Vegetable
Kale
A hardy dark leafy green packed with iron, calcium, vitamin K, and antioxidants for bones, blood, and overall vitality.
📊 How it ranks (our editor score) — 85/100Tap to see the breakdown
🌱 What it is
Kale is a sturdy, curly-leafed member of the cabbage family, dark green and full of vitamins, minerals, and plant antioxidants.
✨ Why it's good for you
- May help support strong bones through vitamin K and calcium
- May help support healthy blood through iron and vitamin K
- May help support the immune system through vitamin C
- May help support healthy inflammation levels
🥗 Nutrition
Per 1 cup chopped, raw (67 g) · about 33 calories
- Vitamin K: 547 mcg
- Vitamin C: 80.4 mg
- Vitamin A: 206 mcg RAE
- Calcium: 90.5 mg
Source: USDA FoodData Central
🥄 How to use it
Massage raw kale with a little oil and lemon for salads, or sauté and add to soups; cooking softens it and a little vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food alongside helps you absorb its iron.
How much: A serving several times a week, raw or cooked.
Show full details & how to prepare it
Kale is one of the most nutrient-dense leafy greens, loaded with iron and calcium for the blood and bones, vitamin K, and a wealth of antioxidants. Pairing it with a vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food helps the body absorb its plant iron.
Ways to prepare it
⚠️ Cautions
- A whole food, very nourishing; high in vitamin K, so those on blood thinners (warfarin) should keep intake steady and consistent.
- Large raw amounts may affect the thyroid in those prone — cooking reduces this.
- Those prone to kidney stones should be moderate (it contains oxalate).
📚 What others say
- A whole-food source of iron, calcium, and vitamin K
- A nutrient-dense leafy green for bones and blood
Learn more
🕊️ A word of encouragement
A sturdy green that thrives even through frost. Strength is often grown in hard seasons.
💬 Ask Remy about Kale
📚 Resource confidence
Based on mentions in health references
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