Benefits of Juicing Kale – Mega Antioxidants

By | January 7, 2016

The health benefits of juicing kale are pretty radical.

Not many greens can rank close to what kale has to offer for two very good reasons:

  1. carotenoids
  2. flavanoids

These two ‘noids’ are linked to cancer preventative benefits.

Carotenoids contain lutein and beta-carotene which are two antioxidants. 

Researchers have studied these two carotenoids in the human digestive system and found them to raise blood levels rich with lutein and beta-carotene when kale is consumed and fully digested.

These studies have clearly linked cancer preventative benefits by the unusual concentration of carotenoids found in kale.

Additionally, kale is  known to help prevent the increased risk of atherosclerosis, chronic obstructive pulmonary disease also known as COPD and cataracts.

Benefits of Juicing Kale


Flavonoids are what is responsible for the rich deep green color in kale leaves.

Kale alone is the home to forty-five different rich antioxidant flavonoids.

Because kale has so many antioxidant flavonoids it is a sought after food for those who study cruciferous vegetables.

Kale’s reputation as a cancer-fighting food is well known throughout the world and is winning the hearts of those who know and understand this amazing food.

Other benefits of juicing kale:

Carcinogens are evil, they are among many chemicals causing all kinds of disease.

Kale, possessing both isothiocyanates AND glucosinolates helps stop carcinogens in its tracks.

They do this in three ways:

  1. carcinogens will not activate in its presence.
  2. those carcinogens that have been activated are counter-acted.
  3. carcinogens are quickly removed from the body when in its presence.

Isothiocyanates specifically have been shown to effectively fight lung and esophageal cancer.

Other cancers such as gastrointestinal tract and respiratory tract cancers were reduced by introducing and consuming isothiocyanate-rich vegetables.  (Source)

Kale is not as boring as many of you think it is.

Benefits of Juicing Kale

Many of you are missing your daily dose of regular antioxidants in your diet.

Lacking these antioxidants will lead you to a metabolic problem called  oxidative stress.

Oxidative stress will lead you to a host of other health problems, most notably chronic inflammation.

Studies have already proven, many times, that chronic inflammation is a potential risk factor for developing cancer.

More benefits of juicing kale:

Kale is rich in vitamin K.

People deficient in vitamin K risk fracturing their bones easily.
Vitamin K plays an important role in helping  your blood coagulate when necessary.

Vitamin K’s role is in helping your body keep calcium retained in your bones and away from your arteries, as well as helping to regulate the body’s inflammation process.

Kale is one of the richest foods in vitamin K with just one cup providing 7 times the daily recommended allowance.

 

Benefits-of-Juicing-Kale

Kale helps lower your body’s cholesterol

There is a good cholesterol and bad cholesterol.

Studies have found that daily consumption of juiced kale over a twelve week period raised the good cholesterol, HDL, by 27 percent and lowered the bad cholesterol LDL levels by 10 percent.

This study has also shown the effects of improved antioxidant status. (source)

Kale is an excellent source of much-needed minerals.

Kale is a great source of mineral rich magnesium.

Magnesium is a very important mineral that most of us do not get enough of.

Without adequate magnesium, your body can risk type 2 diabetes and or heart disease.

Kale is also calcium-rich, a huge role for optimal cellular function.

Potassium, which helps to regulate electrical gradients in your body’s cellular system is also found in kale.

Kale helps keep your eyes healthy longer.

As we age our eyes need a help staying healthy.

If you’re young and reading this make sure you pay attention; prevention is everything.

Kale has two important ingredients which are known to lower the risk of macular degeneration and cataracts, two common eye disorders many people suffer from.

Zeaxanthin and lutein which are carotenoid antioxidants found in kale.

Studies have shown that people who consume enough kale lower their risk of eye degeneration.  (source)

Kale helps keep your heart healthy.

Kale being richly dense with foods that contain omega-3 fatty acids, vitamin C, vitamin B6, fiber, and potassium is prime for keeping your heart healthy.

