If kale is a super-food, it’s most definitely appropriate to call kale juice a super-beverage! The health benefits of kale juice are mind-blowing and, lucky for us, there is plenty of scientific evidence available to prove, without a doubt, that they are real.
Let’s take a look at 35 science-backed reasons to drink the powerful juice from this dark leafy green vegetable. When you’re finished, don’t forget to peruse our full page of kale juice recipes. We’ve got some tasty combinations that we know you’ll love!
#1. Powerful Anti-Cancer Properties
Kale juice has been found to protect against multiple types of cancer, including, breast, colon, bladder, ovary, and prostate cancer. The glucosinolates, antioxidants, and flavonoids, such as, kaempferol, quercetin, lutein, and beta-carotene found inside of kale play a large role in this (1) (2).
Kale’s anti-cancer benefits have been studied more broadly than any other health condition.
#2. Anti-Inflammatory Properties
The massive mix of nutrients, antioxidants, and flavonoids found inside of kale juice lend to its ability to reduce chronic inflammation and oxidative stress (2). This ability can be helpful for many different kinds of health disorders and disease, including, cancer, diabetes, chronic pain, heart disease, migraines, obesity, ADD/ADHD, peripheral neuropathy, stroke, thyroid issues, crohn’s disease, asthma, tuberculosis, arthritis, and much more!
If lowering inflammation in your body is one of your health goals, we suggest you try these juicing recipes. A few of them include the mighty kale!
#3. Eye Health
The two nutrients lutein and zeaxanthin which are found in abundance in kale juice protect the retina against oxidative damage and decrease the risk for Age-Related Macular Degeneration (AMD) (3). Other nutrients in kale juice that benefit eye health include beta carotene and zinc.
#4. Immunity Booster
Who wants to get sick? I imagine you don’t have your hand raised right now. 🙂
Active compounds in kale juice support Immunoglobulin A (IgA) which plays an important role in the body’s immune system. When IgA is deficient, bacteria, viruses, or other disease causing agents can easily pass through the bloodstream, and our tissues become compromised (4).
Furthermore, the spread of antioxidants found in kale juice contribute to its immunity boosting power. You can read more about how kale boosts your immune system here.
#5. Heart Health
The vitamin K, which kale juice has loads of, along with potassium, and the balance of omega 3’s to omega 6’s inside of kale juice make it a very heart healthy choice! More specifically, these reduce blood clotting, reduce the risk of CHD (coronary heart disease), lower blood pressure, and lower the risk of overall cardiovascular disease and ischemic heart disease (5).
#6. Lowers LDL (Bad) Cholesterol, and Increases HDL (Good) Cholesterol
Studies have shown that kale juice increases HDL (Good) Cholesterol while at the same time reducing LDL (Bad) Cholesterol.
One specific study took 32 men with hypercholesterolemia; a condition characterized by very high levels of cholesterol in the blood, and gave them 150 ml (roughly 5 ounces) of kale juice to drink each day for a 12 week period. After drinking kale juice for this period of time their HDL cholesterol levels were significantly increased while their LDL cholesterol levels were significantly reduced (6).
#7. DNA Cell Repair
Yes, you read that right. Kale juice can actually repair your DNA! This sounded unreal to me until I saw the science that documented this unbelievable benefit of drinking kale juice.
The high levels of Indole Carbinol 3 (C9H9NO), which are produced by the breakdown of the glucosinolate glucobrassicin, inside of kale are responsible for this amazing health benefit (7).
I’m thinking that something that has the ability to repair your body on a cellular level might be a good thing.
#8. Powerful Detox Properties
I know, you’ve probably heard someone, somewhere, rambling on about how detox is not real. Guess what? They’re wrong.
Kale juice contains amazing compounds that really do boost the detoxification powers of the liver, thus, protecting us against toxicity and chemical carcinogenesis. This isn’t some kind of magic or wispy wish. The science is completely clear on the subject (8).
