Kale is highly nutritious, has powerful antioxidant properties and is anti-inflammatory (get nutritional facts). One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A and 89 percent of the RDA for vitamin C. It’s also a good source of calcium and iron.
Kale is in the same plant family as another cruciferous superfood and contains high levels of the cancer-fighting compound sulforaphane. The indoles in kale have been shown to protect against breast, cervical and colon cancers. The vitamin K in kale promotes blood clotting, protects the heart and helps build strong bones by anchoring calcium to the bone. Kale has more antioxidant power than another leafy green and is extra-rich in beta-carotene (containing seven times as much as does broccoli), lutein and zeaxanthin (10 times the amount in broccoli). In Chinese medicine, kale is used to help ease lung congestion.
How much: Like cabbage, the more kale you can eat, the better. A daily serving is ideal.