Deep green kale contains the
highest levels of antioxidants
of all vegetables and is a very
good source of vitamin C.

Kale is one of the most nutritious members of the brassica family. It rates as the vegetable highest in antioxidant capacity on the ORAC scale, and contains more calcium and iron than any other vegetable. A single portion contains twice the recommended daily amount of vitamin C, which helps the vegetable’s high iron content to be absorbed in our bodies. One portion also gives about a fifth of the daily calcium requirement for an adult. Kale is rich in selenium, which helps fight cancer, and it contains magnesium and vitamin E for a healthy heart. The range of nutrients kale provides will keep skin young looking and healthy.

  • Rich in flavonoids and antioxidants to fight cancers.

  • Contains indoles, which can help lower “bad” cholesterol and prevent cancer.

  • Calcium rich for healthy bones.

  • Extremely rich in carotenes to protect eyes.

Practical tips:

Wash kale before use as the curly leaves may contain sand or soil. Don’t discard the outer, deep green leaves—these contain rich amounts of carotenes and indoles. Kale is good steamed or stir-fried and its strong taste goes well with bacon, eggs, and cheese. Kale, like spinach, shrinks a lot during cooking, so make sure you add plenty to the pan.


Kale contains naturally occurring substances that can interfere with the functioning of the thyroid gland—those with thyroid problems may not want to eat kale.

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