Kale is not always healthy: Hidden side effects you should know

Kale, a nutritional powerhouse, boasts of a wealth of benefits, much like its cruciferous counterparts like cabbage, Brussels sprouts, and mustard. The origin of Kale goes back to ancient Roman and Greek civilizations, and it only found popularity in the US in recent decades. While raw kale is slightly bitter and has a peppery flavor, when simmered for long, the taste can transform into a comforting sweet. Kale is hailed for its versatility as it finds its place in a variety of dishes like salads, soups, smoothies, and stir-fries.

Curly kale is the most commonly used variety in salads, known for its bright green, ruffled leaves and slightly peppery taste. Redbor kale, with its striking reddish-purple hue, is often blended into smoothies, added to pastas, or stirred into soups for a vibrant nutritional boost.

Raw kale is rich in protein, fibre, magnesium, phosphorus, zinc and also calcium and potassium, according to the U.S. Department of Agriculture. Considering it has four times the vitamin C content and twice the selenium content of spinach, apart from vitamin E and beta-carotene, it helps support a healthy immune system. It is also a rich source of plant-based calcium which can support strong bones and teeth.

When consuming kale raw and in excess, one needs to be careful about certain side effects that could undo the benefits.

Digestion issues

The high fibre content of kale can lead to bloating, gas, or digestive discomfort for some individuals.
The veggie belongs to a complex sugar family called the raffinose family of oligosaccharides (RFOs) — that can cause bloating, Trisha Pasricha, MD told Washington Post. Discarding the stems of kale, slicing the leaves, and gently massaging them together can make it slightly easy on your stomach. Cooking Kale can also improve its digestibility, but it may lower vitamin C levels by about 89 percent.

Not ideal for kidney patients

Leafy greens are a storehouse of potassium, which may not be ideal for you if you are suffering from a kidney disease. The amount of potassium you are allowed each day depends on your stage of kidney disease or the type of dialysis you receive. People with advanced kidney disease or kidney stones may need to restrict kale due to its oxalate and potassium content.

Not suitable for people on blood thinners

Kale is not suitable for people on blood thinners as it is high in vitamin K, which can counteract the effects of blood thinners. For individuals taking blood-thinning medications like warfarin, maintaining consistent vitamin K intake is essential, as fluctuations can interfere with the medication's effectiveness. Sudden increases in vitamin K consumption can counteract the anticoagulant effects, potentially leading to clot formation, while significant decreases may enhance the medication's effect, increasing bleeding risk.

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