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5 Reasons to Eat More Kale
April 07, 2025
Packed with nutrients, kale has earned its reputation as a superfood.
But is it really worth adding to your diet? We asked Samantha Oldman, MS, a bariatric surgery dietitian with Hartford HealthCare’s Digestive Health Institute, to share its top benefits – plus a few easy ways to enjoy it.
1. It’s packed with vitamins and minerals.
Kale is packed with vitamins and minerals that support everything from your eyesight to your bones. Highlights include:
- Vitamin A: Supports vision, cell growth and reproductive health.
- Vitamin C: Boosts skin and bone health while helping the body absorb iron.
- Vitamin K: Helps with blood clotting and calcium absorption to keep bones strong.
- B Vitamins (B2, B6, Folate): Converts food into energy and supports brain function.
- Calcium: Strengthens bones and teeth while supporting muscles and heart health.
- Magnesium: Plays a key role in muscle and nerve function, blood sugar balance and more.
2. Kale keeps your heart healthy.
This leafy green supports a healthy cardiovascular system.
“The fiber in kale can help lower cholesterol, and its potassium supports healthy blood pressure,” says Oldman.
Potassium might not get all the attention, but it’s a big deal for your body.
“It helps nerves work, muscles contract and keeps your heartbeat steady,” Oldman adds.
> Related: 5 Foods That Can Prevent Heart Failure
3. It’s a natural boost for glowing skin.
Could the secret to youthful skin be in this green leaf?
“There’s a lot in kale that helps your skin,” says Oldman. “It’s packed with vitamin A, vitamin C and powerful antioxidants that protect your cells from damage.”
Together, these nutrients support collagen production, keeping your skin firm and glowing while preventing premature aging.
4. Kale strengthens your immune system.
Kale’s mix of vitamin C and antioxidants makes it a perfect choice to help your body fight off illness. Plus, if you do get a bug, it may help you kick it faster.
It’s also a great source of iron, which your body needs to make hemoglobin – the protein that carries oxygen through your blood.
“Iron plays a key role in energy levels, muscle health and even hormone production,” says Oldman.
5. It keeps your gut happy.
Kale does wonders for digestion by keeping things moving, preventing constipation and supporting gut health.
“It’s also a nutritional powerhouse with minimal calories,” says Oldman. “Plus, its high fiber content keeps you feeling full, making it a great option for weight management.”
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5 tasty ways to eat more kale.
Ready to go green in your life?
With Oldman’s help, here are some easy and tasty ways to enjoy kale.
- Kale salad: This is the perfect fresh pick-me-up after a long day. Massage kale with olive oil and lemon to soften, then toss with avocado, nuts, Parmesan and vinaigrette.
- Kale chips: Craving something salty and crunchy? Toss with olive oil, sea salt and spices, then bake at 350°F for 10-15 minutes.
- Kale smoothie: Begin your day with a refreshing and energizing start. Blend kale with banana, berries and almond milk, then add chia seeds or protein powder for a boost.
- Sautéed kale: This simple, flavorful side goes with anything. Cook with garlic, olive oil and red pepper flakes, then finish with a squeeze of lemon.
- Kale quinoa bowl: Here’s a hearty, nutrient-packed meal that keeps you full. Mix sautéed kale with quinoa, roasted veggies and your favorite protein, then drizzle with tahini or dressing.
“Kale is incredibly versatile and easy to use,” says Oldman. “Toss it in a salad, blend it into a smoothie or make it the star of your meal – there’s no wrong way to enjoy kale!”