#9. More Calcium Than Milk
While milk contains roughly 125mg of calcium per 100 grams of weight, kale juice contains 150mg of calcium per 100 grams of weight, . This is not a big difference, but since milk is mentioned as such an excellent source of calcium, shouldn’t kale be as well (9) (10) (11)?
Another point of interest is that the calcium in kale is slightly more absorbable than the calcium in milk. This means your body can actually use a bit more of the calcium inside of the kale vs the calcium inside of milk (12). Kale is a top vegetable source of calcium, and If you’re interested in other vegetable sources of calcium, read this article that covers 7 of them!
#10. Contains Omega 3 Fatty Acids
Yes, kale actually does contain fats, but they are healthy fats. Inside 33 calories of kale is roughly 121 mg of omega 3 fatty acids (13). Omega 3’s are known for there many health benefits. This article here highlights 61 health benefits of omega 3 fatty acids! Yea, that’s quite a bit isn’t it?
I guess I was downplaying kale when I said there were only 35 benefits listed on this page. If you add up all of the extra benefits that come with each different discovered property, there’s easily over 100 benefits.
#11. Raw Kale Juice Contains More Nutrition Than Cooked Kale
A study with the goal of determining the chemical composition and antioxidant activity of kale before and after cooking it had some interesting findings (14). A significant lowering of antioxidant compounds was observed after kale had been cooked. Specifically, there was a loss of about 89% of vitamin C, a 56% loss of polyphenols, antioxidant activity was lowered by 38%, and other nutrients were diminished as well.
The health benefits of raw kale juice just continue to pile up!There's evidence that raw kale juice contains more nutrition than cooked kale does! Click To Tweet
#12. Overall Skin Health & Protection For The Skin Against Damage From The Sun
Research from Harvard Medical School found that the antioxidant lutein acts as a preventative agent against UVB-induced skin cancer and against damage caused by exposure to UVB light (15). Salvador Gonzalez, M.D., Ph.D. , who led the research team concluded that “lutein is a critical component to overall skin health.”
Guess what? That’s right. Kale juice is be loaded with lutein.
If you’re going to be out in the sun a whole lot, it might be a good idea to drink some kale juice!
#13. Healthy Blood Builder (Good For Anemia)
What do iron, copper, vitamins B6 & B9, and chlorophyll all have in common? They all help to produce healthy red blood cells (16). Kale contains all of these, and it is constantly included in lists for foods to eat or juices to drink that help those suffering with anemia.
If anemia or not getting enough iron in your diet is an issue for you, kale’s not the only vegetable you might want to include in your juices for anemia. Beet and beet greens are also excellent for these reasons.
#14. High In Iron
While we’re on the subject, iron is a very important mineral for both men and women, but it is especially essential that women get enough of it! The reason most women need more iron than men is because they lose roughly around 1 mg of iron a day when bleeding during their menstrual period. In fact, the most common nutrient deficiency in women is iron deficiency (17). Women who are pregnant should be even more aware of getting enough iron because a low intake has been associated with premature birth, low birth weight, and impaired cognitive or behavioral development in the child (18).
1 and 1/2 cups of kale (100mg) contains 1.47 mg of iron (13).
If getting more iron into your body is important to you, you’ll also want to read this article about how to better absorb the type of iron (non-heme iron) that’s found inside of plants.
#15. Strengthens Bones and Teeth
What do calcium, iron, phosphorus, zinc, folate, magnesium, copper, potassium, vitamin A, vitamin C, vitamin K, omega 3 fats, antioxidants, and protein all have in common? They are all important for the health of our bones and teeth (19) (20). Do you know what else they share? That’s right, kale juice contains every single one of these (9)!
#16. High In Vitamin K
Kale doesn’t just contain a little bit of vitamin K, it’s loaded with it! One cup of kale contains 472.2 µg or roughly 590% of the daily recommended intake of vitamin K (9) (35)! Since there are no known risks for toxicity of vitamin K, this is a good thing. There is one exception to the rule, and that is if you are taking blood thinning or anti-coagulant drugs, you’ll want to avoid large amounts of vitamin K. Warfarin (brand name Coumadin) is an example of one of these kinds of drugs.
