Is Kale Rich In Iron?

Is Kale High In Iron?

Kale is one of the healthiest and most nutritious leafy greens in existence. It’s loaded with an abundance of nutrients, which can help you stay healthy and prevent the development of various health conditions.

It’s also easy to add to any diet, regardless of your nutritional requirements. For example, kale is a great source of iron, which is important for good health. But how much iron is in kale?

Is Kale High In Iron?

Kale is part of the leafy greens family, which is known to be very rich in iron. As a result, adding kale to your diet can help keep your blood healthy and prevent symptoms such as fatigue or weakness. Kale is also high in other minerals and vitamins, which improve your health and prevent many health conditions from developing.

How much iron is in kale?

A cup of raw kale contains 1.1 mg of iron, whereas a cup of cooked kale provides you with 1.2 mg of iron. Even though a cup of cooked kale weighs more, cooking leafy greens tend to decrease their mineral content.

So, if you want to get the most out of the iron in kale, try to consume it raw in salads and even smoothies. Kale is also a wonderful source of vitamin C, which helps in iron absorption, so your body is more likely to take in all the iron in the kale you consume.

Scotch kale contains even more iron than the regular kind. A cup of raw scotch kale contains 2.0 mg of iron, while a cup of cooked scotch kale provides you with 2.5 mg of iron. This type of kale has very curly leaves. Still, it has an otherwise similar nutritional profile to traditional kale, so it can be both cooked as well as added to salads.

Is kale healthy?

Kale On A Wooden Chopping Board
Kale On A Wooden Chopping Board

Kale is very low in calories but still contains a good amount of fiber and protein. These two nutrients help you stay full after eating, preventing overeating and weight gain. Protein also fuels your muscles, so it’s especially good for people who work out to improve exercise performance. On the other hand, fiber helps soak up excess stomach acid, which can be beneficial for people dealing with acid reflux or GERD.

A single one-cup serving provides you with a huge dose of vitamin K. This micronutrient is crucial for blood clotting, which is accomplished by activating certain proteins that bind to calcium. The type of vitamin K found in kale is vitamin K1, which is especially good for blood clotting and keeping your eyes healthy by preventing various eye issues, such as macular degeneration.

Kale contains several substances with cancer-fighting properties. For example, it contains a special plant compound that has been found to fight the formation of cancer at a molecular level. Kale also contains powerful antioxidants that help prevent oxidative stress and damage to your cells. This benefit is also good at preventing cell mutations, which lead to cancer.

Kale and Quinoa Salad
Kale and Quinoa Salad

Kale is also very known for containing a huge dose of vitamin A, but that’s not exactly right. In fact, kale is rich in a powerful antioxidant called beta-carotene, which your body can turn into vitamin A.

Because of that, eating kale can help your body produce vitamin A. What’s more, as long as you consume kale along with some healthy fats, just one cup of raw kale can get you all the vitamin A you need for a single day.

Adding kale to your diet may also help lower your cholesterol levels. High cholesterol levels have been linked to an increased risk of developing cardiovascular conditions, such as high blood pressure and even heart attacks. To combat that, one study found that drinking kale juice every day for three months helped increase the levels of ‘good’ cholesterol while decreasing the levels of ‘bad’ cholesterol. This also shows that it’s best to consume raw kale as opposed to the cooked kind.

Can you take in too much iron from kale?

Kale isn’t too high in iron, so you’re very unlikely to get too much of this mineral just by adding this leafy green to your diet. What’s more, kale is low in calories, so it’s only a small part of your diet.

This means that’s you have to supplement your iron intake with other foods. Because of that, it’s important to remember that you can’t get all your minerals and vitamins from one type of food, which is why a balanced diet is extremely important.

When eating kale for its iron, another thing to keep in mind is that it contains non-heme iron. This type of iron is found in plants and is harder for your body to absorb.

Iron + Vitamin C at

As a result, it’s important to consume enough vitamin C-rich foods since this micronutrient contributes to good iron absorption. It’s also a good idea to include other iron-rich foods that include heme iron, such as beef, organ meats, canned tuna, and even poultry, to ensure a balanced diet.

Is kale juice high in iron?

Fresh Kale Juice
Fresh Kale Juice

A glass of kale juice 2.7 mg of iron, which corresponds to around 34% of your daily recommended need for this mineral. As a result, having an occasional glass of kale juice, especially with some healthy fats, helps you get even more iron than eating raw kale.

Kale juice is also rich in calcium, vitamin A, and fiber, so it packs a lot more than just a huge dose of iron. When choosing to add kale juice to your diet, it’s important to make sure it’s as healthy as possible and without any added sugars.

Kale is an incredibly nutritious leafy green, high in various minerals and vitamins. It’s also part of the food group that’s especially rich in iron, so it can help you get more of this nutrient in your diet.

On top of that, adding kale to your diet may prevent the development of various health issues due to its high antioxidant properties and other plant compounds. So, its high iron content isn’t the only benefit of this healthy veggie.