• An excellent source of beta carotene and vitamin C.
  • A Good source of folate, calcium, iron, and potassium.
  • Contains bioflavonoids and other substances that protect against cancer.


  • May cause gas in some people

Kale--like its relatives in the cabbage family is an excellent source of vitamin C  and beta carotene, which the human body converts to vitamin A; in fact, a 1-cup serving of cooked kale contains almost a day's  supply of vitamin a and well over 50  percent of the daily requirement of vitamin C. Other nutrients found in a cup of kale include  20 mcg ( micrograms) of folate, 100 gm of calcuim, 1 gm of iron, and 310 mg of potassium, It  also provides more than 1 g  of fiber and has only 50 calories, yet, it is filling, making kale an ideal, highly nutritious food for anyone who is weight conscious.