Kale is one of the healthiest foods you can eat, but did you know there are some potential side effects of eating kale everyday?
While the benefits of kale definitely outweigh the risks, it’s important to be aware of them.
In this blog post, we’ll take a look at the 15 side effects of eating kale every day.
Keep in mind that not everyone will experience these side effects – it depends on your individual body and how much kale you’re eating. But if you’re curious about what could happen, read on!
Table of Contents
What is Kale?
Kale is a leafy green vegetable that belongs to the cabbage family. It’s high in vitamins A, C, and K, as well as iron and calcium. It also contains beneficial antioxidants and phytonutrients.
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Nutrition facts
Here is a nutrition chart of 100g of kale:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 50 | 2% |
| Total Fat | 0.7g | 1% |
| Saturated Fat | 0.09g | 0% |
| Polyunsaturated Fat | 0.33g | 1% |
| Monounsaturated Fat | 0.05g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 43mg | 2% |
| Total Carbohydrates | 10.01g | 3% |
| Dietary Fiber | 2g | 7% |
| Sugars | 1.3g | 2% |
| Protein | 3.3g | 7% |
| Vitamin A | 4812 IU | 160% |
| Vitamin C | 93.4mg | 156% |
| Calcium | 72mg | 6% |
| Iron | 0.9mg | 5% |
| Potassium | 228mg | 5% |
As you can see, kale is a very nutrient-dense food. It is a good source of vitamins A, C, and K, as well as calcium, iron, and potassium.
It is also low in calories and fat, making it a healthy addition to any diet.
15 side effects of eating Kale everyday:
Here are 15 potential side effects of eating kale every day:
1. Thyroid issues.
Kale, like all cruciferous vegetables, contains goitrogens, which can interfere with the functioning of the thyroid gland.
However, unless you have a preexisting thyroid condition or are consuming extremely large amounts of kale, this shouldn’t be a major concern.
2. Gas and bloating.
Kale is high in fiber, which is great for your digestion but can also lead to gas and bloating in some people.
3. Kidney stones.
Kale is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones, it’s best to limit your kale intake or avoid it altogether.
4. Stomach irritation and digestive discomfort.
Some people may experience stomach discomfort and digestive issues after eating kale, especially if they have sensitive digestion or a condition like irritable bowel syndrome.
5. Detox symptoms.
Kale is thought to have detoxifying effects on the body, but this can also lead to temporary unpleasant symptoms like headaches, nausea, and fatigue. It’s best to slowly introduce kale into your diet and increase your intake gradually.
6. Allergic reactions.
Some people may have allergic reactions to kale, such as skin irritation or digestive issues like bloating and diarrhea. If you experience any adverse symptoms after eating kale, it’s best to stop consuming it and speak with a healthcare professional.
7. Blood sugar changes.
Kale is low in carbohydrates, but it can still have an effect on blood sugar levels in some individuals.
Those with diabetes or blood sugar concerns should monitor their blood sugar levels and speak with a healthcare professional about the appropriateness of adding kale to their diet.
8. Vitamin K interaction.
Kale is high in vitamin K, which can interfere with blood-thinning medications like warfarin. It’s important to discuss kale consumption with your healthcare provider if you’re taking such medications.
9. Drug interactions.
Kale may also interact with certain medications, including some blood pressure and diabetes medications. Again, it’s important to discuss your kale intake with a healthcare professional if you’re taking any medication.
10. Interference with iron absorption.
Kale, like other leafy greens, contains substances that can interfere with the absorption of non-heme iron (the type found in plant foods).
This is particularly important for those with iron deficiency or anemia, who may need to consume kale alongside a source of heme iron (such as meat or seafood) to enhance absorption.
11. Excessive vitamin A intake.
Kale is high in vitamin A, and consuming too much can lead to toxicity symptoms like nausea, headache, and dry skin.
It’s important to balance out your intake of vitamin A-rich foods and not rely solely on kale to meet your vitamin A needs.
12. Low calcium absorption.
Kale also contains substances that can inhibit the absorption of calcium from other foods. To ensure adequate calcium intake, it’s important to consume a variety of calcium-rich foods in addition to kale.
