Kale and orange juice are two nutritious foods that offer a variety of health benefits. Kale is a leafy green vegetable that is packed with vitamins, minerals and antioxidants. Orange juice is a great source of vitamin C, potassium, folate and other key nutrients. Combining kale and orange juice can provide a powerful nutritious punch. In this article, we will explore the top benefits of consuming kale and orange juice.
Nutrient Profile of Kale
Kale is often referred to as a superfood due to its incredibly high nutrient density. Just one cup of raw kale contains:
| Nutrient | Amount in 1 cup |
|---|---|
| Calories | 33 |
| Fiber | 2.6g |
| Protein | 3g |
| Vitamin A | 206% DV |
| Vitamin C | 134% DV |
| Vitamin K | 684% DV |
| Vitamin B6 | 17% DV |
| Manganese | 26% DV |
| Calcium | 9% DV |
| Potassium | 9% DV |
As you can see, kale provides substantial amounts of vitamins A, C and K. It is also a good source of manganese, fiber, calcium, potassium and vitamin B6. The high antioxidant content of kale provides additional health benefits as well.
Nutrient Profile of Orange Juice
Orange juice is prized for its high vitamin C content. One 6 oz glass provides:
| Nutrient | Amount in 6 oz |
|---|---|
| Calories | 112 |
| Carbs | 25g |
| Sugar | 21g |
| Fiber | 0.5g |
| Protein | 2g |
| Vitamin C | 124% DV |
| Thiamin | 8% DV |
| Folate | 11% DV |
| Potassium | 12% DV |
Orange juice is an excellent source of vitamin C, providing over 100% of the recommended daily intake in one serving. It also contains good amounts of thiamin, folate and potassium. The citrus flavonoids in orange juice provide antioxidant and anti-inflammatory benefits as well.
Powerful Nutrient Combination
When you combine kale and orange juice, you get a powerhouse combo of vital nutrients. Here are some of the major benefits you can expect to reap by consuming kale and orange juice together:
High Vitamin C Content
Vitamin C is a powerful antioxidant that boosts immunity, supports collagen production and helps absorb iron from plant sources. While kale contains over 100% of the RDI for vitamin C per serving, pairing it with orange juice significantly boosts your vitamin C intake.
Anti-Inflammatory Effects
The antioxidants in kale and orange juice, including flavonoids and vitamin C, can help reduce inflammation throughout the body. This may help lower risk of inflammatory diseases.
Heart Health Support
The fiber, potassium, vitamin C and antioxidant content in kale and orange juice supports cardiovascular wellness. These nutrients help reduce blood pressure, LDL cholesterol oxidation and inflammation.
Improved Bone Health
Kale and orange juice provide calcium and vitamin K, both of which are important for building and maintaining strong bones. Vitamin C is also required for calcium absorption.
Vision Protection
The carotenoid antioxidants lutein and zeaxanthin found in kale help protect the eyes from UV light damage and prevent macular degeneration. Vitamin C is also important for eye health.
Cancer Prevention
The combination of antioxidants, fiber, vitamin C and other nutrients in kale and orange juice may help prevent certain types of cancer by reducing oxidative stress and damage in the body.
Enhanced Immunity
Vitamin C from orange juice boosts white blood cell function and activity. The antioxidants in kale also support the immune system by neutralizing free radicals.
Potential Concerns
While kale and orange juice offer tremendous health benefits, there are a couple potential concerns to keep in mind:
Sugar Content of Juice
The natural sugars in orange juice can quickly spike blood sugar levels. This may be problematic for diabetics or pre-diabetics. Opt for reduced sugar orange juice or dilute it with water.
Oxalates in Kale
Kale contains oxalate compounds that can contribute to kidney stone formation in those susceptible. Make sure to drink plenty of fluids to flush out oxalates if you consume kale regularly.
Nutrient Absorption
The vitamin C in orange juice enhances iron absorption. However, kale contains calcium and oxalates that can inhibit iron absorption when consumed together. Have kale and orange juice separately.
How to Include Kale and Orange Juice in Your Diet
Here are some simple ways to enjoy the combined nutrients and flavors of kale and orange juice:
Orange Kale Smoothie
Blend kale, orange juice, banana, Greek yogurt, ice and orange slices. Sweeten if desired with honey or maple syrup.
Kale Salad with Citrus Dressing
Toss raw kale with mandarin orange segments, dried cranberries, sliced almonds and a dressing of orange juice, olive oil, garlic, lemon juice and zest.
Orange Sautéed Kale
Sauté chopped kale in olive oil over medium high heat until bright green. Splash some orange juice over top and garnish with orange slices.
Citrus Kale Chips
Coat bites of raw kale in olive oil, citrus zest and juice. Bake at 350°F until crispy, about 15 minutes.
Morning Citrus Kick
Stir fresh kale into your morning oatmeal along with some orange zest and orange juice for extra flavor and nutrients.
Conclusion
Combining kale and orange juice allows you to take advantage of the unique nutrient profiles of each ingredient. Kale provides antioxidants like vitamin C, A and K as well as minerals like calcium, potassium and manganese. Orange juice offers a mega dose of immunity-boosting vitamin C along with folate, thiamin and potassium. Enjoying kale and orange juice together can support heart health, bone strength, cancer prevention, immunity and more. Aim for at least one serving of each daily as part of a healthy, balanced diet. Be mindful of oxalates in kale and sugars in orange juice if you have related health conditions. With its stellar nutritional package, this power duo belongs in your regular diet rotation.