Like broccoli, kale contains glucoraphanin, a compound which activates the protein Nrf2.  This protein helps prevent plaque from forming in your arteries and protects the body’s cells from damaging.  (source)

Benefits of Juicing Kale

Kale can help you lose weight.

There are many reasons why kale can help you lose weight.

First, it is very low in calories but will still provide you with all the significant fiber and bulk you need to feel full.

Foods that are known as ‘low energy density’ have been shown to aid weight loss in many different studies.

Kale is known as a low energy density food being low in calories and high in water content.

The two most important nutrients needed by your body to lose weight is protein and fiber, and kale is rich  in both.


How To Juice Kale  

Blenders are typically not used to juice vegetables.

There are differences between blenders and juicers but you can still get away with using a blender if it’s all you own.

Blenders to not have the ideal filtration system needed to separate solid vegetable bulk from the juice itself

Blenders also do not pulverize large or small leafy veggies because the leaves tend to wrap around the blades and stick to its sides.

If a blender is all you own and you’re not up to wanting to purchase a juicer, be sure to add plenty of water and stop the blender often to be certain the leafy parts aren’t wrapping around the blades.

You can still use a blender for juicing kale, but you have to take the time to be certain it pulverizes properly.

Benefits-of-Juicing-Kale

Using a Blender:

  • Make sure you cut the leaves off into small sized pieces with knife or scissor. Cutting them into smaller sizes will reduce its chances of getting wrapped into the blades.
  • Pour a cup of water into your blender and blend with enough water to keep the leaves in the center while pulverizing, this will keep them from sticking to the sides of your blender.
  • Slowly add the small bits of kale leaves, a little at a time, and use the pulse function on your blender several times to mince them well.  Once you see your leaves are well minced you may increase the blender’s speed to its highest setting to help liquefy them.
  • Keep blending for about 2-3 minutes and add water as necessary.
  • It’s best to use a strainer when pouring your kale juice into a cup after blending.

Using a Juicer:

Using a juicer for juicing kale is the same process as using a blender.

The only difference is you won’t need a strainer.

A good juicer is designed to extract the liquid from fruits and vegetables.

It removes all solid matter.

So, follow the same steps as above using a blender.

Here is an excellent recipe I use when I want to juice kale:

Kale, Cucumbers, and Spinach

Both spinach and kale are rich in vitamins C, A and iron.
Cucumbers have loads of vitamins A and C.

Blending these ingredients, you are sure to get the freshest product with the most nutritional value.

  • Rinse the spinach, kale, and cucumber removing all the dirt. If not rinsed well a good portion winds up in your juice and can affect the taste.
  • Be sure to remove the ends of the spinach and kale. Also, remove any dark spots from cucumber but leave the skin of the cucumber on.  most of its vitamins are in the skin.
  • Cut vegetables into small pieces with your knife, doing this makes it easier to feed into the juicer.
  • Turn your juicer on and put a glass under the juicer spout.
  • Feed the veggies in one at a time, not all together.  First kale, then spinach and lastly cucumber.

Enjoy!

Let me know what you think about this amazing super food in the comments sections below!

14 thoughts on “Benefits of Juicing Kale – Mega Antioxidants

  1. MA

    Hello there,

    Thanks for the great info.
    I’ve been eating kale and trying to juice it for a while already. I totally agree with you on the benefits, however I find the taste of it quite strong.
    What would you recommend mixing it with when juicing? To soften the flavour? You suggest juicing kale, cucumbers, and spinach, but I don’t think I’ll be able to handle that either.
    I appreciate your help

    Cheers 🙂

    Reply
    1. Meherbani Post author

      apples taste great with kale. It sweetens and dilutes the bitterness. There are any other sweet fruits you can explore with while testing out your kale juicing journey! Thank you for your comment and I look forward to seeing you around the site.

      Happy Juicing!

      Meherbani

      Reply
  2. Mark

    Great site!

