I don’t like to pick favorites, but I have to admit that kale is king of the veggies. Juice with kale contains so many healthy vitamins and powerful antioxidants, it’s no wonder everyone wants a glass!
There are so many health benefits of kale. It’s one of the world’s best sources of vitamin K, it’s packed full of immune-supporting vitamin C and it’s even been linked with preventing cancer. Oh, and did I mention it’s figure-friendly too? That’s always a bonus!
Drinking kale juice is one of the best ways to increase your vitamin intake and benefit from all of the goodness it offers. But is it possible to have too much of a good thing?
As I like to say, “Kale yeah!”
I’m looking into the health benefits of juicing kale, as well as some of the risks of drinking too much. It’s all about balance – right? I’ll also share a few of my favorite kale juicing recipes to save you time searching the web. Piqued your interest? Let’s get into it…
Health benefits of kale
Kale is a type of green leafy cabbage and one of the best ingredients to use in green juice. And is green juice good for you? We all know that’s a big resounding yes!
Juice with kale has lots of amazing health benefits, even more than other green vegetables like spinach and broccoli. Here are some benefits of kale to give you an idea of just how good it is for the body.
Rich in iron
Kale is packed full of important nutrients, including iron, which helps the body to produce red blood cells. If your body lacks iron, it can lead to a condition called Anemia, with symptoms including fatigue and malnutrition. Juicing kale and other leafy green vegetables can help to increase your iron intake and prevent you from getting sick. Iron also detoxifies the liver and you don’t need me to tell you how important good liver health is!
One of the best sources of Vitamin K
I mentioned earlier that kale contains high doses of vitamin K, but as it’s not one of the better-known vitamins, let me tell you why it’s so important. Vitamin K is essential for helping your blood coagulate i.e. clot. If you’re unfortunate to suffer an open wound, it will help you to stop the bleeding. It’s also a great vitamin for promoting healthy bones and body tissue.
Packed full of antioxidants
Antioxidants are important for flushing out free radicals and toxins in the body. The good news is that kale has plenty of them in its lovely green leaves. One of the most important types of antioxidant it contains is carotenoids, which benefit your eyes and skin. Some of the antioxidants found in kale have also been linked with preventing cancer, heart disease, and other life-threatening conditions.
Contains Omega-3 fatty acids
Inflammation is a nasty side effect of many autoimmune disorders and chronic conditions, including Arthritis (which affects over 40 million people in the US alone.) Drinking juice with kale can help to reduce swelling, as it contains healthy Omega-3 fatty acids, known for preventing inflammation. People often get their dose of Omega-3 fatty acids by eating lots of fish like salmon and mackerel but if you’re a vegetarian, you can get it from eating kale or enjoying it as part of a healthy green juice instead.
Great source of Vitamin C
Kale is rich in vitamin C and we all know how good that is for fighting off nasty bugs and illness. If your immune system could do with a boost, go grab a bunch of kale and start juicing! It’s one of the easiest ways to up your vitamin C intake.
READ MORE: Juicing for a Cold: 3 Recipes To Boost Your Immune System
Help fight colon cancer
I mentioned before that the antioxidants in juice with kale can help to prevent cancer but it’s also worth highlighting the benefits of organosulfur compounds found in kale. These compounds, along with kale’s high fiber content are particularly effective at fighting colon cancer, which is one of the most common cancers in the country. Organosulfur compounds and fiber are great for flushing out toxins and waste from the intestines, helping to prevent the formulation of carcinogens, which are known for causing cancer.
I’m an advocate of eating a balanced diet but if you are looking to make some healthy swaps to assist you in losing weight, I’d suggest making kale one of them. Kale is very low in calories and high in water content, making it good for bulking out meals and helping you feel full.
Risks of having too much kale
Juice with kale is one of the best things you can drink. It offers so many health benefits and with the right ingredients, it will taste delicious too. But it’s important to remember that there is such a thing as having too much of a single food source. I’m all about finding a balance, which is why I’m sharing some of the risks of having too much kale with you.
