Health Benefits of Kale: Why This Superfood Is So Good for You
What Makes Kale a Superfood
Shaklee is pleased to share expert-backed nutrition insights, with permission from the Harvard T.H. Chan School of Public Health, to help you lead a healthier life. This week, we’re exploring the health benefits of kale and why this leafy green has become a staple in healthy diets.
Kale is loaded with essential nutrients and can be prepared in many different ways, making it one of the most versatile and nutrient-dense vegetables you can eat.
The Rise in Popularity of Kale
Although kale has roots in ancient Greek and Roman cultures, it remained a relatively minor crop in the U.S. until recent years. Around 2012, kale surged in popularity, appearing on restaurant menus and becoming a favorite among food bloggers and health-conscious consumers.
It quickly replaced other greens in salads, soups, and even snacks like kale chips. In fact, Bon Appétit named 2012 the “year of kale,” and in 2013, National Kale Day was introduced in the U.S.
Types of Kale and Their Benefits
There are many varieties of kale, each offering unique textures and flavors:
- Curly kale: The most common type with ruffled leaves
- Lacinato kale: Also known as dinosaur or Tuscan kale, with dark, flat leaves
- Redbor kale: Deep purple and curly
- Red Russian kale: Slightly sweet and tender
- Siberian kale: Cold-hardy with large leaves
- Chinese kale (Gai Lan): Often used as a substitute for broccoli
Kale belongs to the cruciferous vegetable family, along with broccoli, cabbage, cauliflower, and Brussels sprouts.
Key Health Benefits of Kale
The health benefits of kale come from its impressive nutrient profile. Kale is rich in:
- Vitamin K
- Vitamin C
- Vitamin A
- Carotenoids (lutein and zeaxanthin)
- Vitamin B6
- Folate
- Fiber
- Manganese
These nutrients support immune health, digestion, eye health, and overall wellness. Adding kale to your meals is a simple way to boost your nutrient intake.
According to dietary guidelines, adults should aim to eat at least 1½ cups of dark green vegetables each week, making kale an excellent choice.
Easy Ways to Add Kale to Your Diet
Sautéed Kale Recipe
One of the easiest ways to enjoy the health benefits of kale is by sautéing it:
- Heat 2–3 tablespoons of olive oil in a pan over medium heat
- Add 2 cloves of minced garlic and cook for 1–2 minutes
- Add ½ cup water or broth and 1–1½ pounds of chopped kale
- Cover and cook for about 5 minutes until softened
- Season with herbs and spices as desired
Kale Salad Tips
Raw kale can be tough, but these simple methods make it easier to enjoy:
- Massage method: Drizzle with olive oil and massage leaves for 1–2 minutes
- Blanching method: Boil for 1 minute, then transfer to ice water
Blanching can also help reduce bitterness and improve texture.
Final Thoughts on the Health Benefits of Kale
The health benefits of kale make it one of the best vegetables you can include in your diet. Its versatility, nutrient density, and ease of preparation make it a powerful addition to any meal plan.
Whether you add it to salads, sauté it, or blend it into smoothies, kale is a simple way to support your overall health. For even more on this leafy green, click here to read the full article on the Harvard School of Public Health blog.
