The Health Benefits of Kale – It’s Not Just A Garnish

The Health Benefits of Kale - It's Not Just A Garnish

Kale is not simply a garnish. Sure it looks beautiful as a back drop to the main ingredient on your plate but it has many health benefits too.

For instance, did you know:

Kale has ZERO fat – It is low in calories, high in fiber and has zero fat! It has a very high fiber content making it great for digestion issues and is loaded with many nutrients, vitamins, folate and magnesium.

Kale is loaded with antioxidants – Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

Kale contains high levels of calcium – Per calorie, kale has more calcium than milk. We all know that calcium aids in preventing bone loss and it also helps in maintaining a healthy metabolism. 

Kale contains Vitamin C – This vitamin is helpful for not only cartilage and joint flexibility, it helps in boosting your immune system, your metabolism and hydration.

Kale contains Vitamin K – Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Increased levels of vitamin K can  also help people suffering from Alzheimer’s disease.

Kale is awesome for cardiovascular support – This green leafy vegetable also aids in lowering your cholesterol levels to help reduce your chances of cardiovascular disease.

Kale is high in iron – This one tip alone has helped me personally with my anemic levels. Being a vegetarian I had to find other foods that were high in iron to replace beef. Kale has very high levels of iron which are essential for good health, the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body as well as cell growth and proper liver function. 

Kale is high in Vitamin A – Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

As you can tell kale is much more than a garnish, it has great health benefits as well. 

Wondering how to use Kale in your diet?

Try my delicious Kalelicisous Smoothie; a great way to disguise this vegetable in a healthy and flavorful drink.

Another wonderful way to enjoy kale is by making Kale Chips. This snack is easy to make and no fancy kitchen equipment necessary. 

The Health Benefits of Kale - It's Not Just A Garnish
Prep time
Cook time
Total time
Recipe type: Healthy Snack
  • 1 head of Kale, washed, dried
  • Sea salt
  • Olive Oil
  • Lemon juice (optional)
  • Red pepper flakes (optional)
  1. Preheat oven to 250 degrees F.
  2. Remove the ribs from the kale
  3. Cut into 1½-inch pieces
  4. Lay on a baking sheet and toss with the olive oil and salt.
  5. Bake until crisp, turning the leaves halfway through, about 20 minutes.
  6. Sprinkle red pepper flakes if desired.
  7. Once cool add lemon juice if desired and enjoy!


About Dr. Daisy Sutherland (816 Posts)

Dr. Daisy Sutherland is a doctor, author, speaker, healthy living brand ambassador, wife & mom to 5 children. Dr. Daisy's mission is to ~ Help Busy Moms and Families achieve Happier and Healthier Lifestyles.

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  1. 1

    Hi Dr. Daisy,

    Totally agree with what you have said about Kale. In fact, there are many vegetables that can be touted as superfoods like broccoli, which has many cancer-fighting properties.


  2. 2

    I did not realize that Kale was such a powerful food Daisy, Thanks for sharing.

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