    You taught me lots about a subject that I knew nothing about. I didn’t know anything about kale, but I do agree with a natural diet to fight cancer. I was diagnosed with cancer almost 4 years ago. They were going to take out a kidney, but instead of giving the doctor a “pound of flesh,” I went on a nature diet. I give God the credit. God’s food has lots of good medicine in it.

    I think I did find one small editing error toward the end of your article where it says, “Blenders to not have the ideal filtration system…” I think you meant to say, “Blenders do not…”

    Reply
    1. Meherbani Post author

      Kale is loaded with super food qualities!! I’m so happy for you, going with nature and keeping your kidney is fantastic. Thank you so much for sharing this great news. It’s my hope and prayer that many more will look into a more natural and balanced life-style before giving their “pound of flesh”

      And, thank you for pointing out my slight editing error!!

      I appreciate your comment and thanks for stopping by!

      Mehe

      Reply
  3. braxa0103@gmail.com

    I liked reading this post.

    All over the western world there seem to be new juice bars popping up on most street corners professing the benefits of introducing ‘green’ ingredients into our diets to improve our health.

    Kale has become one of the most popular juicing health ingredients but people know little about it.

    This post breaks down the benefits of kale and talks about it’s practical uses – valuable stuff.

    Reply
    1. Meherbani Post author

      Yes, Kale has become very popular and many people are benefiting from either juicing or just plain eating it.

      Kale Chips are becoming widely popular these days!!
      Many parents are popping those kale chips into their kids lunch boxes!!

      Thanks for your comment!!

      Reply
  4. Derek Marshall

    Hi There,

    Awesome, I never thought of juicing kale, or indeed sticking it in the blender. Unfortunately all I have is a blender (thanks for the tips!)

    Kale is a superfood, contains some awesome micronutrients for boosting testosterone levels and surprisingly can be used in an erectile dysfunction busting diet.

    Reply
    1. Meherbani Post author

      Great! I’m happy you found this information useful.

      Thanks for your comment =)

      Reply
  5. Jessica

    I work with children and during some course work for them we had a series of cooking classes. One of those classes was making a juice with kale in it. Surprisingly, the children were very curious about what kale was so it was a great learning opportunity to explain the health benefits, in child like terms, and then to see how excited they got when they got to taste it. They couldn’t believe kale could taste so good in their juice. It really is a wonderful thing and something we need to get more tasting and using to be healthier.

    Reply
    1. Meherbani Post author

      That’s so great that your class of children get understand the wonders of kale. Most kids wouldn’t like it if they were just handed a bunch of kale, can’t say I’d blame them either. Kale chips are really yummy too. I bet your kids would like tasting those and making it a regular snack.

      Thanks for leaving a comment!

      Reply
  6. roamy

    Hello
    l love Kale,lived in Africa in my younger days(over 20 years ago) and Kale is one of the main food.
    Later when l heard of the benefits of juicing kale,l was tempted to give it a go.
    Must admit l was not so impressed, the smell to me was like drinking raw grass which is not so appetizing.
    That being said, im now desperate to loose weight, my cholesterol level is quite high and in general very unhealthy so l might try Kale, as you pointed out, l can not ignore all the heath benefits you pointed out.
    One question though, what is the disadvantage if l first cook the kale then juice it?

    Reply
    1. Meherbani Post author

      I didn’t know kale was one of the main foods in Africa! Most people aren’t impressed when they first try it, but when they learn the benefits of kale and how it can help in so many ways, they figure out ways to make it taste better. Mixing kale with spinach, cucumber, or apples tasted really good. have fun with it and explore your options.

      Yes, you can always juice after it’s cooked but the vitamins will be completely drained out so no sense in doing this.

      Thanks for leaving a comment.

      Reply
  7. Trevon

    Love the site and quality information! I thoroughly enjoyed reading about Kale, as I myself have about half of a cup of it every afternoon when I get home from school! I too have a passion for healthy living, and I will be sure to visit your site often! Keep up the great work and fantastic content!

    Reply
    1. Meherbani Post author

      That’s great! A cup every afternoon is a good amount! Thanks for the compliment of my site and please do come back to visit =)

      Reply

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