Is Kale a Superfood? Here’s why you can actually eat too much : The Hearty Soul

Discover the many health benefits of kale, a highly nutritious food. Kale is rich in fiber, vitamins A, C, B-6, and K, as well as minerals like iron, calcium, copper, potassium, and magnesium. It also contains antioxidants like quercetin. However, consuming too much kale can have negative effects on your health. (1)

The Risks of Consuming Too Much Kale: Antinutrients

Kale contains a high level of oxalic acid, an antinutrient that can inhibit the absorption of essential nutrients by the body. This can lead to deficiencies in minerals like calcium and iron, and increase the risk of kidney stones. (2)

Overconsumption of oxalic acid may lead to decreased absorption of essential nutrients and can contribute to kidney stones. It is important to be mindful of your kale intake to avoid these potential health issues.

Allergies and Digestive Problems Related to Kale Consumption

In addition to antinutrients, eating too much kale can also lead to the development of allergies. Symptoms of a kale or cruciferous vegetable allergy include itchy skin, hives, swelling of the lips and throat, sneezing, and more severe reactions. Furthermore, kale can be difficult for some individuals to digest, especially those with digestive issues like IBS. (3)

If you experience digestive problems from consuming kale, there are ways to minimize discomfort, such as reducing portion sizes or changing cooking methods. Additionally, there are alternative greens that can provide similar nutritional benefits without causing digestive issues, such as spinach, collard greens, and arugula. It’s essential to listen to your body and adjust your diet accordingly. (4)

Sources

1. “Kale: Discover the ‘secret powers’ of this superfood.” Mayo Clinic. Caitlin Terpstra, R.D., L.D.. March 17, 2023.
2. “Kale causes kidney stones, seriously.” Swedish. August 17, 2017.
3. “Can I Be Allergic to Kale?” Healthline. Ana Gotter. November 14, 2018.