Can You Eat Raw Kale, and Should You?

much labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. This leafy park comes in a assortment of colors, shapes, and textures. It ’ sulfur much corrode raw in salads and smoothies but can besides be enjoyed steamed, sautéed, boiled, or baked. Along with broccoli and Brussels sprouts, kale is a cruciferous vegetable that offers an array of potential health benefits.

however, naked kale besides contains a compound called goitrin, which can affect thyroid function. This article examines whether natural kale is safe to eat .Raw kale and fruit smoothie share on Pinterest

Highly nutritious 

Kale is a nutrient-dense food, as it ’ sulfur low in calories and high in many authoritative vitamins, minerals, and antioxidants. For example, 1 cup ( 21 grams ) of raw kale contains only 7 calories but is an excellent source of vitamins A, C, and K. It ’ s besides a good beginning of manganese, calcium, copper, potassium, magnesium, and several B vitamins ( 1 ). This vegetable is alike packed with antioxidants. These molecules help counteract oxidative damage caused by compounds called absolve radicals and may reduce your gamble of conditions like heart disease, Alzheimer ’ mho, and certain forms of cancer ( 2, 3 ). due to kale ’ sulfur food composition, eating it may offer respective health benefits, including promoting eye and heart health and protecting against certain forms of cancer ( 4, 5, 6 ) .

Cooking affects the nutritional value

Raw kale has a bitterness that can be reduced by cooking it. still, studies have shown that cooking it may reduce its content of nutrients, including antioxidants, vitamin C, and several minerals ( 2, 7 ). One learn evaluated the effects of five cooking methods on the antioxidant and alimentary composition of boodle ( 7 ). Compared with raw boodle, all cooking methods resulted in a meaning reduction in full antioxidants and minerals, including calcium, potassium, iron, zinc, and magnesium ( 7 ). While raw boodle may boast the highest nutrient content, the report found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ). As a consequence, for those who prefer cooked kale, steaming it for a brusque duration may be the best direction to preserve its nutrient levels .

Summary Kale is a nutrient-dense food that ’ s high gear in several vitamins, minerals, and antioxidants. While cooking boodle makes it less acerb, it besides significantly reduces its antioxidant, vitamin C, and mineral content .

Raw kale may be high in goitrin 

Raw kale may be more alimentary, but it may besides harm your thyroid affair. Kale, along with other cruciferous vegetables, contains a senior high school measure of goitrogens, which are compounds that can interfere with thyroid gland function ( 8 ). specifically, natural kale contains a type of goitrogen called goitrins. There are some concerns about eating raw boodle, as goitrins can decrease the consumption of iodine, which is essential for the production of thyroid gland hormones ( 8 ). This is unreassuring, as thyroid gland hormones help regulate your metamorphosis. As a result, thyroid dysfunction can lead to reduced energy levels, weight gain, sensitivity to cold, and irregularities in heart rate ( 9 ). One revue of goitrin concentrations in cruciferous vegetables found that only an excessive inhalation of 2.2 pounds ( 1 kilogram ) of boodle per day for respective months significantly impaired thyroid gland serve in otherwise healthy adults ( 8 ). however, research has shown that a chasten consumption of goitrin-rich vegetables, including boodle, is likely safe for most individuals. additionally, animal and human studies indicate that eating broccoli and Brussels sprouts doesn ’ deoxythymidine monophosphate importantly affect thyroid hormone levels or operation, suggesting that control amounts may tied be safe for those with thyroid issues ( 10, 11 ). furthermore, unconstipated consumption of cruciferous vegetables has merely been associated with an increased risk of thyroid cancer in women with very low iodine inhalation ( 12, 13 ). still, given that cooking vegetables deactivates the enzyme responsible for releasing goitrin, those with thyroid problems may benefit from cooking kale before eating it, arsenic good as ensuring adequate intake of tincture of iodine from foods like seafood and dairy ( 14, 15 ) .

Summary Raw kale contains goitrins, which can lower iodine levels and mar thyroid gland routine. Yet, research shows that a moderate inhalation of kale is improbable to have any good effects on thyroid health .

The bottom line

Kale is one of the healthiest foods on the planet due to its gamey concentration of vitamins, minerals, and antioxidants. Despite being high in goitrins, research shows that a tone down inhalation of bare-assed boodle is improbable to affect your thyroid health. Plus, raw kale may be more alimentary than cook varieties. To reduce your gamble of likely side effects from goitrins while reaping all the nutritional benefits that kale has to offer, consider incorporating both raw and cooked kale into your diet .

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