Can You Eat Kale Every Day? You Will Find Out Here.

Can you eat Kale every Day?Not only can you eat kale every day, but you should eat it on a regular basis.

Kale has made its way into the powerhouses of energy only recently. The benefits of kale had not been discovered for many years, but now that we know about the benefits kale has to offer, you should consider eating it every day.

It is definitely another one of my superfoods.

In fact, when I wanted to dig a little deeper into the benefits of kale, I looked it up in my healthy foods encyclopedia, which is less than 10 years old, and I found only a small paragraph dedicated to this superfood, whereas I would find up to 2-3 pages dedicated to other healthy foods.

Nevertheless, kale is nowadays considered the king of all leafy greens on the whole planet.

Kale also has diverse medicinal properties as well as many health benefits, which we will discuss in this article.

What exactly is Kale?

Can you Eat kale every day?I don’t know about you, but I learned about kale only around 3 years ago. I had never seen it in local markets. Somebody once told me about kale, and since I am a passionate gardener, I figured I needed to read about it, and that’s where I found out about it.

Not long after that I ordered seeds and started my own kale plants, which turned out to be very good. Now my garden will have kale year round since I live in a not-to-cold region. Besides, it is a cold weather crop, which means it stands colder winters, so you can have it all year if you like.

Kale is from the cabbage family, related to broccoli and cauliflower. It is a green with mostly curly leaves (sometimes smooth) in different colors: You can find them mostly in green, but purple is not uncommon either.

The stem of the leaves is hard and fibrous.

Kale is considered among the most nutrient dense foods that you can find. Why? Lots of vitamins and minerals found in a very low caloric intake.

Let’s look a little deeper at all the benefits kale has in store for your health.

Benefits of Kale

Before we look into all the marvelous benefits that kale has to give to your body, here are some numbers that will leave you overwhelmed.

100 grams of kale (which is roughly 1 1/2 cup) contains:

  • 1020% of the Recommended Dietary Allowance (further referred to as RDA) of Vitamin K
  • 307% of RDA of Vitamin A
  • 200% of RDA of Vitamin C
  • 39% of RDA of Manganese
  • 15% of RDA of Copper
  • …and many more.

And the good thing is that 100 grams of kale contain only 49 calories, few carbs, and few fats. Even though it has few fats, those few ones are mostly omega 3 fats which are beneficial for brain health and much more.

That means, you could easily go without any supplements in the category of vitamins and minerals that kale has, by taking in enough kale.

When you think of vitamin C, for example, you will inevitably think of oranges, which has around 70 mg in a medium fruit, but kale has over 80 mg per 100 gr. A medium orange’ weight is around 120-140 gr. You can do the math. 70mg for every 130 gr of orange. But in kale, you have 80 mg for every 100 gr. That is 53% vs 80%.

Now, would that be enough a reason to eat kale every day?

Let’s go and dig a little deeper into the health benefits of kale.

1) Kale Is Rich In Antioxidants

Leafy greens are known for lots of antioxidants and kale is no exception. Antioxidants free the body from harmful radicals that are causing damage to the cells. The damaging oxidants are blamed for early aging and they are also leading drivers for many diseases, among which you will find cancer

Antioxidants have been tested extensively and studies have concluded that they have anti-viral, anti-depressant, blood pressure lowering, anti-inflammatory effects, which are only a few on the list.

Kale is therefore great for your health because it helps the body get rid of those radicals that are causing harm to the body.

2) Kale Lowers Cholesterol Levels

Can you eat kale every day?Our body needs cholesterol for many things, but having it converted to acids to help digest foods, is one of the important functions of cholesterol. But cholesterol levels can increase to dangerous levels because they are always reabsorbed into the bloodstream once they have done their job.

Kale has the beneficial property that it can actually “catch” the acids before they are being reabsorbed into the bloodstream to prevent the cholesterol levels from getting higher.

And ultimately, your doctor might have told you before (or maybe you have researched) that high cholesterol levels are decreasing your cardiovascular health over time.

Studies have found an over 20% increase of good cholesterol levels and at least 10% decrease of the bad cholesterol levels when kale was consumed daily over a period of at least 12 weeks.

Kale juice and steamed kale are particularly effective for your cholesterol levels.

Why not eat kale every day to reap these benefits?

3) Kale Prevents Blood Clots

As I stated above, 100 gr of kale has over 10 times the amount of recommended daily intake of vitamin K. Vitamin K is what gives your blood the correct consistency to prevent blood clots, but also to prevent from heavy bleeding.

By only eating kale daily, your bloodstream will thank you because your cardiovascular health is getting better.

4) Kale Is Rich In Vitamin A (Beta-Carotene)

Actually, kale is rich in beta-carotene, and not vitamin A, which is an antioxidant that can be turned into vitamin A by the body. And vitamin A is well-known for a healthy and good vision, provides good immune support, fights inflammation and also helps with skin growth and skin health.

Again, the high amount of beta-carotene found in kale makes eating kale a must.

5) Kale Is Rich In Minerals That People Commonly Do Not Get Enough Of

Kale has minerals like magnesium, potassium, copper, manganese, calcium, and iron, which many people are deficient in.