Vitamin K is an essential nutrient, and some of its health benefits include that it regulates normal blood clotting, helps your body to respond to injuries, assists with the transport of calcium, is important in the growth; maintenance and development of strong bones, helps prevent atherosclerosis; osteoporosis; diabetes; and cancer, and last but not least people with higher vitamin K intakes are less likely to die from all health related causes (21) (22) (23)!
A pretty amazing vitamin, right?
#17. Low In Calories, Yet Very High In Nutrition
If you’ve ever juiced kale, you most likely know it takes quite a bit of it to get a cup of it’s juice. That’s why you’ll find this even more amazing. Ready?
Depending on the source, one cup of kale juice is said to contain anywhere from 30 to 72 calories. Even the top number of 72 calories is barely anything! On the other hand, the amount of nutrients that are inside of that juice is astronomical (9)! You’ve only begun to find out what’s inside of one of the most nutrient juices on our planet. Read on!
#18. Lowers Blood Pressure
Kale juice helps to lower blood pressure, and the reason for this is likely to be related to it’s potassium, magnesium, and vitamin C content. Potassium is linked to lower blood pressure all on its own, but when combined with magnesium, it’s effects are known to be enhanced even further. The combination of these two minerals can lower blood pressure as much as medications that aim to do the same (24).
If high blood pressure is a concern of yours, you should read this article that thoroughly covers how to juice to lower your blood pressure!
#19. Kale Juice Is Low In Oxalates
Despite what many poorly researched and misinformed articles claim, when compared to many other leafy greens, kale is very low in oxalates. Here, take a look for yourself. These compounds interfere with the absorption of calcium, and may lead to kidney stones (25). Because kale is low in oxalates, the calcium inside of it is readily available for your body to absorb.
#20. Brain Health
Kale juice contains vitamins B1, B2, B3, B6, B9, folic acid (B9), C, K, E, A (in the form of beta carotene), and the minerals iron, copper, zinc, calcium, magnesium. It also contains omega 3 fatty acids, the amino acid l-tyrosine, antioxidants, and sulforaphane. All of these have been shown to improve brain health in different ways (26) (27). Many of these nutrients are dependent upon each other to be effective, so it’s a bonus they can all be found in one place!
Kale juice is also beneficial for the brain development of infants in the womb. Women are encouraged to take folic acid supplements during pregnancy and kale contains this important vitamin. Getting enough folic acid before and during pregnancy can help your infant with healthy neural tube formation and can also prevent Anencephaly; a serious birth defect where part of the baby’s brain and skull form incorrectly (28).Kale juice is highly beneficial for our brain and also for the brain development of infants in the womb! Click To Tweet
#21. Kale Juice Contains 45 Known Flavonoids
You might be wondering what the heck a flavonoid is? Well, flavonoids are a group of antioxidants that promote an array of different health benefits. On top of their antioxidant activity, flavonoids are also anti-viral, anti-inflammatory, anti-cancer, and anti-allergic (29).
Research published on the USDA website identified 45 known flavonoids and 13 other phenolics inside of kale (30). Most of these phenolics, which are other compounds that may contain even more health benefits, were being reported for the first time. There is much expectation that many new health benefits of kale juice we don’t even know about yet will be found in the future.
#22. Kale Juice Contains Chlorophyll
Chlorophyll is an amazing molecule that takes sunlight and converts it into energy inside of different plants. It’s what gives many vegetables their green color and, generally speaking, leafy greens contain the highest amounts of chlorophyll.
I’m not even going to begin to list all of the health benefits of chlorophyll, because they would be enough to fill up an entire article all of their own! Oh wait, that article already exists. Enjoy!
