Kale (Brassica oleracea)

Kale is a light, drying, and warming crucifer that clears dampness, congestion, and liver stagnation. Rich in chlorophyll, minerals, and sulfur compounds, it supports detoxification, skin clarity, blood flow, and digestive fire. Best suited for anabolic and thermic types needing clearing and lightening.

Monograph of

Kale (Brassica oleracea)

• Family

  Brassicaceae (Mustard family)

• Taste

  Bitter

  Pungent

  Slight astringency when raw

  Sweet undertones when cooked

• Season

  Naturally thrives in fall and winter

  Becomes sweeter after frost due to conversion of starches to sugars

• Qualities

  Light

  Drying

  Warming

  Clear

  (Also: slightly mobile, depending on preparation)

• Suitability

  Excellent for anabolic and thermic types — clears excess dampness and heat

  Can aggravate catabolic types if overused raw due to dryness and lightness

  Best for those needing detoxification, cooling inflammation, or clearing stagnation

• Indicated Tissue States

  Tissue states show what’s happening at the tissue level — whether things are too dry, too tense, too inflamed — and what foods or herbs can help fix that. Kale (Brassica oleracea) is best indicated for tissue states involving:

  Damp / Relaxation – clears mucus and congestion

  Cold / Depression – mildly stimulating and metabolic

  Stagnation / Congestion – clears liver heat and sluggishness

  Avoid in dry/atrophic states unless cooked well and combined with oil

• Affinities

  Affinities are the targeted tissues that a substance acts on after the release of chemicals. Kale (Brassica oleracea) has an affinity for:

  Liver and gallbladder

  Lymphatic system

  Blood and circulation

  Skin and elimination pathways

  Digestive system (when cooked)

• Chemical Constituents

  Glucosinolates (including sulforaphane, indole-3-carbinol)

  Vitamin K, C, A, B6, folate

  Calcium, magnesium, iron, potassium

  Chlorophyll, fiber, lutein, zeaxanthin

• Nutritional Value

  (per 1 cup raw)

  Calories: ~33 kcal

  Vitamin K: ~600% DV

  Vitamin A (beta-carotene): ~200% DV

  Vitamin C: ~135% DV

  Calcium: ~10% DV

  Magnesium: ~6% DV

  Fiber: ~2.5g

• Preparation Methods

  Eaten raw, steamed, sautéed, or blended in juices/smoothies

  Cooking reduces oxalates and enhances digestibility for sensitive individuals

  Traditionally paired with lemon, garlic, olive oil, or ginger to stimulate digestion and reduce bitterness

  Disclaimer: Juicing removes fiber, which means less bulk movement through the gut and potentially less stimulation of peristalsis and bile release. The blood-purifying and liver-cleansing actions are still present due to active compounds like chlorophyll, glucosinolates, and sulforaphane precursors, but they may act more slowly and subtly through cold pressed juicing.

Note: To find out which foods and dosages are best suited for your body type, please take the Body Type Quiz to detect any current imbalances and consult a traditional whole-person health practitioner (like myself) for personalized support and recommendations.

Medicinal Actions of

Kale (Brassica oleracea)

• Circulatory System

  Blood purifier – removes metabolic waste via lymph and liver pathways

  Vessel tonic – supports elasticity through vitamin K and antioxidants

  Cholesterol reducer – binds bile acids and supports lipid clearance

• Digestive System

  Bitter digestive stimulant – increases bile flow and enzyme activity

  Mucus-clearing – reduces damp congestion in the GI tract

  Prebiotic fiber – supports gut microbiota and stool regularity

• Immune/Lymphatic

  Immune stimulant (mild) – enhances immune regulation via antioxidant support

  Lymph mover – clears congestion and promotes fluid circulation

  Antioxidant – protects cells from oxidative stress

  Anticancer – glucosinolate compounds aid in abnormal cell regulation

• Skin/Integumentary System

  Skin clarifier – supports elimination and reduces inflammatory skin issues

  Supports wound healing – via vitamin C and iron synergy

  Hair and nails – mineral-rich and supportive of keratin pathways

• Liver/Detoxification System

  Hepatoprotective – supports phase I/II liver detox (via sulforaphane and indole-3-carbinol)

  Cholagogue – stimulates bile production and flow

  Fibrotic reducing (mild) – through liver-clearing sulfur compounds

  Hypolipidemic – supports healthy cholesterol balance

• References

  USDA Nutrient Database

  Bauman College – Food as Medicine Curriculum

  Herbal Academy – Bitter Greens & Liver Health

  Linus Pauling Institute – Cruciferous Vegetables and Cancer Prevention

  Fallon, Sally. Nourishing Traditions