Of all the 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 (9):
- Vitamin C: 200% of the RDI
- Vitamin A:300% of the RDI
- Vitamin K1:1,000% of the RDI
- Large amounts of vitamin B6, potassium, calcium, magnesium, copper and manganese
The same amount has 2 grams of fiber, 3 grams of protein and only 50 calories. Kale may be even healthier than spinach. Both are very nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in your intestine, preventing them from being absorbed (10). Kale and other greens are also high in various bioactive compounds, including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test-tube and animal studies (11, 12).
Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals and cancer-fighting compounds.