# Lacinato Kale (Brassica oleracea var. acephala)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/lacinato-kale
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-24
**Evidence Score:** 2 / 10
**Category:** Vegetable
**Also Known As:** Brassica oleracea var. acephala, Tuscan Black Kale, Cavolo Nero, Dinosaur Kale, Black Tuscan Palm, Italian Kale, Tuscan Cabbage, Nero di Toscana

## Overview

Lacinato kale (Brassica oleracea var. acephala) is a dark leafy green rich in glucosinolates, kaempferol, and lutein that exert [anti-inflammatory](/ingredients/condition/inflammation), [neuroprotective](/ingredients/condition/cognitive), and gut-modulating effects. Its primary bioactive glucosinolates are hydrolyzed into sulforaphane and indole-3-carbinol, which activate Nrf2 [antioxidant](/ingredients/condition/antioxidant) pathways and modulate NF-κB signaling.

## Health Benefits

• Modulates gut microbiota by increasing beneficial Bacteroides bacteria and reducing Firmicutes:Bacteroidetes ratio (mouse study, n=9/group)
• Reduces inflammation markers including TNFα, IL-1β, and MPO activity (rat colitis model, 500 mg/kg dose)
• Provides [neuroprotective effect](/ingredients/condition/cognitive)s through blood-brain barrier preservation (rat and mouse models)
• Enhances glycan degradation and xenobiotic [metabolism](/ingredients/condition/weight-management) pathways (mouse study via PICRUSt2 analysis)
• Contains bioactive glucosinolates that convert to isothiocyanates with [anti-inflammatory](/ingredients/condition/inflammation) properties (preclinical evidence)

## Mechanism of Action

Glucosinolates in lacinato kale are converted by myrosinase into sulforaphane, which activates the Nrf2-Keap1 pathway to upregulate [phase II detox](/ingredients/condition/detox)ification enzymes including glutathione S-transferase and heme oxygenase-1. Indole-3-carbinol and its metabolite DIM suppress NF-κB signaling, reducing transcription of [pro-inflammatory cytokine](/ingredients/condition/inflammation)s TNFα and IL-1β, while also inhibiting myeloperoxidase (MPO) activity in intestinal tissue. Kaempferol and lutein cross the blood-brain barrier and scavenge [reactive oxygen species](/ingredients/condition/antioxidant), contributing to neuroprotection through [mitochondrial](/ingredients/condition/energy) membrane stabilization.

## Clinical Summary

Preclinical mouse studies (n=9 per group) demonstrate that lacinato kale consumption increases beneficial Bacteroides populations and reduces the Firmicutes:Bacteroidetes ratio, suggesting favorable [microbiome](/ingredients/condition/gut-health) modulation. In rat colitis models, oral dosing at 500 mg/kg significantly reduced TNFα, IL-1β, and MPO activity, indicating measurable [anti-inflammatory](/ingredients/condition/inflammation) effects in gastrointestinal tissue. [Neuroprotective effect](/ingredients/condition/cognitive)s have been observed in animal models via blood-brain barrier penetration of lutein and kaempferol, though human clinical trials directly isolating lacinato kale are lacking. Current evidence is promising but largely derived from animal models, and extrapolation to human therapeutic dosing requires further randomized controlled trials.

## Nutritional Profile

Per 100g raw lacinato kale: Calories 49 kcal, Protein 4.3g, Carbohydrates 8.8g (Dietary Fiber 3.6g, Sugars 2.3g), Fat 0.9g (including omega-3 ALA ~0.18g). Key vitamins: Vitamin K1 (phylloquinone) ~704µg (587% DV) — bioavailability enhanced by dietary fat co-consumption; Vitamin C ~120mg (133% DV) — partially degraded by heat; Vitamin A (as beta-carotene) ~681µg RAE, with carotenoid bioavailability improved by fat and heat processing; Folate (B9) ~141µg DFE; Vitamin B6 ~0.27mg; Riboflavin (B2) ~0.13mg; Thiamine (B1) ~0.11mg. Key minerals: Calcium ~150mg (though bioavailability reduced ~5% by oxalate content ~17mg/100g); Potassium ~491mg; Magnesium ~47mg; Phosphorus ~92mg; Iron ~1.5mg (non-heme, bioavailability ~5-12%, enhanced by Vitamin C co-consumption); Manganese ~0.66mg; Copper ~0.29mg; Zinc ~0.56mg; Sulfur present via glucosinolates. Bioactive compounds: Glucosinolates (primarily glucoraphanin and sinigrin) ~100-150mg/100g — hydrolyzed by myrosinase enzyme to bioactive isothiocyanates (sulforaphane, allyl isothiocyanate) upon chewing or chopping; Kaempferol ~46.8mg/100g (predominant flavonoid); Quercetin ~22.6mg/100g; Lutein + Zeaxanthin ~39.5mg/100g (bioavailability enhanced ~4-fold by fat); Chlorophyll a and b ~1.5mg/100g combined; Indole-3-carbinol derived from glucobrassicin upon enzymatic hydrolysis. Oxalates ~17mg/100g (relatively low vs. other leafy greens, moderately reducing calcium and iron bioavailability). Cooking note: Boiling reduces glucosinolates by ~30-60% and Vitamin C by ~35-40%, while lightly steaming (~3-4 min) better preserves glucosinolate-myrosinase activity. Bioavailability of fat-soluble nutrients (K1, carotenoids, lutein) significantly increased when consumed with ≥5g dietary fat.

