Kale – Nutrition, Health & Beauty Benefits

Health and beauty benefits of kale

This is one of my favorite vegetables to talk about. The nutrition, health and beauty benefits of kale are endless. Kale is a wonderful leafy-green vegetable belonging to the cruciferous family. I often get asked why is kale hard to digest, and what are the nutrition benefits of eating this beneficial vegetable? I answer this question and give you tips on how to eat kale to properly digest it. So, let’s dive into the health and skin benefits of eating kale.

Kale health and nutrition benefits

Kale – Beautiful Benefits to Your Skin & Hair

This cruciferous vegetable is high in vitamin C, which promotes collagen synthesis. In addition, vitamin C rich kale helps protect the skin’s barrier to lock in moisture and alleviate dry skin issues. This is one of my favorite health benefits of eating kale. In addition, the beta-carotene in kale helps keep our tissues supple and plump. 

Kale health, nutrition, skin, and beauty benefits

Kale is Loaded With Fiber Rich Nutrients

Kale is full of fiber too. Moreover, this makes this vegetable an important one to include if you want to lower your cholesterol and reduce your risk of developing heart disease. The rich amounts of potassium in kale, which is an important mineral in reducing blood pressure, help our body carry out cellular functions.  

Weight Loss and Kale

Let’s talk about another benefit of eating kale, weight loss. The high fiber content in kale also helps weight loss. Nutrient rich foods will help provide necessary minerals without a high caloric impact. So, eat your kale chips or have a kale salad for lunch to help jumpstart your weight loss journey.

Is Kale Hard to Digest?

I know that kale can be difficult to digest for some of my clients. Oftentimes, the reasoning behind this is due to a quick increase of fiber intake. However, if your body is not used to higher fiber rich foods, you can develop side effects like gas or bloating, even digestive distress.

What Can You Do to Better Digest Kale?

Kale contains both soluble and insoluble fiber. These sudden side effects associated with an increase in fiber intake can be alleviated by increasing your fiber intake slowly, and also steaming your kale before eating. 

Kale Nutrition Facts


Fiber | Chlorophyll | Vitamin A | Vitamin C | Vitamin K | Vitamin B | Potassium | Calcium


*Per 1 cup of kale.

  • Calories | 33 
  • Protein | 2.2 grams
  • Fiber | 1.3 grams
  • Vitamin A | 206% DV
  • Manganese | 26% DV
  • Folate | 5% DV
  • Vitamin C | 134% DV
  • Potassium | 9% DV
  • Vitamin K | 684% DV
  • Calcium | 9% DV
  • Phosphorus | 4% DV
  • Copper | 10% DV
  • Iron | 6% DV
  • Vitamin B6 | 9% DV

Kale why is it hard to digest?

Kale Eating Suggestions

It is best to “massage” raw kale with lemon dressings to remove the slightly bitter taste. Kale is great in salads, soups, stews, and even smoothies. In addition, kale chips are also a delicious snack. They are a perfect substitute for your typical tortilla chips. The nutrition benefits from this leafy vegetable are endless too.

Try to aim to eat 1 1/2 cups 2-3 times a week. For example, you can try out some of my recipes with kale, including my good morning green smoothie.

Health and beauty benefits of kale.

Let’s Discuss the Nutrition, Beauty & Health Benefits of Kale!

So, since I love talking about the nutrition, health and beauty benefits of kale, I would love to hear what your favorite kale recipe is. Let me know in the comments below.

In addition, you can also connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach &
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