1. Zero fat, high in fibre and low in calories. One cup of kale equates to 0gm of fat 5gm of Fibre and 36 calories. Kale is great for digestion and eliminating waste and its packed with various nutrients, vitamins, folate and magnesium .

2. High in Iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. High in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers

5. Anti-inflammatory. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Vitamin A., Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Vitamin C. This is very helpful for your immune system, your metabolism and your hydration. 

9. high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Detoxification. Kale is filled with fibre and sulfur, both great for detoxifying your body and keeping your liver healthy.

Nutrients in Kale
1.00 cup cooked (130.00 grams)
Nutrient	%Daily Value
vitamin K	1327.60%
vitamin A	354.10%
vitamin C	88.80%
manganese	27%
fiber	10.40%
copper	10%
tryptophan	9.30%
calcium	9.30%
vitamin B	69%
potassium	8.40%
iron	6.50%
magnesium	5.80%
vitamin E	5.50%
omega-3 fats	5.40%
vitamin B	25.20%
protein	4.90%
vitamin B	14.60%
folate	4.20%
phosphorus	3.60%
vitamin B	33.20%
Calories	(36)2%