#23. Reduces Oxidative Stress
Dr Ananya Mandal, M.D., said it best when she stated that, “Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.”
That’s quite the mouthful, right? I know, the term “free radicals” sounds like something associated with politics or maybe people who aren’t so into politics. They are nothing of the sort. 🙂
Simply put, free radicals cause oxidative stress and damage to our body’s cells, and antioxidants combat and neutralize free radicals!
You can read more about oxidative damage and why it’s considered to be one of the underlying factors for almost all chronic disease right here.
Since kale juice is literally overflowing with antioxidants, consuming it is a great way to counter oxidative stress.
#24. High In Vitamin C
One cup of kale contains 80.4 mg of vitamin C (9). This is 134% of the daily recommended intake for this essential vitamin (35). Among the many benefits of vitamin C are that it helps treat common colds, can cure skin problems, helps heal wounds, protects against ill effects of stress, helps lower cholesterol, improves blood flow, regulates sugar levels in diabetics, lowers the risk of heart disease and strokes, may reduce the development of neurological disorders, improves asthma symptoms, helps reduce arthritis symptoms, and much more (31)!
#25. Has An Alkalizing Effect On Your Body
Kale juice contains chlorophyll and a spread of other minerals that are known to have an alkaline effect on the body (32). It’s been theorized that proper ph balance in our body is critical for good health. This means that maintaining an alkaline environment inside of our body could be crucial!
If you’d to sample some alkaline juice recipes, you’ll find some good ones right here!
#26. Kills Candida
Candida; scientifically named Candida Albicans, is an opportunistic fungus that lives in our body! When populations of candida start getting out of control, they penetrate into the bloodstream and release toxic byproducts throughout the body. Symptoms of having too much candida in your body include fatigue, weight gain, joint pain, headaches, nausea, and more (33).
Candidiasis is the most common type of yeast infection (51).
Sounds absolutely wonderful, right? Yea. Well, the chlorophyll in kale destroys this lovely stuff (34)!
#27. Contains Magnesium
Once cup of kale contains 31 mg of magnesium (9). This is roughly 9% of the daily recommended intake of this essential mineral (35).Obviously, you’re not going to get all of your daily amount for magnesium from kale alone, but you can see how juicing this leafy green will definitely add some into your diet!
Some of the health benefits of magnesium include protection from chronic diseases associated with aging and stress, reduced symptoms from conditions such as chronic pain, fatigue and insomnia, reduces muscle tension, reduces anxiety and depression, improves bone and teeth health, regulates cholesterol production and helps modulate insulin sensitivity, and a whole lot more (36)!
#28. Reduces Wrinkles
If you’re looking to get a jump on those wrinkles before they arrive, or you want to reduce wrinkles as they are, kale juice makes a good ally! Kale juice is loaded with a generous amount of antioxidants, vitamins, and minerals that are known for their wrinkle reducing powers (37) (38)!
#29. Can Reduce Urinary Tract Infections (UTI)
Studies have shown that vitamin A can reduce recurrent lower urinary tract infections by up to 5 times (39)! Kale juice is chock-full of vitamin A.
#30. Healthy Hair & Hair Growth
#31. Lowers Blood Sugar (Combats Diabetes)
The combination of vitamin K, magnesium, and the compound sulforaphane, all found within kale have been linked to blood sugar control. Sulforaphane specifically contains anti-inflammatory properties that help control blood sugar and protect blood vessels from cardiovascular damage (42).
A wonderful health benefit of kale juice for diabetics or pre-diabetics.
#32. Increases Energy
Potassium, iron, zinc, magnesium, vitamin E, B vitamins, and chlorophyll have all been singled out as nutrients that increase our energy (43) (44). Kale juice contains every single one of these and some in abundant amounts!
#33. High In Copper
Copper is a micro-mineral and element 29 on the periodic table. While it doesn’t receive a lot of attention, it’s beneficial in many different ways! Copper aids in the formation of bone, hemoglobin and red blood cells, makes protein more bio-available, is needed for healthy nerves and joints, is essential for the proper formation of collagen, and increases iron assimilation. Trace amounts of copper are present in all body tissues (45).
