Why kale should be cooked

While cooking kale makes it less bitter, it also significantly reduces its antioxidant, vitamin C, and mineral content.

Kale, along with other cruciferous vegetables, contains a high amount of goitrogens, which are compounds that can interfere with thyroid function 8. Specifically, raw kale contains a type of goitrogen called goitrins. There are some concerns about eating raw kale, as goitrins can decrease the uptake of iodine, which is essential for the production of thyroid hormones 8.

This is worrisome, as thyroid hormones help regulate your metabolism. As a result, thyroid dysfunction can lead to reduced energy levels, weight gain, sensitivity to cold, and irregularities in heart rate 9. One review of goitrin concentrations in cruciferous vegetables found that only an excessive intake of 2.

However, research has shown that a moderate intake of goitrin-rich vegetables, including kale, is likely safe for most individuals. Furthermore, regular intake of cruciferous vegetables has only been associated with an increased risk of thyroid cancer in women with very low iodine intake 12 , Still, given that cooking vegetables deactivates the enzyme responsible for releasing goitrin, those with thyroid problems may benefit from cooking kale before eating it, as well as ensuring adequate intake of iodine from foods like seafood and dairy 14 , Raw kale contains goitrins, which can lower iodine levels and impair thyroid function.

Yet, research shows that a moderate intake of kale is unlikely to have any serious effects on thyroid health. Kale is one of the healthiest foods on the planet due to its high concentration of vitamins, minerals, and antioxidants.

Despite being high in goitrins, research shows that a moderate intake of raw kale is unlikely to affect your thyroid health. Plus, raw kale may be more nutritious than cooked varieties. To reduce your risk of potential 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.

Your approach then should be consistency. Whether you're someone who's affected by the raw greens or not—something you can chat with your doctor about to be sure—there are some expert-approved ways to reap the benefits, minus these potential health problems.

This is the same for any other cruciferous veggie like broccoli, Brussels sprouts, cabbage, cauliflower, collards, kohlrabi, and bok choy," Basham says. Instead of always enjoying kale the same way, Horton says it's a good idea to mix things up. Basham also recommends pairing kale with healthy fats to give it a boost. Giving up your beloved smoothies—or at least cutting down on them! But doing so could better your health. Will a green smoothie kill you?

In fact, they're enjoyable from time to time. But drinking more than one daily probably provides little benefit and may pose some risks," Basham says. Oh hi! Air pollution: As AQI level turns severe, here are groups most at risk from pollution complications. Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name calling or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them offensive.

Let's work together to keep the conversation civil. If you have been eating kale in raw form, you are probably causing more damage to your body than you actually know.

When you consume a large amount of raw kale, it can affect your hormones which may cause disruptions in your weight, blood sugar, and metabolism. Instead, one can opt for eating raw kale in moderation or rather cook the vegetable and eat it.

Image: istock. Just one cup of raw kale has about 7 times more than the daily recommended value of Vitamin K1. This vitamin activates proteins in the human body and encourages them to bind to calcium that is super essential for blood clotting. As you grow older, your eyesight tends to lose its sharpness.

Kale has carotenoid antioxidants like zeaxanthin and lutein and zeaxanthin that can help to keep your eyesight in check. Also, it has high water content, fiber, and proteins which may help in weight loss and keep you full for a longer period of time. Green vegetables are usually loaded with antioxidants which are quite beneficial for your health. Kale has Vitamin C, polyphenols, and flavonoids. Also, it is loaded with beta-carotene, an antioxidant that the body converts to Vitamin A.

This vitamin is necessary for a healthy immune system and eating kale would fulfill the need for Vitamin A.

In comparison to many other veggies, Kale has more amount of Vitamin C present in it. This Vitamin is necessary for many bodily processes like the synthesis of collagen.

It also helps to reduce the risk of chronic diseases. Kale has cancer-fighting properties due to the presence of some compounds that protect against cancer. One of those compounds is Sulforaphane which fights cancer at a molecular level.

You can include kale in your diet by adding it to your favourite stew or smoothie. Also, Baked kale chips are the best snack option. Just eat raw kale in moderation and enjoy.