Last medically reviewed on November 18, 2019. Kale is everyone’s leafy green sweetheart, and it’s easy to see why. Often labeled as a superfood, kale is one of the healthiest and most nutrient-dense foods you can eat. Additionally, animal and human studies indicate that eating broccoli and Brussels sprouts doesn’t significantly affect thyroid hormone levels or functioning, suggesting that moderate amounts may even be safe for those with thyroid issues (10, 11). (Found in all cruciferous vegetables, gluconsinolates are the subject of intense research centered on cancer prevention.) Despite being high in goitrins, research shows that a moderate intake of raw kale is unlikely to affect your thyroid health. Cruciferous vegetables, including broccoli, kale and cauliflower, generally offer the most health benefits when eaten raw. You can even find it in the chip aisle. While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods (7). Roast It. You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Tomatoes: Cooked may be better than raw. And while eating as much of the leafy green as possible isn’t a problem for most people, a handful may need to watch their intake when eating raw kale. Kale has made its way into salads, smoothies, green juices, tacos, pasta dishes, and more. No. Yet, research shows that a moderate intake of kale is unlikely to have any serious effects on thyroid health. Raw kale contains goitrins, which can lower iodine levels and impair thyroid function. However, research has shown that a moderate intake of goitrin-rich vegetables, including kale, is likely safe for most individuals. “Oxalates, on the other hand, aren’t shown to be affected by cooking, so if you’re on an oxalate-restricted diet, you may still need to moderate your intake.”, Instead of always enjoying kale the same way, Horton says it’s a good idea to mix things up. Doctor's Note. Hi is Kale and spinach better to eat raw or cooked while pregnant? On the other hand, if eat kale because you think that the antioxidants will help to ward off cancer, you're better off eating it raw. One study evaluated the effects of five cooking methods on the antioxidant and nutrient composition of kale (7). In fact, they’re enjoyable from time to time. It’s anti-inflammatory, has been shown to help protect against both heart disease and cancer, and is packed with digestion-boosting fiber, as well as plenty of vitamin C, calcium, and vision-benefiting lutein. Still, studies have shown that cooking it may reduce its content of nutrients, including antioxidants, vitamin C, and several minerals (2, 7). See, much like raw broccoli or sweet potato, raw kale can be bitter and too chewy. Kale is a nutrient-dense food that’s high in several vitamins, minerals, and antioxidants. Improves blood clotting. But do you have to eat kale raw in order to reap those benefits? Kale is a nutrient-dense food that’s high in several vitamins, minerals, and antioxidants. Cooking: Raw Kale is bitter and most people do not like raw Kale. All You Need to Know, Magnolia Bark: Benefits, Usage, and Side Effects, What Is Asafoetida? If you’re consistent about how much raw kale you eat, you and your doctor can appropriately titrate your synthroid dosage.”. Cut it, spread it on a tray, … Heat (and massaging) tenderises the kale's tough fibres and … When these vegetables are cooked or lightly steamed, this issue goes away. “And if you have hypothyroidism, raw kale—and other crucifers—aren’t off limits. As a result, thyroid dysfunction can lead to reduced energy levels, weight gain, sensitivity to cold, and irregularities in heart rate (9). But doing so could better your health. The bioavailability of some phytonutrients is increased by cooking. The majority of folks won’t be impacted,” Horton says. As it turns out, no, according to Jaclyn London, a registered dietitian. help protect against both heart disease and cancer, known for its impressive nutritional profile. And the goitrogenic properties of kale and other cruciferous veggies dissipate when you cook them. Raw Brussels sprouts cause bloating and gas. Cats can eat both raw and cooked kale. Serve it with Fish. 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