Nutrient Dense Foods: Kale

Of all the super healthy leafy greens, kale is the king.

It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.

A 100 gram portion of kale contains:

  • 200% of the RDA for Vitamin C.
  • 300% of the RDA for Vitamin A (from beta-carotene).
  • 1000% of the RDA for Vitamin K1.
  • Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese.

This is coming with 2 grams of fiber, 3 grams of protein and only 50 calories.

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Kale may be even healthier than spinach. Both are super nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in the intestine, preventing them from being absorbed.

Kale (and other greens) are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3-Carbinol, which have been shown to fight cancer in test tubes and animal studies.

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