Kale, a member of the cabbage family, has gained a lot of attention in the health community in recent years. It’s packed with nutrients and has been dubbed a superfood due to its numerous health benefits.

However, like any food, there are also potential downsides to consider. In this article, we will explore five reasons to add kale to your diet and three potential downsides to be aware of.

Reason 1: Nutrient-Dense

Kale is nutrient-dense, meaning it provides a lot of vitamins and minerals per calorie. In fact, one cup of kale contains:.

Vitamin A: 206% of the RDI (recommended daily intake)
Vitamin C: 134% of the RDI
Vitamin K: 684% of the RDI
Vitamin B6: 9% of the RDI
Manganese: 26% of the RDI
Copper: 10% of the RDI
Calcium: 9% of the RDI
Potassium: 9% of the RDI
Magnesium: 6% of the RDI

Adding kale to your diet can help you meet your daily recommended intake of these important nutrients.

Reason 2: May Help Prevent Cancer

Kale contains compounds called glucosinolates which have been shown to have anti-cancer properties. These compounds, when broken down in the body, form substances that may help prevent the growth and spread of cancer cells.

Studies have also shown that cruciferous vegetables, such as kale, may help reduce the risk of certain cancers like colon, breast and prostate cancer.

Reason 3: May Improve Heart Health

Kale is high in antioxidants, particularly a flavonoid called kaempferol. Studies have shown that diets rich in kaempferol can help lower blood pressure and reduce the risk of heart disease.

Additionally, kale is a good source of fiber which has been shown to help lower cholesterol levels.

Reason 4: Low in Calories

One cup of raw kale contains only 33 calories. This makes it a great food to add to your diet if you’re watching your weight. The high fiber content in kale can also help you feel full, making it easy to eat less and lose weight.

Reason 5: Versatile and Delicious

Kale can be eaten raw or cooked and can be used in a variety of recipes. It can be added to salads, smoothies, soups, and stews. As a side dish, it can be sautéed with garlic or served roasted with a little olive oil and salt.

The possibilities are endless when it comes to incorporating kale into your diet.

Downside 1: Can Interfere with Thyroid Function

Kale is a cruciferous vegetable which contains compounds called goitrogens. These compounds can interfere with the function of the thyroid gland and may lead to hypothyroidism in some people.

If you have a thyroid condition, it’s best to talk to your doctor before adding kale to your diet.

Downside 2: High in Vitamin K

Kale is very high in vitamin K, which is important for blood clotting. However, if you’re taking an anticoagulant medication, such as Warfarin, eating foods high in vitamin K can interfere with the medication.

It’s important to talk to your doctor before adding kale to your diet if you’re on a blood-thinning medication.

Downside 3: May Cause Digestive Issues

Kale contains a sugar alcohol called sorbitol which can cause digestive issues like gas and bloating in some people.

Additionally, the high fiber content in kale can also cause gastrointestinal discomfort, especially if you’re not used to eating high-fiber foods. It’s best to start with small servings of kale and gradually increase your intake to avoid digestive issues.