- Kale is packed with minerals like iron, manganese, calcium, copper, and potassium.
- It may also help fight heart disease by lowering cholesterol and aiding weight loss.
- The antioxidants, sulfurous compounds, and fiber in kale may help contribute to cancer prevention.
Kale is a dark, leafy vegetable that is packed with essential vitamins and minerals. In fact, kale is one of the most nutrient-dense foods in the world — one serving has over 450% of your daily value of vitamin K . Eating kale can help boost your health by providing antioxidants, fighting heart disease , and helping to prevent cancer. Here are seven science-backed benefits of adding kale to your diet.
1. Provides antioxidants
"Like other leafy greens, kale is rich in antioxidants," says Samantha Cassetty, MS, RD, nutritionist and co-author of Sugar Shock.
Kale contains several important antioxidants — two cups of raw kale contains:
- Beta-carotene, 1.2 mg, 150% of your recommended daily intake (RDI)
- Vitamin C, 38.4 mg, 46% of your RDI
- Chlorogenic acid, 1,148.8 mg
- Lutein, 79.2 mg
2. May help fight heart disease
"Kale's high fiber content is a beneficial addition to the diet if you're worried about heart disease risk," says Julie Stefanski, RDN, a registered dietitian and spokesperson for the Academy of Nutrition & Dietetics.
This is because eating fiber can help lower cholesterol and change the way your body absorbs sugars, limiting weight gain. Maintaining a healthy weight can help boost your heart's...
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