Healthy Eating 4 MIN READ 66 VIEWS November 27, 2021

Understanding the Many Health Benefits of Kale Juice

Medically Reviewed By Dr. Aarti Nehra

Benefits of Kale Juice
Kale Juice Nutrition Facts 
Health Benefits of Kale Juice 
Conclusion

Many varieties of juices are available in the market and are regularly bought. However, a new juice that has gone unnoticed until recently despite its various health benefits is kale juice. If you are wondering what is kale and what are the benefits of kale juice, this is going to be a great read for you. 

Kale is a green leafy vegetable that belongs to the cabbage family. It is one of the cruciferous vegetables like cauliflower, cabbage, broccoli, etc. There are different varieties of Kale, including the one with smooth leaves and the other variety has curly leaves. Generally, this leafy veggie comes in two colors — green and purple. The most common one is curly kale with green and curly leaves and a hard, fibrous stem. It is the variety most commonly used for juicing and this is the Kale juice that we are going to discuss here. 

Read on to find out all about this vegetable and how you can make the most out of its juice.

Kale Juice Nutrition Facts 

Kale juice tastes a little bitter but the health benefits of Kale juice overpower its bitter taste anyway, making it a must-have for good health and longevity. Kale exceeds most of the fruits and vegetables in nutritional value and is commonly known as the nutrition superstar. As a result, the kale juice automatically tops the nutritional charts too. Listed below are the nutrients available in this juice:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Vitamin B6
  • Iron 
  • Magnesium 
  • Calcium  
  • Potassium and
  • Copper 

Kale Juice also contains the following nutrients in small quantities:

  • Vitamin B1
  • Vitamin B2
  • Vitamin B3 and 
  • Phosphorus

Did you know that 1 cup or 67g  of kale contains just 33 calories, including 6 to 7g of carbohydrates, and 3g of protein? This makes it suitable for diabetic patients. At the same time, the fat content in kale is very low – the large portion of fat in it is omega 3 fatty acid, which is much needed for overall good health. 

One point worth noting here is that from the nutritional point of view kale juice is not the same as taking kale leaves with the diet. The juicing procedure requires you to remove the pulp. However, this pulp contains most of the fiber which is very important to stay full and satiated for long besides aiding digestion. 

Health Benefits of Kale Juice 

There are several benefits of drinking Kale juice especially from a health point of view. Since kale juice is a bit bitter and earthy in taste, it is generally mixed with another juice that tastes better. Mixing it with other juices does not affect the health benefits of this juice, as it doesn’t lose its nutritional value. 


The antioxidants present in this leafy veggie defend our body cells from the damages that unstable free radicals cause. Such free radicals, while trying to stabilize, damage the DNA which becomes the cause of diseases like Cancer, Type 2 Diabetes, Alzheimer’s, and Cardiovascular disease. Listed below are some of the essential benefits of kale juice

1. Protection Against Heart Disease

Kale’s richness in antioxidants and anti-inflammatory nutrients provides protection against cardiovascular diseases. The presence of bile acid sequestrants in kale lowers the cholesterol levels in the body, resulting in reduced risks of heart diseases. It has been found that steaming kale increases the binding effect of bile acids dramatically and is thus more effective in reducing cholesterol levels. 

2. Protection Against Cancer 

Kale juice is derived from a cruciferous vegetable, one which is known for its anticancer nutrients. Kale has one of the compounds known as ‘sulforaphane‘ which has been found to fight the origination of cancer at the molecular level itself.

A wide range of antioxidants present in kale has been found to have anticarcinogenic benefits for many types of cancers – breast, bladder, ovarian, or prostate cancer. In fact, Kale juice is not only preventive but has been found to have cancer fighting potential in lab studies. 

3. Protection Against Alzheimer’s 

Kale is one of the highest sources of kaempferol and provides lots of myricetin. Both of these lower the incidences of Alzheimer’s.

4. Protection Against Type 2 Diabetes

This leafy vegetable’s richness in antioxidants also helps control type 2 diabetes. These antioxidants specifically benefit diabetic patients by regulating blood sugar levels in the body.  

5. Protection to the Eyes 

Foods like kale are rich sources of Lutein and Zeaxanthin and therefore are great to help maintain optimal vision. They also help defend our eyes against eye diseases like age-related cataracts and macular degeneration. A recent study has shown that increased consumption of kale is linked with reduced risks of glaucoma.  

6. Bone Health and Blood Calcium Regulation

Kale contains a good quantity of anti-inflammatory omega 3 and vitamin K. These are essential for maintaining the health of bones and regulating blood calcium. 

7. Maintaining Brain Health 

The presence of lutein, nitrate kaempferol and vitamin k are very important for brain health.
And interestingly all these nutrients are together found in kale.

8. Strengthening the Immune System

In any form, kale, being very rich in antioxidants, vitamins, and minerals, is considered a powerhouse of nutrients. These nutrients provide more than adequate strength to the body’s immune system.

Conclusion

Kale is one of the highly nutritious foods available on earth. It can be taken directly, as a juice, or in salads. Since it is a bit bitter in taste, people add Kale juice to juice blends or make salad mixed with other fruits like guava, avocado, or mango, etc. The vegetable is quite rich in antioxidants and anti-inflammatory nutrients, adding to the countless health benefits of kale juice. It is for this reason that kale juice is advised to many patients by their doctors. Go ahead and give it a try to switch to a healthy lifestyle.

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