the stem parts. 

Fresh Kale juice is high in antioxidant properties and may beneficially enhance the body’s antioxidant protection system against oxidative damage. 

Kale, particularly their leaf parts, offer antioxidant properties in green vegetable juices and the consumption of them may be beneficial as a nutrition source and in health protection. (1) 


Scientific Evidence

Elevated Blood Fats

Regular meals supplementation with Kale juice can favorably influence serum lipid profiles and antioxidant systems and hence contribute to reducing the risks of coronary artery disease in male subjects with hyperlipidemia (high blood fats) (2).

Blood Pressure

Findings suggest that the supplementation of Kale juice affected blood pressure, lipid profiles, and blood glucose in subclinical hypertensive patients (3)

Brain Diseases

One study comparing subjects who drank juices at least 3 times per week showed that vegetable juices may play an important role in delaying the onset of Alzheimer's disease, particularly among those who are at high risk for the disease. These results may lead to a new avenue of inquiry in the prevention of Alzheimer's disease. (4)



They may joke about us, but Kale juice drinkers will have the last laugh! When those BBQ and Beer lovers have had heart attacks, the Kale drinkers will party on!

2-3 Kale smoothies a week could change your life. 

Try this great Kale recipe - Kale and Lime Smoothie



(1) Comparison of Nutritional Compositions and Antioxidant Activities of Building Blocks in Shinseoncho and Kale Green Vegetable Juices. PUBMED

(2) Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. PUBMED

(3) The effect of glutathione S-transferase M1 and T1 polymorphisms on blood pressure, blood glucose, and lipid profiles following the supplementation of kale (Brassica oleracea acephala) juice in South Korean subclinical hypertensive patients. PUBMED

(4) Fruit and vegetable juices and Alzheimer's disease: the Kame Project. PUBMED

(5) Lentil and Kale: Complementary Nutrient-Rich Whole Food Sources to Combat Micronutrient and Calorie Malnutrition. PUBMED


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