Vitamins A, B-6, C, E and K
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below. Eating more kale can help lower cholesterol levels. 7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers. Kale is rich in vitamins A, B-6, C, E and K. Photo Credit Comstock Images/Comstock/Getty Images. Once used primarily as a frilly garnish, kale is gaining recognition as an immunity-boosting, cancer-fighting cruciferous vegetable. Vitamins A, B-6, C, E and K are in kale's list of essential micronutrients. In addition to its vitamin content, kale offers dietary fiber, calcium, iron, manganese and a host of antioxidant phytonutrients. Steamed, boiled or sauteed, kale provides a wealth of vitamins to support your health. One cup of chopped, boiled kale contains 885 micrograms of vitamin A, which exceeds the recommended dietary allowance of 700 micrograms per day for women and almost meets the allowance of 900 micrograms per day for men. Kale nutrition facts. Kale or borecole is rich in numerous health benefiting polyphenolic flavonoid compounds such as lutein, zea-xanthin, and beta-carotene, and vitamins than found in any other green leafy vegetables. It is widely cultivated across Europe, Japan, and the United States for its “frilly“leaves.  Kale is highly nutritious, containing high levels of vitamins, minerals, and brain-boosting phytonutrients. Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens. Kale is easy to grow and generally inexpensive. “Kale is high in vitamins K, A and C,” Paymaster told Live Science. “Vitamin K is important for heart health, blot clotting, bone health, cancer prevention and diabetes prevention. Vitamin A helps support skin health and vision The Benefits of Kale. At just 33 calories, one cup of raw kale has: 1  Nearly 3 grams of protein. 2  2.5 grams of fiber (which helps manage blood sugar and makes you feel full). 3  Vitamins A, C, and K. 4  Folate, a B vitamin that’s key for brain development. 5  Alpha-linolenic acid, an omega-3 fatty acid. 1 2.5 grams of fiber (which helps manage blood sugar and makes you feel full). 2  Vitamins A, C, and K. 3  Folate, a B vitamin that’s key for brain development. 4  Alpha-linolenic acid, an omega-3 fatty acid. ( 5 While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet. 3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Eating more kale can help lower cholesterol levels. 7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html http://www.livestrong.com/article/305663-kale-vitamins/ http://www.nutrition-and-you.com/kale.html http://www.livescience.com/50818-kale-nutrition.html http://www.webmd.com/food-recipes/kale-nutrition-and-cooking http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html
what vitamins are in kale