Are kale smoothies good for you?

Are kale smoothies good for you? Yes they are (as you'll find out below). But we would suggest adding in a few more ingredients to mask that kale greens flavour and also to help wth the uptake of kale's nutrients too as you'll read below.

What is kale? 

Kale is a super nutritious leafy green in the same cruciferous family as other super stars including broccoli, brussel sprouts, bok choy and cabbage. 

There are plenty of different kale varieties, with just a few being plain, cavallo nero and curly.

These different varieties, like with any other plant, will all have a slightly different taste and textures too.

Kale also contains a wide, variety of nutrients and also some unique compounds, which we’ll get into below for you.

So, keep on reading to see if kale and more importantly, kale smoothies are good for you!

Kale nutrition 

Kale contains so many important nutrients, that we wouldn’t be able to go in depth on all of their uses in this article, so they’ll just be listed for you now.

Ready (take in a big breath)?

  • Vitamins – Beta-carotene (pre-vitamin A), B1, B2, B6, B9 (folate), C, E and K
  • Minerals – Magnesium, potassium, calcium, copper, iron, manganese and phosphorous
  • All the essential amino acids – making it a complete protein
  • Omega 3 and 6 fatty acids in a favourable ratio
  • Lutein and Zeaxanthin
  • Chlorophyll
  • Phytonutrients – Glucosinolates, sulforaphane, flavonoids, indole-3-carbinol and more

With all these nutrients, the answer for the question about kale smoothies being good for you comes in with a resounding yes!

Kale smoothies can certainly be good for the majority of people. 

There is one tweak you have to make to kale, that will be mentioned at the end, so keep on reading on to find out what this is.

What can kale help us with?

You’ve seen what kale is made up, now we can look at the many potential benefits of kale for you as well.



Protects you and your cells from damage

Antioxidants are used in the body to protect cells from damage and kale has plenty of them. 

Vitamins A, C, E, K and glucosinolates are all antioxidants present in Kale. 

Inflammation is something most of us will have heard of and for good reason as it is generally linked to most diseases. 

Beyond just diseases, having high amounts of inflammation, can hamper digestion, increase levels of pain and much more. 

Kale, via its omega 3 to 6 ratio, can help to keep down inflammation.

Kale also contains the compound sulforaphane which activates the NRF-2 pathway in the cells.

This compound is one of the most potent ways of turning on anti-inflammatory and antioxidant pathways.

Sorry to get so technical, but we know Super Cubes customers are smarter than the average bear.

So feel free to whip this fact out at your next dinner party or down at your local bar trivia night!

Kale helps to improve detoxification

Our body is producing toxins everyday as well, this happens by breaking down the food we eat and turning it into energy and more. 

Sounds scary?

There’s good news coming for you!

Our body produces toxins every day, but it is also detoxifying all day every day too (luckily for us).

The liver is one of the organs that bears a large part of this continual load. 

Phase I and II liver detoxification transforms and binds these toxins for removal.

Kale’s content of glucosinolates, sulforaphane, vitamin C and more all can improve detoxification and so, give your body a helping hand.

Kale, so much more than just a Super Green

This article and all the information above just scratches the surface on the benefits of kale.

Kale may also help to improve eye health, cholesterol levels, osteoporosis and so much more.

Any issues with kale?

Raw kale, and other plants in the cruciferous family, contain goitrogens and oxalates.

Goitrogens are compounds that block our thyroid gland from absorbing iodine. 

Iodine is one of the minerals that seems to be quite low in the population, so anything that blocks absorption should be cautioned. 

The thyroid is the butterfly shaped gland in our neck that controls our metabolism, so it sounds pretty important right?

Luckily, occasional goitrogen intake, shouldn’t be an issue unless you have a thyroid condition. 

However, if you want to safeguard against it, you can cook, steam or boil kale before blending kale into your smoothies to inactivate these goitrogens.

Oxalates are another compound in kale that may reduce the absorption of key minerals like zinc, magnesium and calcium. 

On top of that, a high oxalate diet is not recommended for those who have risk factors for kidney stones.

Thankfully, the fix for this is the same as above, cook, steam or boil, just be sure to discard the water you used and not put it in your smoothie.

Supercharge your frozen smoothies

If you want to maximise kale’s health effects, be sure to add a source of healthy fats to your kale smoothie.

Ingredients like avocado, macadamias, chia seeds or others will do the job well.

These enhance the absorption of Kale’s vitamin A, E and K, which are fat-soluble nutrients.

Is there anything that Kale can’t do?

It certainly seems not. 

So kale smoothies are good for you and lucky for you, we’ve made it super convenient to get in your kale and other super greens with our (appropriately named) Super Greens Smoothie cubes.  

So pick some up Super Cubes now for yourself at your local or order online to get them delivered to your door.

And remember to let us know how much you enjoy them!

Buy your Super Cubes now!

Super Cubes

Sam is a Nutritionist, Health Writer and Wellness Speaker as well as being an Author for Super Cubes. She is passionate about sharing her knowledge and helping people through their journey to health and wellness combining their mindset, nutrition and lifestyle. When she’s not helping people, she enjoys dancing in the rain and cuddling dogs. Sometimes she does both at the same time.