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
1 recipe containing this food
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
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 | Contribution Level | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|---|
| Inflammation & Oxidative Stress | Copper | Contextual / minor contributor | Participates in redox enzymes and antioxidant networks | |
| Inflammation & Oxidative Stress | Lutein | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Inflammation & Oxidative Stress | Quercetin (and Isoquercetin) | Contextual / minor contributor | Anti-inflammatory, anti-neuroinflammatory, and neuroprotective properties; supports gut barrier integrity and TLR4 suppression | |
| Inflammation & Oxidative Stress | Vitamin C (Ascorbate) | Contextual / minor contributor | Antioxidant properties; supports anti-inflammatory effects | |
| Inflammation & Oxidative Stress | Zeaxanthin | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Inflammation & Oxidative Stress | Zinc | Contextual / minor contributor | Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc | |
| Inflammation & Oxidative Stress | β-Carotene | Contextual / minor contributor | Anti-inflammatory properties; supports immune regulation | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Magnesium | Contextual / minor contributor | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Quercetin (and Isoquercetin) | Contextual / minor contributor | Contributes to LPS and immune defense; supports stress response modulation | |
| Metabolic & Neuroendocrine Stress (HPA Axis & ANS) | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports stress response through antioxidant and neurochemical effects | |
| Methylation & One-Carbon Metabolism | Vitamin B2 (Riboflavin) | Contextual / minor contributor | FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity | |
| Methylation & One-Carbon Metabolism | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12 | |
| Methylation & One-Carbon Metabolism | Vitamin B9 (Folate; 5-MTHF) | Contextual / minor contributor | 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 & One-Carbon Metabolism | Zinc | Contextual / minor contributor | 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 Function & Bioenergetics | Iron | Contextual / minor contributor | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Function & Bioenergetics | Magnesium | Contextual / minor contributor | 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 Function & Bioenergetics | Manganese | Contextual / minor contributor | Supports mitochondrial antioxidant defense through MnSOD activity | |
| Mitochondrial Function & Bioenergetics | Quercetin (and Isoquercetin) | Contextual / minor contributor | Enhances mitochondrial baseline activity and energy production; supports mitochondrial function | |
| Mitochondrial Function & Bioenergetics | Vitamin B1 (Thiamine) | Contextual / minor contributor | Essential for mitochondrial glucose metabolism in the brain leading to ATP production; supports PDH (pyruvate dehydrogenase) and α-KGDH (alpha-ketoglutarate dehydrogenase) function | |
| Mitochondrial Function & Bioenergetics | Vitamin B2 (Riboflavin) | Contextual / minor contributor | Forms FMN/FAD coenzymes, supporting oxidative metabolism and redox balance; facilitates metabolism of B12, B6, and niacin; supports antioxidant enzymes | |
| Neurotransmitter Regulation | Calcium | Contextual / minor contributor | Essential for nerve impulse transmission and neurotransmission | |
| Neurotransmitter Regulation | Copper | Contextual / minor contributor | Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis | |
| Neurotransmitter Regulation | Iron | Contextual / minor contributor | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurotransmitter Regulation | Magnesium | Contextual / minor contributor | 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 | |
| Neurotransmitter Regulation | Potassium | Contextual / minor contributor | Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects | |
| Neurotransmitter Regulation | Vitamin B6 (Pyridoxine → PLP) | Contextual / minor contributor | Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support | |
| Neurotransmitter Regulation | Vitamin B9 (Folate; 5-MTHF) | Contextual / minor contributor | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Neurotransmitter Regulation | Vitamin C (Ascorbate) | Contextual / minor contributor | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Neurotransmitter Regulation | Zinc | Contextual / minor contributor | 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 |
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