If you want to give yourself a nutrient boost, add kale powder to your green smoothie or other beverage. Just 2 teaspoons of kale powder is equivalent to two average heads of chopped, uncooked kale. So, if you don’t like the taste of raw kale or don’t want to spend the time and effort chopping up the leaves and adding them to foods or smoothies, kale powder is the way to go.
Plus, kale powder retains many of the nutrients of regular kale in a convenient no-fuss form.
What Are The Nutrients In Kale Powder?
Kale is one of the healthiest superfoods you can eat. Just one teaspoon of kale powder contains:1
- Vitamin A: 1% of the DV
- Vitamin K: 63% of the DV
- Vitamin C: 134% of the DV
- Calcium: 4% of the DV
- Iron: 6% of the DV
- Magnesium: 26% of the DV
Kale powder also contains these crucial B-complex vitamins: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin).2
All these nutrients for a total of 15 calories, 1g protein, 1g fat, 3g carbs, and 1g fiber.
What Is Kale Powder Good For?
Kale powder offers a host of health benefits that have been backed by science. Here are just 5 of the main ones:
- Kale is packed with antioxidants, including large amounts of flavonoids, that defend against free radical damage. Flavoids, in particular, have been exhaustively studied and found to possess powerful antiinflammatory properties. Multiple research studies show they may also defend against viral infections, cancer, and high blood pressure. 3, 4, 5
- Kale is an excellent source of Vitamin K, a nutrient that plays a key role in helping the blood clot. (This is essential for wound healing.) Vitamin K is also important for bone health.
- Kale contains cancer-fighting substances, such as sulforaphane and indole-3-carbinol, that studies suggest may help prevent cancer. 6, 7, 8
- Kale may aid weight loss or maintenance efforts. Kale is a low calorie food with a high water content, making it a low energy dense food. Research that those who consume more low energy dense snacks lose significantly more weight than those who indulge in high energy dense snacks.9, 10
- Kale may protect the eyes due to its lutein and zeaxanthin content, carotenoid antioxidants shown to lower the risk of macular degeneration and cataracts in clinical research trials. 11, 12
How Do You Drink Kale Powder?
The best way to drink kale powder is to stir it into your green smoothie, which will help cover the flavor. (The flavor of kale powder is similar to that of raw kale.) Just 1 teaspoon or more of kale powder per day is all you need to support your health.
What Is The Best Kale Powder Source?
The best kale powder source is the wildly popular Garden in my Glass as it contains a blend of over 35 additional fruit and vegetable superfood powders that supercharge kale’s nutrients and health benefits. Click here to learn more about Garden in my Glass TODAY before supplies run out.
1- U.S. Department of Agriculture. FoodData Central. Kale Powder. USDA. Accessed Jan 27, 2021. https://fdc.nal.usda.gov/fdc-app.html#/food-details/550263/nutrients
2- Sofia. What The Heck Is Kale Powder, And Should You Try It? Daily Detox Hacks. Accessed Jan 27, 2021. https://www.dailydetoxhacks.com/organic-kale-powder/#:~:text=Vitamin%20B%20Complex%20-%20B1%20%28Thiamine%29%2C%20B2%20%28Riboflavin%29%2C,helps%20your%20enzymes%20to%20make%20and%20repair%20DNA.
3- Kumar S, Pandey AK. Chemistry and biological activities of flavonoids: an overview. ScientificWorldJournal. 2013 Dec 29;2013:162750. doi: 10.1155/2013/162750. PMID: 24470791; PMCID: PMC3891543.
4- Larson AJ, Symons JD, Jalili T. Therapeutic potential of quercetin to decrease blood pressure: review of efficacy and mechanisms. Adv Nutr. 2012 Jan;3(1):39-46. doi: 10.3945/an.111.001271. Epub 2012 Jan 5. PMID: 22332099; PMCID: PMC3262612.
5- Calderón-Montaño JM, Burgos-Morón E, Pérez-Guerrero C, López-Lázaro M. A review on the dietary flavonoid kaempferol. Mini Rev Med Chem. 2011 Apr;11(4):298-344. doi: 10.2174/138955711795305335. PMID: 21428901.
6- Lenzi M., Fimognari C., Hrelia P. (2014) Sulforaphane as a Promising Molecule for Fighting Cancer. In: Zappia V., Panico S., Russo G., Budillon A., Della Ragione F. (eds) Advances in Nutrition and Cancer. Cancer Treatment and Research, vol 159. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-642-38007-5_12
7- Li Y, Zhang T, Korkaya H, et al. Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells. Clin Cancer Res. 2010;16(9):2580-2590. doi:10.1158/1078-0432.CCR-09-2937
8- Maruthanila VL, Poornima J, Mirunalini S. Attenuation of Carcinogenesis and the Mechanism Underlying by the Influence of Indole-3-carbinol and Its Metabolite 3,3'-Diindolylmethane: A Therapeutic Marvel. Adv Pharmacol Sci. 2014;2014:832161. doi: 10.1155/2014/832161. Epub 2014 May 8. PMID: 24982671; PMCID: PMC4060499.
9- Rolls BJ, Roe LS, Beach AM, Kris-Etherton PM. Provision of foods differing in energy density affects long-term weight loss. Obes Res. 2005 Jun;13(6):1052-60. doi: 10.1038/oby.2005.123. PMID: 15976148.
10- Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls BJ. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. Am J Clin Nutr. 2007 Jun;85(6):1465-77. doi: 10.1093/ajcn/85.6.1465. PMID: 17556681; PMCID: PMC2018610.
11- Delcourt C, Carrière I, Delage M, Barberger-Gateau P, Schalch W; POLA Study Group. Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study. Invest Ophthalmol Vis Sci. 2006 Jun;47(6):2329-35. doi: 10.1167/iovs.05-1235. PMID: 16723441.
12- Gale CR, Hall NF, Phillips DI, Martyn CN. Lutein and zeaxanthin status and risk of age-related macular degeneration. Invest Ophthalmol Vis Sci. 2003 Jun;44(6):2461-5. doi: 10.1167/iovs.02-0929. PMID: 12766044. https://www.healthline.com/nutrition/10-proven-benefits-of-kale#TOC_TITLE_HDR_2