What Are Oxalates?
Oxalic acid is nothing more than an organic compound. This compound is found in many plants we eat including vegetables, fruits, nuts, seeds, and more.
Where oxalates come into play is when oxalic acid binds to other minerals in those plants, forming oxalates. The interesting part is that while we can find oxalates in other sources such as plants, our body can produce its own oxalates.
While these oxalates are generally no problem for some, they can bind to other minerals when ingested and create compounds such as calcium oxalate and iron oxalate. Plenty of people will excrete these compounds in their stool, but some can have build-ups in certain areas such as the kidneys, resulting in an increased chance of kidney stones.
Don’t be too concerned though, even if you are more likely to develop kidney stones or other issues, they can be avoided by controlling oxalate intake.
Is Kale High In Oxalates?
Kale is rich in nutrients and a fairly healthy vegetable. An added benefit to kale is that it’s also low in oxalates, containing roughly 2 milligrams per 1 cup serving.
If you have issues with kidney stones or other digestion problems that oxalates aggravate, you’ll be pleased to know that kale is a safe vegetable to eat concerning oxalate content. Because of its low oxalate levels, many of the nutrients in kale are easier to absorb during digestion and less is wasted.
Is Kale Good For You?
Most people are already aware that kale has its health benefits, but exactly how good is it?
Kale has a wide variety of vitamins from vitamins A, K, B6, and C, to nutrients such as calcium, potassium, magnesium, and manganese. It’s also not very calorie-dense, coming in at only 33 calories for every cup. Being so rich in nutrients and relatively low in fat, kale is one of the most nutrient-dense foods you can eat.
Another benefit of kale is it contains antioxidants such as quercetin and kaempferol. Antioxidants are an important addition to any diet as they help counteract oxidative damage done to the body from free radicals.
There are quite a few extra health benefits from kale that I recommend reading here!
Other Things To Know About Kale
Kale is an overall healthy vegetable with low oxalate content compared to other vegetables.
So we know of some great things that kale has to offer, but what else is there to know? Below we’ll cover some commonly asked questions about kale.
Is Kale Good For Your Skin?
Kale contains numerous vitamins such as vitamin C, E, and K. These vitamins are commonly known to help your skin look younger and be healthier overall. Vitamin C and E are antioxidants that help counteract any oxidative damage done to your skin.
Vitamin K is another reason that kale is good to add to your diet. It can reduce darkness, fine lines, and wrinkles, helping the appearance of your skin.
Does Kale Have Vitamin K?
I mentioned previously the benefits that kale has and one of the benefits is due to kale containing a decent amount of vitamin K, roughly 176mg per one-cup serving. That’s a fair amount of vitamin K for a small vegetable serving and another testament to why this is one of the most nutrient-dense vegetables.
Does Kale Have Vitamin D?
While kale is one of the most nutrient-dense vegetables, it surprisingly doesn’t contain any vitamin D. Keep in mind that kale is still a nutrient-rich food that is overall healthy. If you’re looking for a leafy green vegetable with vitamin D, then spinach is a great option and contains roughly 25% of the recommended daily intake of vitamin D in a one-cup serving.
Does Kale Have Protein?
Protein is an incredibly important part of any diet and should not be overlooked. Surprisingly, kale contains a decent amount of protein, roughly 2.9 grams per 1 cup serving. It may not seem like a lot, but for a leafy green vegetable, 2.9 grams in only 1 cup is a fair amount.
So if you’re looking for a small source of protein that’s also packed full of nutrients, then kale is a great option!