13. Loss of appetite.
Some people may experience a loss of appetite after consuming large amounts of kale, particularly raw kale in salads.
14. Weight loss or weight gain.
Kale is low in calories and high in fiber, making it a great addition to weight loss diets.
However, some people may find that the high fiber content can lead to excessive weight loss or weight gain if not consumed in moderation.
It’s important to listen to your body and eat the right amount for your individual needs and goals.
15. Pesticide residues.
Kale is often found on lists of the most pesticide-contaminated produce, so be sure to buy organic kale or thoroughly wash conventionally grown kale before consuming.
Overall, kale can be a nutritious addition to the diet, but it’s important to consume it in moderation and be aware of any potential adverse effects.
If you experience any negative symptoms after eating kale, it’s best to stop consuming it and speak with a healthcare professional. As always, individual needs and reactions may vary.
Talk to a healthcare provider about incorporating kale into your diet, and enjoy it in moderation as part of a balanced diet.
Who shouldn’t eat Kale?
- Those with allergies.
- Individuals taking blood thinning medications or other medications that may interact with kale.
- Those with low iron levels or anemia.
- Those at risk for excessive vitamin A intake.
- Individuals sensitive to the effects of high-fiber foods on weight management.
- Those concerned about pesticide residues (buy organic or thoroughly wash conventionally grown kale).
- Individuals who experience negative symptoms after eating kale (such as loss of appetite or digestive discomfort) should stop consuming it and speak with a healthcare professional.
What are the best and healthiest ways to eat Kale?
Kale is a highly nutritious leafy green vegetable that can be enjoyed in a variety of ways. Here are some of the best and healthiest ways to eat kale:
- Raw in salads: Kale can be chopped or torn into bite-sized pieces and used as a base for salads. Mix it with other vegetables, fruits, nuts, and seeds to create a nutrient-packed salad.
- Sautéed or stir-fried: Lightly sautéing or stir-frying kale with olive oil and garlic can help soften its texture while preserving its nutritional value. Add some spices or seasonings of your choice to enhance the flavor.
- Blanched or steamed: Blanching or steaming kale helps retain its vibrant green color and many nutrients. You can quickly blanch kale leaves in boiling water for a minute or two, then transfer them to ice water to cool. Steaming is another option that keeps the nutrients intact.
- Kale chips: Make a healthier alternative to potato chips by baking kale leaves until crispy. Toss the kale with a small amount of olive oil, sprinkle with your favorite seasonings, and bake at a low temperature until crispy.
- Smoothies: Kale can be blended into smoothies for a nutritious boost. Combine it with fruits, vegetables, yogurt, or a liquid base like almond milk or coconut water. The sweetness of fruits can help balance the strong flavor of kale.
- Soups and stews: Add kale to soups, stews, or even chili for an extra dose of nutrients. Kale holds up well in hot dishes and adds both color and texture to your meals.
Remember, kale is a cruciferous vegetable that contains certain compounds that can interfere with thyroid function in large amounts.
While this is generally not a concern when consumed in normal amounts, individuals with thyroid issues may want to consult with their healthcare provider regarding their specific dietary needs.
Overall, incorporating kale into your diet in various ways allows you to enjoy its health benefits while adding variety to your meals.
Some additional tips for eating kale:
- Choose the right type of kale: There are many different types of kale, so choose one that you like the taste of. Some popular types of kale include curly kale, dinosaur kale, and lacinato kale.
- Massage the kale: Massaging kale before you eat it helps to break down the tough fibers and makes it more tender. To massage kale, simply place the kale leaves in a bowl and rub them together with your hands for a few minutes.
- Don’t overcook kale: Kale is best when it is cooked until it is just wilted. Overcooking kale can make it tough and bitter.
Conclusion
Kale is a superfood and there are many benefits to eating it regularly. However, like with any food, kale can also have some side effects if eaten in large quantities or everyday.
We’ve listed 15 of the most common side effects of eating kale everyday below. Have you experienced any of these side effects from eating kale? Do you eat kale every day? Let us know in the comments!