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Kale

Brassica oleracea (Acephala group)

Vegetables. Modern nutrition.

Also called Collard greens, Curly kale, Borecole

Pinyin: Yǔ Yī Gān Lán

Spanish: Col rizada

A leafy green from the cabbage family, eaten as a vegetable and valued for its vitamins K, C and A.

Did you know? Kale, broccoli, cabbage and Brussels sprouts are all varieties of one wild plant, Brassica oleracea.

What it may help, and how strong the proof is

Heart health. Diets rich in leafy greens are linked to lower heart disease in large studies. Trials on kale alone are lacking.
Early proof
Digestion & gut health. Kale adds fiber, which can help regular bowel movements. Proof comes mostly from general fiber studies.
Early proof
Bones. Kale has vitamin K and calcium. Eating it alone has not been shown to prevent fractures.
Traditional proof

Parts of the body

Heart & vessels, Gut & intestines, Stomach, Bones

Traditional use

Kale has been a hardy winter food in Europe for centuries. It has little formal use in herbal medicine.

How it is classified

Herbal actions: Nutritive, Antioxidant. Energy: neutral.

How people take it

Eat 1 to 2 cups a day as part of meals, raw in salads or cooked. No dose is proven for any health goal.

Food.

Where to get it

Grown in cool seasons worldwide. Sold fresh (curly, lacinato and Tuscan types), frozen and as chips.

Be careful

Safe as food for most people. Kale is high in vitamin K, so people on warfarin should eat about the same amount each week. Very large amounts of raw cabbage-family greens can affect thyroid function in people short of iodine.

Avoid if: kidney stones.

Mixing with other things

Works well together
Lemon adds vitamin C, which helps the body take up iron from leafy greens.
Worth knowing
Blood thinners (warfarin, Eliquis, Xarelto, Plavix, daily aspirin)
Vitamin K in kale can lower warfarin's effect. Keep your weekly amount steady.

The honest take

Kale is a healthy food with plenty of vitamins and fiber. Most health claims come from studies of vegetables in general, not from trials of kale alone. Kale has not been shown in good human trials to help any disease.