Kale or leaf cabbage is a variety of cabbage grown for its edible leaves. They are closer to wild cabbage than the domestic cabbage. Kale is native to Europe but is now cultivated in many regions of the world. Being a good source of many nutrients like vitamins, minerals, antioxidants, phytonutrients, etc. they provide a number of health and beauty benefits. Although kale is good for us it is advisable to eat them in moderation. This is because excessive consumption of kale is bad for us. In this article, we will know about the major side effects of eating too much kale, but first, let’s take a look at the below-mentioned nutrition chart of kale.
Nutrition Chart of Kale
Side Effects of Eating Too Much Kale
(1) May Cause Dry Mouth And Dehydration
Kale is diuretic in nature which means it increases the frequency of urination in our body and allows our body to get rid of toxins and other impurities from our system in an efficient way. However, it should be noted that along with the toxins, our body loses plenty of water during the urination. Losing too much water from our system can increases the risk of dehydration and dry mouth.
Some other symptoms of dehydration are rapid breathing, rapid heartbeat, sunken eyes, dry skin, drowsiness, etc. Water plays a major role in keeping us healthy as it is required by our vital organs like liver, kidneys, brain, etc. for proper functioning.
Importance of water for our body can easily be understood by the fact that our body is made up of about 70 percent water, and our vital organs like lungs, kidneys, and brain, etc. are also made up of 83 percent, 79 percent, and 71 percent water respectively. Water is there in our bones too.
For this reason, it is advisable to include diuretic foods like kale, asparagus, etc. in moderation.
(2) Too Much Dietary Fiber Is Bad For Stomach
Eating kale on a regular and moderate basis has been found to be very beneficial for our stomach and helps in keeping our digestive system healthy.
This benefit of kale is due to the presence of dietary fibers in them. The dietary fibers present in kale acts as a natural laxative, improves bowel movement and ensures smooth elimination of stool from our system. This provides relief from constipation and also provides relief from other digestive problems like abdominal pain, irritable bowel syndrome, bloating, flatulence, etc.
Dietary fibers are also good for regulating cholesterol, promoting weight loss and for regulating sugar.
Although dietary fibers provide a number of benefits, it is advisable to limit the intake of dietary fibers in our body. This is because eating too many dietary fibers can give rise to problems like poor absorption of nutrients or malabsorption, indigestion, intestinal gas, intestinal bloating, etc.
If you are taking dietary fibers in excess and not drinking enough water then it can also lead to dehydration and may even increase the risk of constipation.
(3) May Develop Allergic Reactions In Some Individuals
Kale is a good source of various nutrients like vitamins, minerals, antioxidants, phytonutrients, phytochemicals, etc. that provides a number of health and beauty benefits. Although kale is good for us, not every one of us can enjoy its benefits.
This is because it has been found that some individuals might be allergic to kale and may develop allergic symptoms like swollen eyes, itching in eyes, runny nose, itching throat, skin rashes, nausea, dizziness, etc. on consuming kale.
For this reason, individuals allergic to kale are advised to avoid kale in their diet. It has also been found that individuals who are allergic to other cruciferous vegetables like cabbage, cauliflower, broccoli, asparagus, etc. then you are highly likely to be allergic to kale.
Suggested Read- 31 Major Health & Beauty Benefits of Kale
(4) Not So Good For Pregnant And Nursing Women
Kale is a wonderful source of many nutrients like vitamins, minerals, antioxidants, phytonutrients, dietary fibers, etc. and presence of these compounds make them very beneficial to be eaten during the pregnancy and nursing period.
The antioxidants present in kale protects the vital organs of the mother, and as well as the baby growing in her from the oxidative damage caused by the free radicals. Folate or folic acid present in kale aids in brain development and reduces the risk of neural tube defects like spina bifida.
Other nutrients like zinc, iron, selenium, calcium, magnesium, etc. also play a significant role in maintaining a healthy pregnancy.
Although kale is a good food to be eaten during pregnancy, it is advisable to eat them in moderation and that too after consulting with a doctor. Nursing mothers should also keep an eye on their kale intake as too many dietary fibers can cause stomach discomfort in the infants and may give rise to problems like abdominal pain, bloating, intestinal gas, etc. in the infants.
