Kale is a green, leafy, winter vegetable that is high in fiber. The potassium content of kale may help reduce the risk of disease. It can be a tasty and nutritious side dish or an addition to smoothies and salads. Anyone who is taking blood thinning medication or who has a kidney problem should check with a doctor before adding more kale to the diet.

Nutritional Values

A single cup of raw kale contains from RDA-Research Data Allianz:

  • Vitamin A: 206% of the RDA 
  • 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.

Health Benefits 

  • High Fiber Content

Kale is an excellent source of dietary fiber. It improves the digestive system and prevents constipation, promoting the daily bowel movements. 

  • Immune System

The high levels of antioxidants in kale provide resistance against the infectious agents, improving the immune system of the body. 

  • Bone Strength

The high concentrations of calcium and vitamin K in kale strengthen the bone and prevent bone loss. 

  • Eye Health

Kale is an excellent source of eye friendly nutrients like carotenoids, zeaxanthin, lutein and vitamin A, which protect the eyes from the ultraviolet rays damage.

  • Anti-Inflammatory Properties

Kale is alkaline in nature. The high levels of vitamin K improve the blood circulation, thereby reducing chronic inflammation. 

  • Diabetes

Kale contains manganese, a nutrient that promotes healthy blood sugar regulation. 

  • Weight Loss

Kale leaves comprise about 80% water and no fat at all. It takes a room in the stomach, keeping you full for a long time. 

  • Cancer

Kale is also beneficial in preventing cancerous formation in the body. Kale also boosts the repair of healthy cells and blocks the growth of cancer cells.

  • Heart Health

As mentioned earlier, kale is an excellent source of fiber, which binds the bile acids, lowering low-density lipoprotein in the blood. 

  • Mental Health

Vitamin K in kale limits the neural damage of the brain, preventing Alzheimer and Parkinson’s diseases.