Deep green kale contains the highest levels of antioxidants  of all  vegetables  and is a very good  source of  vitamin C.

Kale is one of the most nutritious  members of  the Brassica family. It contains more calcium and iron than any other vegetable: a single portion contains  twice the recommended  daily amount  of vitamin C, which helps the vegetable’s high iron content to be absorbed in our bodies. One portion also gives about the fifth of daily calcium requirement for an adult.

Kale is rich in selenium which helps fight cancer and it contains magnesium and vitamin E for a healthy hearts. Kale is also rich in carotenes  known for protecting the eyes.

100 g of Kale contains

• 50 Kcalories
• 0.7 g fat
• 3.3 g protein
• 10 g carbohydrate
• 2 g fibre
• 120 mg calcium
• 29 mcg folate
• 1.7 mg vitamin E
• 447 mg potassium
• 34  mg magnesium
• 135 calcium
• 1.7   mg iron
• 0.9 mcg selenium
• 9226 mcg beta-carotene
• 39550 mcg lutein/Zeaxanthin