The Health Benefits of Kale and How to Make the Most of It

Kale has earned a reputation as a nutritional powerhouse, and for good reason. It’s loaded with vitamins, minerals, antioxidants and fibre, all while being low in kilojoules. But with all the buzz around this leafy green, there’s also a lot of confusion. Is raw better than cooked? Does it block nutrient absorption? And how do you make it taste good?

In this article, we break down the real benefits of kale, clear up some common myths, and share the best ways to add it to your diet to get the most nutritional bang for your bite.

Why Kale Deserves Its Superfood Status

Kale is a member of the brassica family, which includes broccoli, cabbage and Brussels sprouts. It’s nutrient-dense, meaning it packs a lot of goodness into a small number of kilojoules.

Here’s what one cup of raw kale (about 67 grams) contains:

• More than your daily requirement of vitamin C

• Around seven times your daily requirement of vitamin K

• Significant amounts of vitamin A, B6, calcium, potassium, copper and manganese

• Powerful antioxidants, including quercetin and kaempferol

These nutrients play a key role in reducing inflammation, supporting immune function, regulating blood pressure and protecting against cellular damage.

Key Benefits of Kale

Supports heart health
The fibre, potassium and antioxidant content in kale can help manage blood pressure and cholesterol levels, which supports cardiovascular health.

Strengthens bones
Kale’s high vitamin K content is essential for calcium metabolism and bone formation.

Protects your eyes
It contains lutein and zeaxanthin, carotenoids that help prevent age-related eye conditions such as macular degeneration.

Improves iron absorption
Thanks to its high vitamin C content, kale supports the absorption of iron from plant-based sources.

Busting Myths About Kale and Nutrient Absorption

Myth One: Kale strips nutrients from your body

You might have heard that kale contains oxalates, compounds that bind to minerals like calcium and reduce absorption. While this is true to a degree, it doesn’t mean kale is harmful or depleting your body of nutrients.

In reality, unless you are eating large quantities every day and have a medical condition such as a history of kidney stones, there is no reason to avoid kale due to oxalate content.

Myth Two: Cooking kale destroys its nutrients

Some nutrients, such as vitamin C, are sensitive to heat. However, others — including certain antioxidants — become more accessible when kale is lightly cooked. Cooking also softens its tough fibres, which makes it easier to digest for many people.

Eating kale both raw and cooked offers different benefits. A varied approach gives you the best of both worlds.

How to Maximise the Nutritional Value of Kale

How you prepare and pair kale with other foods can influence how well your body absorbs its nutrients.

Add healthy fats

Vitamins A, E and K are fat-soluble, which means they are best absorbed when eaten with dietary fat.

Good additions include olive oil, avocado, tahini, nuts or seeds.

Combine with vitamin C-rich foods

Iron from plant-based foods is harder for the body to absorb, but vitamin C improves that process. Kale already contains vitamin C, and adding more can enhance the benefit.

Great pairings include citrus fruits, tomatoes, red capsicum or a splash of lemon juice.

Rotate your greens

If you are drinking kale smoothies daily, it is a good idea to alternate with other greens such as spinach, rocket or silverbeet. This avoids overloading on any one compound.

Helpful tip: Lightly steaming kale before adding it to smoothies can reduce the impact of oxalates while retaining nutritional benefits.

Simple and Delicious Ways to Eat Kale

Kale is more versatile than many people think. With a few simple methods, it can become a regular part of your meals.

Sauté with garlic and olive oil
This is one of the easiest and most flavourful ways to prepare kale. It’s quick, nutritious and delicious.

Use it as a salad base
Raw kale can be tough, but massaging it with olive oil and lemon juice softens the leaves and reduces bitterness. Let it rest for ten minutes before adding other ingredients.

Add to soups and stews
Kale holds its shape well and adds a hearty, earthy flavour to warm dishes.

Blend into smoothies
A handful of kale goes well with banana, mango or coconut water. Include some nut butter or avocado to help with absorption of fat-soluble vitamins.

Bake into kale chips
Coat with olive oil and a pinch of sea salt, then bake until crisp. It’s a great alternative to processed snacks.

Final Thoughts

Kale is more than just a trend — it’s one of the most nutrient-rich vegetables you can add to your diet. While myths about nutrient absorption and preparation methods can be confusing, the reality is much simpler. Eating kale regularly, in both raw and cooked forms, supports overall health and provides a wide range of essential nutrients.

Pair it with healthy fats, add a source of vitamin C, and enjoy it in a variety of dishes. When it comes to building a strong, balanced and nutrient-dense diet, kale is an easy and worthwhile addition.