Top 5 Kale Juice Benefits. You’ve been lied to about #5

Kale is the biggest vegetable star used in juicing today. Some people think that without kale, you can’t juice (you don’t need kale to juice, but it proves that kale is one of the biggest players in juicing). I’m going to discuss some of the main health benefits of kale so you know what it can do for you and your body.


1) Kale is rich fatty acids, including in Omega-3.

Even though kale is considered “fat-free” kale does have tons of essential fatty acids, particularly Omega-3 which is touted by doctors as extremely healthy. Just 1 cup of raw kale has 121 mg of Omega-3.

2) Kale will give you twice the recommended daily value of Vitamin A.

One cup of raw kale will give you 10,302 IUs of Vitamin A, double the recommended daily amount. But don’t be worried about getting too much Vitamin A, because the form of Vitamin A that kale delivers to you is the most natural form and the vitamin easily absorbs into your system. Doctors say that in this way it is extremely difficult to get too much Vitamin A.

Nutrition Facts for 1 Cup of Raw Kale

Nutrition Facts for 1 Cup of Raw Kale

3) Kale is a great way to drop sugar and still get a vitamin C-rich diet.

Oranges are famous for their Vitamin C value. But the unsung hero of Vitamin C is kale. In fact, 1 California Valencia Orange has only 98% Vitamin C and one cup of raw kale has 134% daily value of vitamin C! (I admit that this contest was slightly skewed because 1 cup of oranges has more Vitamin C than one cup of kale.)

4) Kale protects your heart and helps prevent Osteoporosis
Kale is very rich in Vitamin K: 1 cup of raw kale provides 684% the suggested amount of daily Vitamin K. Recent studies have documented that most Americans are deficient in Vitamin K, and when this vitamin is supplied, it nourishes the body, helps prevent damage in the arteries and keeps your bones healthy.

5) Got Kale? Many Americans think milk is the best source of calcium but it’s not at all. Kale has more calcium than milk.

While the milk industry is re-thinking their “Got Milk?” Campaign due to declining sales, the kale industry is thriving. This is no surprise because the calcium in kale is 27% more absorbable than the calcium in milk, as this study published by shows. On top of that, 100 grams of kale has 150mg of calcium and 100 grams of milk only has 125mg of calcium! So much for calcium-rich milk! Get more calcium, less fat and no milk mustache with kale.

How to Put Kale Into Your Diet

My favorite way to eat kale is to juice it. Juicing kale is one of the easiest ways to consume a lot of kale for the maximum nutrition. An entire head of kale can be one of several ingredients in a nutrient filled juice that you can drink easily. One of my favorite recipes is my Green Energy Juice recipe.

Some people also like putting kale into salads or even making pesto sauce out of it and having pasta with it.

What is your favorite way of eating kale?

Comments (7)

  1. Andy Bland March 30, 2014
    • Aaron C. April 3, 2014
    • Jeff Kattam August 13, 2014
  2. Rachael Williams May 28, 2014
  3. Alan Jaffe June 1, 2015
    • Aaron C. June 1, 2015

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