3 Different Ways To Incorporate Kale Juice Into Your Diet

green smoothie in a glass with leaves

Kale is all the rage these days, and for good reason. It’s packed with tons of nutrients that are so good for your overall health. Even better, you don’t have to spend a bunch of time preparing kale. One of the best ways to get in your dose of kale is by drinking kale juice.

Juicing has tons of benefits, so when you combine kale and juicing, you’re providing your body with so many amazing vitamins, minerals, antioxidants and more. Are you ready to see the benefits of kale juice? Read on for all you need to know about kale and three delicious ways to add kale juice to your diet.

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All about Kale

Kale has been growing in popularity lately, and with all the benefits of kale it’s no surprise. But before we dive into those benefits, let’s take a closer look at this superfood. Kale is a cruciferous vegetable similar to cabbage, broccoli, cauliflower, Brussel sprouts and collard greens. It’s super healthy and packed with tons of nutrition. To reap all of the benefits of kale yourself, you need to know about the different types of kale, the nutritional breakdown and preparation methods.

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Types Of Kale

Curly Kale

This is the most popular type of kale. It’s usually dark green or purple and has ruffled leaves. Curly kale is commonly carried in most grocery stores. With this type of kale, remember that the older it is, the more bitter it tastes, so look for young ones.

curly kale cabbage

Image via Pixabay

Dinosaur Kale

This variety of kale goes by multiple names and can also be referred to as black kale, Tuscan kale or cavolo
nero. This type of kale has large leathery leaves that are green and don’t curl. Dinosaur kale is like curly kale in its commonness and availability, but they differ in taste. Dinosaur kale is less bitter and can have nutty and warm undertones when it’s cooked.

Dinosaur Kale

Image via Flickr

Ornamental Kale

This type of kale gets its name because it is often grown because of how it looks. It’s a flowery type of kale that looks like a large, leafy cabbage, and it often has bright purple or white center leaves. Although this type of kale might be prettier than other varieties, it’s not as tasty.

ornamental kale cabbage

Image via Pixabay

Siberian Kale

This variety of kale has large leaves with white veins down the center. It’s a resistant variety and can grow in even the most adverse conditions. Siberian kale is more tender than other types of kale, so it’s great for salads and raw consumption.

siberian kale in the garden

Image via Flickr

Red Russian Kale

This type of kale has a beautiful reddish purple vein down the center of each leaf. The leaves on this kale are soft, tender and sweet, but stalks are fibrous and bitter. For the best taste, we recommend removing the stalks before consuming.

There are even more types of kale around, but these are the most common and most accessible in the United States.

Red Russian Kale

Image via Flickr

Nutrition Information 

Like we mentioned before, kale is packed with nutrients. Kale has so many nutrients that the list goes on and on. These are just some of them:

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Vitamin B6
  • Antioxidants
  • Fiber 
  • Calcium
  • Manganese
  • Copper
  • Magnesium
  • Carotenoids
  • Flavonoids
  • Iron 
  • Potassium
  • Thiamine
  • Riboflavin
  • Folate 
  • Phosphorus

Preparation Methods

Our favorite method of preparation for kale is juicing. That’s because of the many benefits of juicing, like providing more nutrient absorption and removing indigestible fibers. But if you’re looking for more than one way to enjoy kale, there are other preparation options. Kale can also be:

  • Pureed
  • Baked
  • Sauteed
  • Steamed
  • Eaten raw
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Kale Health Benefits

We mentioned that kale is packed with nutrients, but to make it clear just how amazing kale can be for your body, here’s what those nutrients mean as far as health benefits go.

Immune Boost

hand of a person using stop sign against disease

Image via Pixabay

Kale has a lot of vitamin C; one cup of raw kale has even more vitamin C than an orange. The rich vitamin C content in kale is great for boosting your immune system.


Inflammation is sometimes referred to as the root of all health problems, and kale is a great way to remove inflammation from the body. Kale gets its anti-inflammatory properties from its mix of omega-3 and omega-6 fatty acids. In fact, kale has such an ideal ratio of omega-3 and omega-6 that it’s often considered the best food for fighting inflammation.

Free Radicals Protection

The antioxidants in kale like beta-carotene, flavonoids and vitamin C protect your cells from the oxidizing damage of free radicals. Your body is exposed to harmful free radicals daily. The damage from these free radicals can cause aging, disease and more.

