Hail to kale, a nutrient-packed green that offers you vitamin A and C and plenty of fiber. This low-fat, low-calorie vegetable is recognized as one of the best you can eat to depend yourself against cancer.

Kale belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts. Kale is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available. When buying choose kale with small leaves as they are tenderer and has a sweeter taste.

Nutritional values of ½ cup cooked kale:

• Vitamin A: 8,854 IU
• Vitamin C: 27 mg.
• Calcium: 47 mg.
• Magnesium: 15 mg
• Potassium: 148 mg.
• Folic Acid: 9 micrograms
• Protein: 1 g
• Fiber: 1 g
• Sodium: 15 mg
• Fat: 0 g
• Saturated fat: 0 g
• Cholesterol: 0 g
• Calories: 18

Health Benefits:

• It fights fat
• High in fiber, this helps create the bulk you need to fill you up and to make your bowel movement regular.
• Kale contains seven times the beta-carotene of broccoli, carotenoid keep UV rays from damaging the eyes causing cataracts.
• Kale is a rich source of well-absorbed calcium, a mineral that is important to prevent osteoporosis.
• Kale is a rich source of folate and vitamin B6.
• Kale also contains a powerful phytochemical sulforaphane which helps boost body's detoxification enzymes, thus helping to clear potentially carcinogenic substances more quickly. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed.