Of all the super healthy greens, kale is the king. It is definitely one of the healthiest and most nutritious plant foods in existence. Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties. Here are 10 health benefits of kale, that are supported by science.
1. Kale is Among The Most Nutrient Dense Foods on The Planet
Kale is a popular vegetable, a member of the cabbage family (Brassica oleracea). It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts. There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
This is what it looks like:
A single cup of raw kale (about 67 grams or 2.4 ounces) contains:
- Vitamin A: 206% of the RDA (from beta-carotene).
- Vitamin K: 684% of the RDA.
- Vitamin C: 134% of the RDA.
- Vitamin B6: 9% of the RDA.
- Manganese: 26% of the RDA.
- Calcium: 9% of the RDA.
- Copper: 10% of the RDA.
- Potassium: 9% of the RDA.
- Magnesium: 6% of the RDA.
- Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.
Given the incredibly low calorie content, kale is among the most nutrient dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
Kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet.