Kale

 

 

 

Kale or leaf cabbage is a group of vegetable cultivars within the plant species Brassica oleracea. They have green or purple leaves, in which the central leaves do not form a head. Wikipedia

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

  • 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.

Benefit of Kale

  1. Loaded With Powerful Antioxidants
  2. Excellent Source of Vitamin C
  3. Help Lower Cholesterol
  4. One of The World’s Best Sources of Vitamin K
  5. There Are Numerous Cancer-Fighting Substances in Kale
  6. Very High in Beta-Carotene
  7. Good Source of Minerals
  8. High in Lutein and Zeaxanthin
  9. Help You Lose Weight
  10. The Most Nutrient Dense Food

 

Source:

whfoods

Authority Nutrition