Is Kale High in Salicylates? Tips for Low Salicylate Kale

Is Kale High in Salicylates?

Kale has become an increasingly popular vegetable due to its stellar nutritional profile. But some people need to limit salicylate intake due to sensitivities. So is kale high in salicylates?

Salicylates are natural plant chemicals found in many fruits, vegetables, spices, teas, wines, and medications. They act as a natural immune booster and defense mechanism in plants. When eaten in food, salicylates have anti-inflammatory effects.

However, salicylates can trigger symptoms in those with sensitivities. Understanding the salicylate content of kale and other foods can help manage intake.

Salicylate Sensitivity

Salicylate sensitivity involves an intolerance to normal amounts of salicylates in food or medications. It is considered a non-IgE mediated food intolerance.

Symptoms may include:

• Digestive issues like bloating, diarrhea, abdominal pain
• Respiratory symptoms like sinus congestion, runny nose
• Skin irritations like itching, hives, rashes
• Headaches, migraines
• Behavioral problems like irritability, hyperactivity (in children)

Salicylate sensitivity is managed by restricting dietary sources. This requires knowing what foods are high or low in these compounds.

Salicylate Content of Kale

So how much salicylate does kale contain? According to testing, kale has approximately:

• 36mg of salicylate per 100g of raw kale
• 174mg per 100g of dried kale powder

This means kale is considered a moderate source of salicylates. By comparison:

• Low salicylate foods have less than 10mg per 100g
• Moderate salicylate foods have 10-99mg per 100g
• High salicylate foods have over 100mg per 100g

So while kale has more salicylates than low sources like banana, its content is less than high sources like curry powder, paprika, ginger, and turmeric.

Other Factors That Impact Salicylate Level

When assessing a food's salicylate content, it's important to note that several factors can affect the actual amounts:

• Cooking method - Boiling kale for 10 minutes reduces salicylate content by roughly 25%. Steaming, sauting, or stir-frying have less impact.
• Growing conditions - Environmental factors like soil, climate, use of pesticides can influence salicylate levels.
• Fresh vs. frozen - Frozen kale has slightly lower salicylate content compared to fresh.
• Harvesting and storage - Salicylate content drops over time after harvesting. Proper refrigerated storage slows this decline.

While testing gives us a good baseline number, these variables mean the actual salicylate content of a given batch of kale can differ somewhat. Thorough cooking methods like boiling can reduce amounts.

Practical Tips for Low Salicylate Kale

Those looking to lower salicylate intake from kale can follow these practical tips:

• Boil fresh kale for 10+ minutes to reduce salicylates by around 25%.
• Opt for frozen kale, which tests slightly lower than fresh varieties.
• Rinse kale thoroughly before cooking to remove any pesticide residue.
• Consume kale soon after purchase, before salicylate content degrades.
• Pair kale with lemon juice or vinegar, which helps degrade salicylates.
• Rotate kale with low salicylate veggies like carrots, potatoes, green beans.

Using these simple preparation strategies and being mindful of serving size can allow those sensitive to salicylates to still enjoy kale and its nutritional benefits.

Other Low Salicylate Foods

For those monitoring salicylate intake, here are some other low to moderate salicylate foods that can be enjoyed along with kale:

• Grains: Oats, rice noodles, puffed rice
• Fruits: Bananas, grapes, honeydew, cantaloupe
• Veggies: Carrots, sweet potatoes, zucchini, eggplant
• Proteins: Beef, lamb, eggs, whitefish
• Dairy: Milk, plain yogurt, hard cheeses
• Fats/Oils: Butter, olive oil

Sticking to these low salicylate foods and limiting portions of moderate foods like kale makes following a low salicylate diet more feasible long-term.

Foods Highest in Salicylates to Limit

On the other hand, those with salicylate sensitivity should try to minimize foods highest in salicylates like:

• Dried herbs and spices - curry, paprika, cayenne, thyme, oregano
• Nuts, seeds, nut butters
• Jam, fruit preserves, honey
• Berries - strawberries, blackberries, raspberries
• Citrus fruits - oranges, grapefruit, tangerines
• Pickled, fermented foods - vinegar, soy sauce, sauerkraut
• Tea, coffee, wine, cider vinegar
• Peppers, chili powder, tomato sauce
• Dried fruits - apricots, raisins, prunes

Checking labels for spices, soy, vinegar and avoiding most dried fruits is advised. Be extra cautious of prepared sauces, dressings and marinades high in salicylate ingredients.

Is Kale Suitable on a Low Salicylate Diet?

Kale contains moderate amounts of salicylates compared to other vegetables, classifying it neither high nor low.

Those strictly limiting salicylate intake may want to avoid kale entirely or only consume it in small portions. However, preparing kale properly via cooking method, rinsing,vinegar,and pairing with low salicylate foods can reduce the content.

In conclusion, while kale isn't the lowest salicylate choice, it can likely be enjoyed in moderation by many with sensitivities wishing to benefit from its exceptional nutritional value.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.