Kale is one of the superfoods that has received lots of attention lately! Kale is an extremely nutrient dense veggie that can help boost your antioxidant intake, provide you with vitamin C, vitamin A, and even give your diet a fiber and protein boost. It’s amazing that a small serving of one single vegetable can provide you with so much nutrition! Kale is an amazing superfood that can help fight off cancer, reverse diabetes, and even help with weight loss!

Nutritional Information

2 cups kale

Calcium 20.1%
Magnesium 15.7%
Potassium 18.8%
Phosphorus 17.6%
Vitamin A 74.4%
Vitamin C 268%
Folic Acid (B9) 47.2%
Vitamin K 1180.5%


Calories 65
Carbohydrates 11.7 g
Fiber 4.8 g
Sugar 3 g
Protein 5.7 g

Kale Benefits

1. Kale may Prevent Diabetes

Since kale is so high in fiber, consuming kale regularly may actually help to reduce your chance of developing diabetes. Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels and that people with type 2 diabetes may have improved blood sugar, lipids and insulin levels on a high-fiber diet. (1) Kale also contains the antioxidant, alpha-lipoic acid which has been shown to reduce glucose levels, and even prevent oxidative stress. This particular antioxidant may even be able to reduce peripheral neuropathy in those with diabetes.

2. Kale can Reduce the Risk of Heart Disease

Kale is very high in potassium, vitamin C, and B6 which all help to maintain optimal heart health. Studies have shown that those who consume a decent amount of potassium in their diet compared with those who consumed barely any had a decreased risk of death from heart disease. High potassium foods can also help to reduce blood pressure, and prevent stroke. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation for potassium. Consuming kale is a great way to increase your potassium intake, while also preventing your risk of cardiovascular disease.

3. Kale can Prevent Carcinogen Absorption in the Body

Carcinogens are any substances that have the ability to cause cancer in the body. Carcinogens can come from foods that we eat such as charred meats, or refined and processed foods or by things like UV lights, or chemicals. No matter where the carcinogens come from, we do not what these substances in our bodies. When we consume kale, the chlorophyllcontent can bind to the carcinogen and prevent it from being absorbed in the body! This is huge when it comes to fighting off cancer.

4. Kale can Improve Hair & Skin Health

Who doesn’t want beautiful hair and skin? Here is another wonderful superfood that can help to improve the health of your luscious locks, and skin. Kale is high in beta-carotene. Beta-carotene is essential for the growth of hair, and skin as well as for keeping your skin moisturized. Sine kale is also high in vitamin C, kale can assist is preventing hair loss, since a deficiency in vitamin C can result in chronic hair loss.

5. Kale may Help with Weight Loss

One of the main reasons kale may be able to help you with weight loss is that it is very low in calories while also be very high in fiber. Eating 1 cup of kale with your meal can help you to feel full faster, and prevent you from over eating. Kale also contains protein which is essential for weight loss, and has a very high water content making it a low energy dense food. Eating plenty of foods with a low energy density has been shown to aid in weight loss in numerous studies. (2) Bulk up most of your plate with leafy greens like kale, and follow that with your protein source, and then a small side of complex carbohydrates and you will be on your way to a healthy weight.