Should You Include Kale Raw Or Cooked In Your Diet? Busting Myths About Green Leafy Vegetable

When discussing green leafy vegetables, spinach, fenugreek, bathua, and mustard greens are commonly mentioned. Spinach and kale are particularly known for their nutrient-rich properties, often considered superfoods. However, kale is less familiar to many people in terms of name and taste compared to spinach. Some individuals incorporate raw spinach and kale into salads, but is it safe to consume them raw?

It’s important to note that kale and spinach are leafy vegetables available in green and purple. While some prefer to consume them cooked, many incorporate them raw into salads and smoothies.

Kale is a highly nutritious green vegetable, boasting minimal calories yet packed with essential vitamins, minerals, and antioxidants. For instance, just 1 cup (21 grams) of raw kale contains a mere 7 calories but offers abundant amounts of vitamins A, C, and K. Additionally, kale is rich in nutrients such as manganese, calcium, copper, potassium, and magnesium.

Consuming raw kale may offer greater nutritional benefits; however, it can potentially affect thyroid function. This is because raw kale contains a significant amount of goitrin, which can interfere with thyroid function. Goitrin works by hindering the absorption of iodine, essential for thyroid hormone production. As a result, individuals may experience issues such as weight gain, sensitivity to cold, and irregular heart rate.

Eating raw kale or spinach often results in a bitter taste, leading many individuals to prefer them cooked. Cooking kale significantly reduces its bitterness. However, studies suggest that cooking kale can also decrease its antioxidant content, vitamins, and various minerals.

Kale, being rich in nutrients, offers numerous health benefits despite containing goitrin in its raw form. Research indicates that incorporating limited quantities of raw kale into your diet does not significantly impact thyroid function. Therefore, to harness the nutritional benefits of kale, one can include both raw and cooked kale in moderation. Additionally, steaming kale can be a preferable cooking method to retain its nutrients.