Pregnancy is an important stage in every woman’s life and what she eats and drinks not only determines her health, but also the health and wellness of the fetus developing in her womb. During the pregnancy stage, avoiding bad food ( or food that can be bad when consumed too much) is as important as eating healthy food. For this reason, it is advisable to eat kale in moderation, especially when you are going through pregnancy and nursing stage.
(5) Too Many Antioxidants Are Bad For Our Health
Eating kale on a regular and moderate basis has been found to be very beneficial for reducing the risk of several types of cancers like colon cancer, skin cancer, abdominal cancer, lung cancer, breast cancer, etc. This benefit of kale is due to the presence of many antioxidants like Vitamin C, Vitamin E, and Vitamin K and as well as other antioxidantal compounds like phytonutrients, polyphenols, etc. in them.
These antioxidants fight with the free radicals in our body, stabilizes them and thus prevents them from causing oxidative damage to our cells and tissues, and thus reduces the risk of various cancers. Antioxidants also provide a number of other benefits like aids in the elimination of toxins from our system, improves cardiovascular health, strengthens immunity, improves cognitive functions, etc.
Although antioxidants present in the kale are great for our system and provides a number of benefits, it is advisable to eat kale in moderation. This is because over intake of antioxidants for a long period of time is bad for our us.
As per a study published by the Journal of the Cancer Institute, it was found that smokers who took beta-carotene supplements in excessive quantity were more likely to develop lung cancer in comparison to the smokers who didn’t. As per another study conducted by the Office of The Dietary Supplements, it was observed that too much vitamin E in our system can increase the risk of hemorrhagic stroke.
This side effect of antioxidant is because of the fact that in excessive quantity, antioxidants not only target the cancer cells but also targets the healthy cells around them, and in this way it causes oxidative damage to our cells and tissues, and thus increases the risk of various cancers.
(6) May Increase The Risk of Hypoglycemia
Consuming kale on a regular and moderate basis has been found to be very beneficial for diabetic patients or those who are at the risk of developing diabetes. This benefit of kale is because of the low glycemic index of kale. Glycemic index of kale is 15 which is considered as low. A low glycemic index means kale releases sugar into the bloodstream at a slow rate, prevents a sudden spike in the blood sugar level and thus helps in managing diabetes.
In addition to this, the dietary fibers present in the kale also plays a significant role in managing diabetes. It reduces the rate at which sugar gets absorbed into the bloodstream and thus helps in regulating blood sugar and aids in managing diabetes.
Although kale is beneficial for diabetic patients, it is advisable to eat them in moderation. This is because eating too much kale can decrease our blood sugar to a very low level giving rise to hypoglycemic. Hypoglycemic is a condition in which
Additionally, if you are a diabetic patient and already taking medication for the same, then eating too much kale can interfere with the medication and may worsen the situation.
Suggested Read- 11 Major Side Effects of Eating Too Many Asparagus
(7) May Cause Hypotension
Regular and moderate consumption of kale has been found to be very beneficial for providing relief from hypertension or high blood pressure which is a leading cause of various cardiovascular problems like heart attack, heart stroke, irregular heartbeat, etc.
This benefit of kale is due to the presence of vital mineral “Potassium” in it. Potassium is a natural vasodilator which relaxes our blood vessels, improves blood circulation and thus helps in controlling blood pressure and provides relief from high blood pressure or hypertension.
Although kale is very beneficial for providing relief from hypertension, it is advisable to eat them in moderation. This is because the high level of potassium in our system can lower our blood pressure to a very low level giving rise to hypotension. Hypotension is a condition in which our blood pressure drops to a very low level giving rise to symptoms like fatigue, lightheadedness, dizziness, clammy skin, depression, blurry vision, etc.
Additionally, if you have hypertension and already taking medication for the same then it is better for you to eat kale in limited quantity as too much potassium can interfere with the medication.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
P.S- Consider sharing this post, if you find it useful and/or interesting