Nutrient Dense Foods: Kale

Here is one more for you health.
God bless.

Health, Exercise and Food

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.


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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9 thoughts on “Nutrient Dense Foods: Kale

  1. Excellent idea to have a blog devoted to healing nutrition. We need more information about living healthy lifestyles rather than just relying on the medical community to manages symptoms with drugs. I eat kale like it’s going out of style.

  2. Kale. Now you’ve done it. My wife will now show me her love for kale has been right all along! By the way, I have found a new vegetable, kohlrabi, a turnip that I understand has very nutrient-rich properties. Still looking up recipes for that…

  3. ❀ Yummy and a healer!!!
    I am currently investigating then health benefits of Aloe Arborescens, might be something you’d like to look into it! I’m doing a cleanse and it’s amazing. My mum has Thyroid problems, and we are using this potent healer as medicine for her. Mother nature provides, it grows everywhere where I live. Much love!!!

  4. Thanks for the info. Natural foods are a tremendous resource for a healthy body. Everyone needs to eat more whole foods.

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