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Everything You Need To Know - Kale Nutrition Contents

Updated on April 18, 2012
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Typical Nutritional Information - 100g Kale
Typical Nutritional Information - 100g Kale

This article will provide you with some valuable information you need to know about Kale. Including it's health benefits, micro nutrient and macro nutrient content and some practical tips.

Kale is one of the most nutritous members if the brassica family it rates as the vegetable highest in total antioxident capacity on the ORAC scale, kale also contains more calcium and iron than any other vegetable available. A single portion of kale contains twice the RDA of vitamin C, which helps the vegetable's high iron content to be absorbed in our bodies.

One portion also provides about 1/5th of the daily calcium intake for an adult. Kale is rich in selenium, which helps prevent cancer, the magnesium and vitamin E content of kale keeps the heart healthy. The high amount of micronutrients in kale is great for the skin and is ideal for anyone with skin problems.

Benefits of Kale -

  • Kale is rich in flavonoids and antioxidants to help prevent cancer.
  • Contains indoles, which can help lower LDL or "Bad" cholesterol and prevent cancer.
  • High calcium content to help bone and teeth growth and health.
  • Very high levels of carotenes to protect the eyes.

Practical Tips -

Kale should be washed before use as the leaves may contain bacteria and grains of sand still. Don't discard the outer darker leaves of the kale as this is where the carotenes and indoles are. Kale can be used in recipes by steaming or stir-frying it, it's strong taste goes well with bacon, eggs and cheese. While cooking kale will shrink allot like spinach so make sure you add more than you want to serve before cooking.


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    • Daughter Of Maat profile image

      Melissa Flagg 5 years ago from Rural Central Florida

      I love kale. It's one of the veggies we always have on hand. It's wonderful in salads, and easy to cook with. Voted up and useful! Great stuff! Love the Nutritional information you added.

    • Adamowen profile image
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      Adamowen 5 years ago from England

      Thanks for the feedback! Kale is great. I have another one on lettuce and I'll be adding more each day so keep your eyes peeled!

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