Causes bloating and gas
Kale contains high levels of insoluble fiber. A little is good for the body but a lot of it can wreak havoc on your digestive system, causing painful bloating and gas. If you have IBS (a chronic condition affecting 35 million people in the US) you’ll need to moderate how much kale you digest, to prevent your symptoms from worsening.
I mentioned earlier that the Vitamin K in Kale helps your blood to clot if you get injured. This is obviously a great thing unless you’re taking a blood-thinning drug like Warfarin. Some adults are prescribed Warfarin to reduce the risk of developing blood clots causing strokes, heart attacks, and deep vein thrombosis. Eating too much kale may counteract or neutralize blood-thinning medication. Get advice from your doctor before introducing kale into your diet.
Slows down the thyroid
It’s also been suggested that those with poor thyroid functionality could potentially be at risk from eating excessive amounts of raw kale. Kale has been linked with thyroid-interfering compounds called thiocyanates, which could potentially slow down the thyroid. But don’t panic! You’d need to be eating a couple of large bunches of kale every day for these compounds to have an impact on your thyroid. Most of us don’t do that, so it’s safe to say you can keep drinking your juice with kale worry-free.
Potential thallium poisoning
A few years back, there was concern over kale causing thallium poisoning. People claimed that kale was absorbing the heavy metal toxin from the ground and eating it would poison our bloodstreams. As it turns out, there wasn’t a lot of truth behind it. A study in 2008 found that you’d need to eat around 154 pounds of kale before your blood would show any toxic levels of thallium. Phew – panic over!
How much kale should you drink a day?
It’s safe to drink kale every day but there’s no need to overdo it. One or two servings of kale juice will be plenty. You only need to be consuming around 3-4 cups of kale per week for it to have health benefits.
Drink juice with kale as part of a balanced diet to make sure your body gets all of the important vitamins, nutrients, and fats it needs to function properly. Keep in mind that one cup of kale contains only 34 calories. If you are making juices with other low-calorie ingredients, your body won’t be getting enough. Detox juicing diets aren’t good for you in the long run and can lead to muscle breakdown, blood sugar problems, and vitamin deficiencies. Feel the amazing health benefits of kale by juicing responsibly.
Kale juicing recipes
Now we know that juice with kale is perfectly safe and will do your body the world of good, it’s time to get cracking on some tasty recipes.
Below I’ve shared 3 of my favorite kale juicing recipes, including some healthy green juices. I’ve also shared how to make kale juice taste good by adding delicious berries. I know there’ll be some of you out there that prefer their veggies hidden! All of these kale juicing recipes are super easy to make with a juicer and will leave you feeling fantastic. Have a go and see for yourself!
Apple, Celery, Kale Green Juice Recipe
Ingredients (2 servings):
- 2 kale leaves
- 3 medium-sized apples
- 4 celery stalks
- Wash the ingredients
- Core the apples
- Cut the celery stalks into smaller pieces
- Feed the ingredients through your juicer
- Serve and drink straight away
Kale, Blueberries and Beets Juice
Ingredients (2 servings):
- 2 cups of kale
- ¾ cup of blueberries
- 1 medium beet (scrubbed and cut into quarters)
- ¼ lemon (peeled)
- ½ inch piece of fresh ginger (peeled)
- Cut the tops of the beet and scrub well
- Peel the ginger and lemon
- Feed each ingredient through your juicer
- Serve and enjoy
Kale, Pineapple and Lime Juice
Ingredients (2 servings):
- 8 kale leaves
- ½ fresh pineapple cut into pieces
- 1 lime (peeled)
- Chop fresh pineapple into pieces
- Wash kale leaves
- Peel lime
- Add each ingredient to your juicer
- Serve with ice and enjoy
Just in case you are wondering, it’s perfectly fine to try juicing kale stems. I’ve had a go myself and my juicer processed them with ease. Juicing kale stems will allow you to benefit from even more vitamins and nutrients. Get the most out of your kale and don’t let it go to waste.
All hail the juice with kale!
You know the health benefits of kale. You’ve read the risks of drinking too much. Now it’s time to grab your juicer and try out some of the best kale juicing recipes. Start with the ones I’ve shared and then experiment with other pairings too. Juicing is all about trial and error, so just have fun with it!
What’s your favourite juice with kale recipe?
Share in the comments below!
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