Health and Nutrition : Kale - The most nutrient dense vegetable you can eat
Health and Nutrition : Kale - The most nutrient dense vegetable you can eat

All about kale > Health and Nutrition
The most nutrient dense vegetable you can eat

“Kale has been called one of the world’s healthiest vegetables for good reason. Based on research from the University of Washington, it is the most nutrient dense vegetable you can eat,” says Ms. Pearson. “A daily serving of kale, or other dark leafy greens, helps you meet your needs for many essential vitamins and minerals.”

If you’re looking for a cancer fighting superstar, make room in your diet for cruciferous vegetables like kale. These vegetables are linked to a lower risk of the most common cancers, including breast, prostate, and lung cancer. They contain plant compounds that help detoxify substances that cause cancer before they damage body cells.

Kale is an exceptional source of vitamin K, a disease-fighting nutrient most people don’t get enough of. Vitamin K is especially important for the health of your bones and arteries. Kale is also rich in beta-carotene and vitamin C.

Kale is good for eye health. It’s an exceptional source of lutein and zeaxanthin – two nutrients linked to a lower risk of cataracts and macular degeneration (the leading cause of adult blindness).

Did you know? In Japan, kale juice, also known as aojiru, is considered a miracle drink for health. In research from Yonsei University, men at high risk for heart disease who drank one glass daily significantly increased their intake of antioxidants and also lowered their LDL (bad) cholesterol.

Nutritional values per 100 g

Energy : 50 calories
Water : 84,5 g
Proteins : 3 g
Carbss : 10 g
- Total sugars : - g
- Fibers : 2 g

Minerals and oligo-elements
Calcium : 135 mg
Iron : 1,7 mg
Magnesium : 34,0 mg
Phosphorus : 56,0 mg
Potassium : 447 mg
Sodium : 43,0 mg
Zinc : 0.4 mg
Copper : 0.3 mg
Manganese : 0.8 mg
Selenium : 0.9 µg

Pro-Vitamin A : 16376 IU
Vitamin D : 0 µg
Vitamin K : 0 µg
Vitamin C : 120 mg
Vitami9n E : 0,2 mg
Vitamin K : 817 mcg
Vitamin B1 : 0.1 mg
Vitamin B2 : 0.1 mg
Vitamin B3 : 1,0 mg
Vitamin B6 : 0.3 mg
Vitamin B9 : 0 µg
Vitamin B12 : 0 µg
Folates : 29,0 mg

Fat and fatty acid
Fat : 0,7 g
- Saturated fat : 0,1 g
- Monounsaturated fat : 0.1 g
- Polyunsaturated fat : 0.3 g
- Omega 6 : 0.138 g
- Omega 3 : 0,18 g
Cholesterol : 0 mg


Liz Pearson, bestselling author, registered dietitian and founder of The Pearson Institute of Nutrition, explains the virtues of this vegetable.

Collaboration : Go South Fresh !

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