## Dosage & Preparation

No clinically studied human dosages have been established for Lacinato kale. Preclinical studies used 500 mg/kg lyophilized kale in rats and 10 mg/kg/day bioactivated glucoraphanin in mice. Kale powder consumption for 8 weeks was noted in general kale studies, but specific standardization details are unavailable. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Lacinato kale contains high levels of vitamin K1, which can antagonize warfarin (coumadin) anticoagulation therapy and requires consistent intake monitoring in patients on blood thinners. Its significant oxalate and goitrogen content may pose risks for individuals with kidney stones or hypo[thyroid](/ingredients/condition/hormonal)ism, as raw consumption can inhibit iodine uptake by the thyroid; cooking reduces goitrogenic compounds by approximately 30-40%. High doses may cause gastrointestinal bloating and gas due to fermentable fiber and raffinose content, particularly in individuals with irritable bowel syndrome. Lacinato kale is generally considered safe in food amounts during pregnancy, but concentrated extracts or supplemental doses lack sufficient human safety data for pregnant or lactating women.

## Scientific Research

Current evidence for Lacinato kale is limited to preclinical animal models with no human randomized controlled trials identified. Key studies include a 12-week mouse study (PMC7911404) showing [gut microbiome](/ingredients/condition/gut-health) modulation, and rat studies demonstrating [anti-inflammatory](/ingredients/condition/inflammation) effects in colitis models at 500 mg/kg doses. Bioactivated glucoraphanin from Tuscan black kale showed [neuroprotective effect](/ingredients/condition/cognitive)s at 10 mg/kg/day in EAE mice models.

## Historical & Cultural Context

No traditional medicine systems or historical therapeutic use for Lacinato kale were identified in available research. It is noted as a modern functional food with recent research focus rather than having long-standing traditional medicinal applications.

## Synergistic Combinations

Probiotics, Turmeric, Omega-3 fatty acids, Vitamin D, [Prebiotic](/ingredients/condition/gut-health) fibers

## Frequently Asked Questions

### How much lacinato kale should I eat per day for health benefits?

Animal studies used doses of 500 mg/kg body weight in colitis models, which does not translate directly to a human dietary equivalent. Most nutrition guidelines suggest 1-2 cups (approximately 67-134 g) of raw lacinato kale daily provides meaningful amounts of sulforaphane precursors, kaempferol, and lutein without risk of excess goitrogen or oxalate intake.

### Is lacinato kale better raw or cooked for sulforaphane content?

Raw lacinato kale preserves the myrosinase enzyme required to convert glucosinolates into active sulforaphane, making it more potent for sulforaphane production. Cooking above 70°C (158°F) deactivates myrosinase, though adding mustard seed powder, which contains exogenous myrosinase, to cooked kale can partially restore sulforaphane yield by up to 4-fold.

### Can lacinato kale interact with thyroid medication?

Yes, lacinato kale contains glucosinolate-derived goitrogens including progoitrin, which can inhibit thyroid peroxidase and reduce iodine incorporation into thyroid hormones, potentially blunting the efficacy of levothyroxine. Individuals on thyroid medication should ideally consume kale cooked and avoid eating it within 4 hours of taking their medication, and should discuss regular intake with their prescribing physician.

### Does lacinato kale help with gut bacteria?

A mouse study (n=9 per group) found that lacinato kale consumption increased Bacteroides populations and lowered the Firmicutes:Bacteroidetes ratio, a shift associated with reduced metabolic inflammation and improved intestinal barrier function. The dietary fiber and glucosinolate metabolites such as indole-3-carbinol appear to selectively feed Bacteroidetes species while creating a less hospitable environment for Firmicutes, though human microbiome trials are still needed.

### What makes lacinato kale different from curly kale nutritionally?

Lacinato kale (also called Tuscan or dinosaur kale) has a darker blue-green pigmentation indicating higher concentrations of lutein and beta-carotene compared to curly kale varieties. It also tends to have a higher glucosinolate density per gram, particularly sinigrin and gluconapin, which yield more anti-inflammatory isothiocyanates upon hydrolysis, and its lower fiber toughness makes it more digestible and better absorbed when eaten raw.

### Does cooking lacinato kale destroy its beneficial compounds for gut health?

Cooking lacinato kale does not significantly impair its prebiotic fiber content or polyphenols that feed beneficial gut bacteria like Bacteroides; in fact, light steaming or sautéing can make certain compounds more bioavailable while preserving the glycans that support healthy microbiota. Raw and cooked preparations both support gut health through different mechanisms, so incorporating both into your diet maximizes the anti-inflammatory and microbiota-modulating benefits.

### Is lacinato kale safe for people taking blood thinners or anticoagulants?

Lacinato kale's high vitamin K content can interfere with blood thinner medications like warfarin, potentially reducing their effectiveness; however, the key is consistency rather than avoidance. If you take anticoagulants, maintain consistent lacinato kale intake and inform your healthcare provider so they can monitor and adjust medication dosing accordingly rather than eliminating this nutrient-dense food.

### What does current research actually show about lacinato kale's neuroprotective effects in humans?

Most neuroprotective research on lacinato kale has been conducted in animal models (rats and mice), demonstrating blood-brain barrier preservation and reduced neuroinflammation at specific doses; human clinical trials directly measuring these effects are limited. While the mechanistic evidence in animal studies is promising, robust human studies are needed to confirm whether dietary consumption produces equivalent neuroprotective benefits in people.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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