Detoxifies Your Body

person doing a heart shape in tummy with flower inside

Image via Pixabay

Kale not only helps remove toxins from your body, but it helps to eliminate them too. The isothiocyanate, fiber and sulfur in kale can help detoxify your body which has many benefits like fighting against tumor growth.

Fortifies Your Bones

The calcium and vitamin K in kale are great for your bone health. This is especially important for anyone who doesn’t consume dairy products.

Heart Health

two hands protecting a heart illustration

Image via Pixabay

Kale can increase good cholesterol, HDL, and decrease the bad cholesterol, LDL. This can lead to a lower risk of heart disease.

Fights Cancer

Kale comprises a bunch of compounds, like sulforaphane and indole-3-carbinol, that are great for fighting cancer. 

Better Eye Health

zoomed in focus shot of human eye

Image via Pixabay

Kale is high in lutein, zeaxanthin, vitamin A and beta-carotene that the body needs for eye health.

Digestion Aid

The fiber content in kale is great for keeping you feeling full and helping with smooth digestion.

Infant Brain Development

Kale is great during pregnancy because it enhances infant brain development in the womb. Plus the folate in kale can also prevent against several birth defects.

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3 Different Ways to Incorporate Kale Juice into Your Diet

Now that we’ve introduced kale and its many benefits, it’s time to see how you can add kale juice to your diet. Like we mentioned before, because of the added benefits of juicing kale, we recommend adding it to your diet. To make it easier to add kale juice to your lifestyle, we’ve got three fun and creative types of kale juice for you to try out.


three person holding mason jars

Photo by Jose Soriano via Unsplash

This kale juice is great for beginners. It’s easy to make and yet still fun and delicious. The combination of coconut water, apple juice, lime and ginger makes for a refreshing, lively and spicy tart drink. Here’s what you’ll need to make it:

  • ½ cup fresh kale juice (from about ¾ pounds of kale)
  • ½ cup fresh apple juice (from about 2 large green apples)
  • ½ cup fresh ginger juice (from about 5 ounces ginger)
  • ½ cup coconut water
  • Lime slices for garnish 

To make this kale juice, mix the liquids in a tall glass, and serve with your garnish and over ice if desired. This recipe yields about three cups of juice.

Minty Kale

green lime

Mint and kale taste so good together, and this kale juice is refreshing and delicious. Here’s what you’ll need to make it:

  • 1 cup fresh kale juice (from about 1 ½ pound kale)
  • ½ cup fresh parsnip juice (from about 4 parsnips)
  • ½ cup fresh apple juice (from about 4 large apples)
  • 4 teaspoons lime juice 
  • ¼ cup mint juice (from about 2 bunches)
  • Mint and a lime wedge for garnish

All you have to do with your ingredients is to mix the liquids together, pour over ice and top with your garnish. These ingredients will make about one pint of juice which is enough to have two full one-cup servings.

Kale Mary

kale juice in a glass with leaf surrounded by apples

Photo by Rawpixel.com via Pexels

It might come as a surprise, but tomatoes go really well with kale juice; the last recipe on our list is a healthier version of the beloved Bloody Mary. Here’s what you’ll need to make it:

  • ½ cup and 5 ounces fresh tomato juice (from about 2 pints cherry tomatoes)
  • ¼ cup fresh kale juice (from about ½ pound of kale)
  • 2 tablespoons of fresh celery juice (from about 4 pieces of celery)
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon horseradish 
  • ¼ teaspoon soy sauce
  • A touch of hot sauce 
  • 1 piece of celery for garnish 

To prepare this kale juice, mix the horseradish and soy sauce in a cup. Then add tomato juice, and mix until well blended. Then add the kale juice, lemon juice, celery juice and hot sauce. Stir well, and enjoy with your garnish. If you want it extra cold, you can enjoy this kale juice over ice. This recipe will make about one cup of delicious juice.

With all these recipes you can store any leftover juice in the fridge in a covered container, but don’t store it for longer than one day. Kale juice is best enjoyed fresh.

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Packed with nutrients, minerals, vitamins and antioxidants, kale has vast benefits. With the benefits of kale juice and the easy-to-prepare recipes mentioned in this article, there’s really no reason not to add kale juice to your diet. However, don’t overdo it. Kale has vitamin E, and too much consumption can cause serious side effects. Treat your body right, and consider trying out these recipes to see the benefits yourself. Enjoy!


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