Kale
A cruciferous green vegetable rich in quercetin; a one-pound bunch may have about 50 mg.
Also known as: Curly kale
Active Compounds
Bioactive compounds found in Kale, based on research from longevity science.
- Quercetin
About 50 mg per one-pound bunch.
Source: How Not to Age
- Lutein
Half cup cooked kale has 50x more lutein than a hard-boiled egg | Kale is one of the richest sources of lutein and zeaxanthin
Source: How Not to Age
- Zeaxanthin
Source: How Not to Age
- Fisetin
Fisetin is present in strawberries, apples, persimmons, grapes, onions, kiwi, kale, nuts
Source: Nutrition, Food and Diet in Ageing and Longevity
- Vitamin K1
Vitamin K1 is found mostly in green leafy vegetables (kale, spinach, lettuce, Swiss chard)
Source: Nutrition, Food and Diet in Ageing and Longevity
- Vitamin C
Kale is a delicious dark leafy green high in vitamin C and selenium
Source: The Young Forever Cookbook
- Selenium
high in vitamin C and selenium, which can help support a healthy immune system
Source: The Young Forever Cookbook
- Folate
braised kale, which is packed with folate and phytonutrients
Source: The Young Forever Cookbook
- Isothiocyanates
Source: Young Forever
- Indole-3-Carbinol
Source: Young Forever
Health Benefits
Health conditions and aging processes that Kale may influence, based on the source research.
Reduces Risk Of
- High cholesterol3-4 shots of juice daily for 3 months
Men with high cholesterol drinking kale juice for three months substantially lowered bad LDL cholesterol and boosted good HDL as much as running 300 miles.; Kale juice substantially lowered LDL cholesterol and boosted HDL cholesterol—as much as running 300 miles—over three months.
Source: How Not to Die
- Kidney Cancer
Some of the highest nitrate-containing vegetables, such as arugula, kale, and collards, are associated with significantly reduced risk for kidney cancer.
Source: How Not to Die
Biological Mechanisms
How Kale works at a cellular level.
- PromotesTelomerase Activation
Boosted telomerase activity in as little as 5 days; first evidence that telomerase can respond in days to a food intervention
- PromotesImproves collagen synthesis
Carotenoid-rich curly kale extract influenced collagen I/elastin index of the skin
- SupportsBoosts immune function
Even a miniscule quantity of kale protein triggered a quintupling of antibody production in white blood cells.; A minute quantity of kale protein on human white blood cells in a petri dish triggered a quintupling of antibody production.
- PromotesBinds bile acids in the gut, helping lower cholesterol
Steam cooking significantly improves bile acid binding of kale (Kahlon et al. 2008)
- PromotesSupports Immune Function
vitamin C and selenium, which can help support a healthy immune system
Dosage Recommendations
Specific amounts mentioned in the research literature.
- Equivalent of 1.25 daily cups cookedfor Telomerase Activation
Boosted telomerase activity in as little as 5 days; first evidence that telomerase can respond in days to a food intervention
Source: How Not to Age
- 3-4 shots of juice daily for 3 monthsfor High cholesterol
Men with high cholesterol drinking kale juice for three months substantially lowered bad LDL cholesterol and boosted good HDL as much as running 300 miles.; Kale juice substantially lowered LDL cholesterol and boosted HDL cholesterol—as much as running 300 miles—over three months.
Source: How Not to Die
Recipes with Kale
- Dr. Fuhrman's Anti-Inflammatory Green Smoothie
- Lasagna with Kale and Red Lentil Tomato Sauce
- Kale and Millet-Stuffed Bell Peppers
- Kasha with Purple Sweet Potatoes and Kale
- Winter Vegetable Stew
- Kimchi, Egg, and Avocado Bowl
- Oven-Baked Miso Kale Chips
- Tex-Mex Breakfast Bake
- Quinoa, Strawberry, and Sunchoke Salad
- Chickpea Chop Salad with Whipped Jalapeno Feta
- Chicken with Kale and Preserved Lemon
Sources
- How Not to Age
- Nutrition, Food and Diet in Ageing and Longevity
- The Young Forever Cookbook
- Young Forever
- How Not to Die