Kale
Overview
Kale is a nutrient-dense leafy green providing iron, magnesium, zinc, quercetin, and carotenoids. The BRAIN diet specifically targets leafy green vegetables i.e. kale and spinach that are rich in iron, magnesium, and zinc, though this can introduce high dietary oxalate. Boiling kale can reduce oxalate load, improving mineral bioavailability. Kale is abundant in quercetin, a flavonoid polyphenol with antioxidant and anti-inflammatory properties.
Recipes
Substances
17 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Quercetin (and Isoquercetin)
Polyphenol; antioxidant; mitochondrial support; bioavailability improved with vitamin C
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Preparation Notes
- Boiling reduces oxalates and improves mineral bioavailability Chai and Liebman 2005
- Pair with fat (avocado, olive oil) for carotenoid absorption; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging
- Pair with vitamin C sources to enhance iron absorption, with studies showing up to a fourfold increase when consumed together Hallberg et al. 1989
- Part of diverse leafy green strategy
- Practical pairings: carrots + tahini, kale + avocado, berries + yogurt/nuts
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Calcium | Supports calcium modulation along with vitamin D, magnesium, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Hormonal Response | Quercetin (and Isoquercetin) | Flavonoid support for calcium modulation and insulin sensitivity | |
| Hormonal Response | Vitamin C (Ascorbate) | Supports norepinephrine synthesis as cofactor | |
| Hormonal Response | Vitamin K2 (MK forms) | Modulates calcium distribution; supports calcium handling and may support neural function; occurs in fermented foods and certain animal products | |
| Inflammation | Copper | Participates in redox enzymes and antioxidant networks | |
| Inflammation | Lutein | Anti-inflammatory properties; supports immune regulation | |
| Inflammation | Quercetin (and Isoquercetin) | Anti-inflammatory, anti-neuroinflammatory, and neuroprotective properties; supports gut barrier integrity and TLR4 suppression | |
| Inflammation | Vitamin C (Ascorbate) | Antioxidant properties; supports anti-inflammatory effects | |
| Inflammation | Zeaxanthin | Anti-inflammatory properties; supports immune regulation | |
| Inflammation | Zinc | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Inflammation | β-Carotene | Anti-inflammatory properties; supports immune regulation | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Insulin Response | Vitamin B1 (Thiamine) | Supports glucose metabolism and insulin sensitivity through mitochondrial function | |
| Methylation | Vitamin B2 (Riboflavin) | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Methylation | Vitamin B6 (Pyridoxine → PLP) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Methylation | Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Methylation | Zinc | Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Mitochondrial Support | Manganese | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Mitochondrial Support | Quercetin (and Isoquercetin) | Enhances mitochondrial baseline activity and energy production; supports mitochondrial function | |
| Mitochondrial Support | Vitamin B1 (Thiamine) | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function | |
| Mitochondrial Support | Vitamin B2 (Riboflavin) | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes | |
| Neurochemical Balance | Calcium | Essential for nerve impulse transmission and neurotransmission | |
| Neurochemical Balance | Copper | Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Potassium | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurochemical Balance | Vitamin B6 (Pyridoxine → PLP) | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Neurochemical Balance | Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Neurochemical Balance | Zinc | Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation | |
| Oxidative Stress | Copper | Included in antioxidant enzyme networks; interacts with iron metabolism affecting oxidative stress | |
| Oxidative Stress | Lutein | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Oxidative Stress | Manganese | Essential cofactor for MnSOD (SOD2), supporting detoxification of superoxide within the mitochondrial matrix | |
| Oxidative Stress | Quercetin (and Isoquercetin) | Effective antioxidant agent that scavenges reactive oxygen species; supports antioxidant defenses | |
| Oxidative Stress | Vitamin A (Retinoids; β-Carotene precursor) | Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network | |
| Oxidative Stress | Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Oxidative Stress | Zeaxanthin | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Oxidative Stress | Zinc | Essential mineral that serves as a cofactor for antioxidant enzymes; works synergistically with other antioxidants; heavy metals are detoxified by metallothionein (MT) metal carrier proteins that must bind with zinc and copper | |
| Oxidative Stress | β-Carotene | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported | |
| Stress Response | Quercetin (and Isoquercetin) | Contributes to LPS and immune defense; supports stress response modulation | |
| Stress Response | Vitamin C (Ascorbate) | Supports stress response through antioxidant and neurochemical effects |
References
- The BRAIN diet specifically targets leafy green vegetables i.e. kale and spinach that are rich in iron, magnesium, and zinc
- Boiling spinach, kale, and other greens can reduce oxalate load, improving mineral bioavailability Chai and Liebman 2005
- Quercetin is abundant in capers, apples, onions, berries, kale and soybeans
- Practical pairings: carrots + tahini, kale + avocado, berries + yogurt/nuts
- Oxalate binds to minerals and forms insoluble compounds, significantly reducing bioavailability; boiling helps mitigate this
- Vitamin C significantly improves non-heme iron absorption by reducing ferric to ferrous iron, with studies showing up to a fourfold increase when consumed together Hallberg et al. 1989