If you eat kale regularly you can get a maybe not adequate intake of these very important minerals for the body, but at least a good amount.

Our modern diet often lacks all these minerals, but they are crucial for your health and well functioning of the body. Here you have an excellent source of these minerals.

6) Kale Helps To Lose Weight

This is my absolute favorite. You can eat lots of kale because it makes you full since it is a great bulk of food, but you are eating few calories, which in turn help you not to overeat at every meal.

Consider eating kale in salads and start off with the salad before the meal in order to get full before you can pack it with other foods that make you gain weight instead of losing weight.

Although there is no study to support that people have actually lost weight because of kale or because of the properties of kale, it is not difficult to see the benefits of stuffing yourself with leafy greens which provide your body to a better health, and yet having so few calories that you can eat much before your daily caloric intake is reached.


There are so many more benefits to kale that this post would be too extensive, but consider the anti-cancer properties of this leafy green vegetable and other benefits that you reap when eating it on a daily basis.


How To Eat Your Kale

There is no doubt that you can eat kale in a number of different ways and it all depends on your taste and how you like to eat your greens.

I love to eat my vegetables raw as much as possible. Especially kale is easy to take along as a snack coupled with other vegetables and nuts or almonds. Makes a great on the go snack.Can you eat kale every day?

The easiest and best-known way to eat kale is of course salads. It is absolutely good with avocado, strawberries, blueberries, and other fruit. Instead of using spinach, you can use kale and it is very good as well.

One of my personal favorites for salty dishes is sauteed kale. Take a little coconut oil and saute over low heat, stirring frequently. You can also make a great kale sauce to accompany with grilled chicken.

The last way to eat kale that I would like to share is kale chips. They taste very good. And they are easy to make as well. Sprinkle your kale leaves with a little oil and salt. Bake over low heat until dry or until you get your desired chips. They are really good and make a wonderful snack for your children when they come home from school. There is no reason for them not to eat kale every day. I am sure they will like it.


I love to grow kale in my own organic garden to have it year round, as stated above, which is by far the cheapest way to have fresh kale as often as you wish.

The health benefits of kale cannot be underestimated, reason why I chose to have it in my garden and eat it regularly.

If there is something you liked about my article or anything new that you learned, please leave a comment below. I like to hear from my readers to learn from their insights. Also, if you have any questions, please do not hesitate to ask and I will be back to you.

Let’s learn from each other.


Have a kaley day,


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10 Comments Add yours
  1. Hi Oscar!

    My favorite way to get my kale intake is to put it in smoothies. I’m not much of a greens eater because I have IBS and greens usually trigger episodes, so for me, pulverizing it into a smoothie is a GREAT way to get a serving in. I love that it adds no flavor to interrupt the flavor of my smoothies so I can even get my husband to drink one!

    1. Hi Kelli,

      that is exactly right. Putting greens into smoothies is the easiest way to do it if you strongly dislike the taste of it in raw. I also throw it into smoothies and it doesn’t change the taste very much. However, I like the taste and it doesn’t matter to me if I incorporate it into foods and smoothies or eat it raw in salads.


  2. Interesting read. I need to eat healthy but really not into the taste of green vegetables much. However now I see how good Kale is I really think I should include it in my diet.
    What are your thoughts on using it in a smoothie with low fat yoghurt for example. I only mention it because I could maybe eat it that way and not notice the taste of the kale.

    1. Hi, eating raw kale in your smoothie with yogurt is a great way to incorporate it. I have not tried it because I do not eat much yogurt, but that is a great way. Throw in a leaf and you will not perceive the taste of it very much, yet you get the health benefits.

      Awesome way to do it. Please keep it up,

  3. When I had a chef (worth the money), she used kale in some of the mot remarkable ways. I haven’t eaten it since, because cooking is not my strength and eating it raw doesn’t appeal to me at this time.

    1. Yes, kale can be incorporated into our food in multiple awesome ways. I think you do not need many cooking skills to be able to incorporate it into your food. I like raw kale, but in whatever meals it is good and doesn’t need much technique.

      Don’t hesitate to try your cooking skills and get better with practice,

  4. I definitely wanted to eat kale after reading this post lol . I never knew it was something really good for you. Thank you for the information very interesting and informative.

  5. Hi Oscar!

    Reading this article made me want to go make myself a kale salad – and it’s almost midnight lol. I realize that a lot of people don’t like the texture or taste of kale, however it’s one of my favorite foods (yeah I’m a little weird)! Every day I eat a kale salad with my lunch. The fact that they are also so nutrient dense makes me enjoy them that much more.

    Thanks for sharing!


    1. Hi, I definitely get it that you get hungry for it and no matter what time of the day, you cannot go wrong with kale 🙂 I get hungry for it as well when writing about it.

      The texture of this leafy vegetable is great for my. I can literally feel the good stuff that I pack into my body when I eat it. I think it is important to stay informed about the health benefits of the vegetables and fruits. It helps you make a kind of commitment to you body when you know about it. Therefore, the texture of this great veggie is not the problem at all.

      Happy midnight kale eating,

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