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can people with thyroid disorders eat kale?

the superfood, packed with vitamins and minerals, may actually interfere with iodine uptake. but how bad is it?

can people with thyroid disorders eat kale?
one of the first ways people incorporate kale into their diet is adding it to smoothies to get all the nutrients it has to offer. getty
the superfood of superfoods and every health fanatic’s go to. kale peaked in popularity in 2019, if you follow google trends, but has remained a constant in the health and wellness world for years. 
the leafy green is touted as one of the best things you can put in your body, despite the bitter taste that may take some time to be acquired. 

where is kale from?

kale, a type of cabbage, dates back to the eastern mediterranean area and asia minorat least 4,000 years ago, according to researchers at the university of vermont. theophrastus, a greek scholar and father of botany, described a wrinkly form of kale from his writings in 350 b.c. the ancient greeks were also known to boil the vegetable and eat it as a cure for drunkenness, according to the new york times.

china produces the most kale in the world, with an approximate value of us $707 million annually, according to food trade organization tridge . the u.s. is the next largest grower, with most of the green coming from california and georgia, according to colorado state university .

about three quarters of canada’s kale farms are located in ontario , with 328 acres of farmland devoted to the healthy green as of 2018. nova scotia was the next largest kale cultivator, with 20 acres. 

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kale is loaded with vitamins

kale has so many vitamins and minerals that one cup of the stuff can get you well over your daily recommended amount of various vitamins. 

the veg has four times as much vitamin c as spinach . vitamin c is key for healing injuries and controlling infections in the body, according to the harvard school of public health .

kale also contains 67 milligrams of the cancer-protective compound glucoraphanin . a study published in the national center for biotechnology information cites a direct link between glucoraphanin in broccoli and a lower risk of cancer.

kale may interfere with iodine uptake — is this something to be concerned about?

as healthy as kale is, it isn’t all green pastures for the veggie. 
some people with thyroid problems suggest kale amplifies their symptoms. however, experts say that eating kale does not interfere with hormone production in the thyroid, while the mayo clinic says people with hypothyroidism do not have to avoid eating kale.

it’s true that eating a lot of these vegetables could limit your thyroid’s uptake of iodine,” according to the article. (iodine is necessary for the proper function of the thyroid.) “the amount you would need to eat to have that effect, however, is very large — much larger than most people would ever normally eat and certainly far more than would be included in a daily smoothie.”

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canadian society for exercise physiology

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when to eat kale

kale is one of the easiest members of the brassica (cabbage) family to grow on your own, according to almanac . the plant will only last for two years on average before it produces flowers, seeds, and eventually dies. 

after the kale has been planted, it will be ready to harvest when the leaves are approximately the size of a hand. it’s important to not pick more than about a third of the leaves at a time, and to never pick the leaf at the top of the plant which helps it grow. 
kale is also able to grow in temperatures down to -7 degrees, which can actually make it taste sweeter. 

kale smoothies to kale salads

one of the first ways people incorporate kale into their diet is adding it to smoothies to get all the nutrients it has to offer, while masking the bitter taste with something sweeter. 
however, kale salads are another popular and quick way to get all the nutrients the green can offer, while also covering up some of the bitterness. 

some people also swear by massaging their kale. yes — rubbing the leaf until it’s softer and darker in colour. by doing this, proponents claim, you can break down the fibres in the plant to make it both more enjoyable to eat and easier to digest. 

update 2022-12-14: this article has been updated to explain experts say eating kale does not interfere with hormone production in the thyroid, with the mayo clinic article explaining people with hypothyroidism do not have to avoid kale.

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chris arnold is a toronto-based writer.
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