Kale contains roughly 1.004 mg of copper per cup, which is about 50% of the daily recommended value for this beneficial mineral (9).
#34. Contains Potassium
Kale contains 329 mg of potassium per cup which is roughly 9.5% of the daily recommended intake (9) (35). Low potassium intake has been associated with high blood pressure and cardiovascular disease. Potassium helps to prevent loss of bone density and muscle wasting, prevents strokes, prevents muscle cramps and muscle disorders, improves muscle strength, metabolism and brain function, and lowers anxiety and stress (46) (47).
#35. Encourages Healthy Muscles
Kale juice contains iron, calcium, potassium, protein, and omega 3 fatty acids, all of which benefit muscle health (48). One study specifically found that a higher intake of foods rich in potassium may actually favor the preservation of muscle mass in older men and women (49).
Bonus Health Benefit: Weight Loss
Kale is a great ingredient to include in your juicing recipes for weight loss. Kale juice is extremely low in calories yet very nutrient dense. It contains a spread of micro-nutrients as well as other nutrients which are specifically useful for weight loss. Many of the vitamins found inside of kale juice assist our body in unlocking energy from stored energy sources, such as fat (50).Kale juice contains a spread of micro-nutrients and other nutrients which are specifically useful for weight loss- Click To Tweet
Nutrition Inside of 1 Cup of Kale
The table below shows a nutritional breakdown of the minerals & vitamins you’ll find inside of 1 tightly packed (67g) cup of kale. This information was sourced from the USDA National Nutrient Database for Standard Reference.
Minerals Value per 67 g
Calcium, Ca 100 mg
Iron, Fe 0.98 mg
Magnesium, Mg 31 mg
Phosphorous, P 62 mg
Potassium, K 329 mg
Sodium, Na 25 mg
Zinc, Zn 0.38 mg
Copper, Cu 1.004 mg
Manganese, Mn 0.442 mg
Selenium, Se 0.60 µg
Vitamins Value per 67g
Vitamin C, 80.4 mg
Thiamin, B1 0.074 mg
Riboflavin, B2 0.087 mg
Niacin, B3 0.670 mg
Pantothenic acid, B5 0.061 mg
Vitamin B-6 0.182 mg
Folate, total 94 µg
Choline 0.5 mg
Vitamin A, RAE 335 µg
Vitamin A, IU 6693 IU
Carotene, beta 3971 µg
Lutein + zeaxanthin 5493 µg
Vitamin E (alpha-tocopherol) 1.03 mg
Vitamin K (phylloquinone) 472.2 µg
A Few Important Considerations When Juicing Kale
Kale Juice and Hypothyroidism
Because kale is a cruciferous vegetable, people who suffer from hypothyroidism will want to eat or juice VERY small amounts of it. Some people who suffer from thyroid issues will want to avoid it in its raw form as much as possible.
There is a lot of mis-information out there and kale, as well as other cruciferous vegetables, have been misidentified as causing hypothyroidism. This is completely inaccurate.
Kale, along with other cruciferous vegetables, in combination with an iodine deficiency can lead to hypothyroidism. If you get plenty of iodine in your diet, there is no need to be concerned about this.
If you are interested in learning more about juicing and hypothyroidism, I recommend that you read our Ultimate Guide For Juicing and Hypothyroidism.
Kale Juice in Combination With Blood Thinners
Consuming kale juice while taking anticoagulants, such as, warfarin, or the like, is not recommended. If you are taking a prescription blood thinner, it is highly recommended that you speak to your doctor or health care practitioner before consuming kale juice.
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#1. Phytochemicals: What Is Kaempferol?
#25. What are oxalates?
#29. What are Flavonoids?
#36. Magnesium Benefits
#45. Benefits of Copper
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