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You are in: Health24 > Diet > Healthy foods > Veggies A-Z > Kale
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 Veggies A-Z

You've known that veggies are good for you ever since you were small and granny told you to eat all your greens.

But have you ever stopped to wonder what the specific benefits of veggies are?

Most vegetables are high in water and fibre, but comparatively low in calories. Thus they create a feeling of fullness without delivering the hefty load of calories delivered by high-fat foods.

And, like fruit, they're also fantastic sources of vitamins and minerals and cancer-preventing phytocemicals.
Veggies A-Z:
 
 Kale
Key benefits
How much to eat
Maximising the benefits
Nutritional values
 
 Key benefits of kale

Kale helps reduce the risk of cancer and cataracts. It is also a good source of folate and calcium. It has the highest antioxidant ability of all the leafy green vegetables. It is also rich in the phytochemical lutein.

How much kale should you eat?

An average portion of kale weighs 90g.

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Maximising the benefits of kale

Lutein should be served as part of a meal, because lutein is best absorbed when consumed together with a little fat. Kale is also a good source of calcium.

Nutritional values of kale

Calories 24
Fibre 2,8g
Calcium 150mcg
Folate 86mcg
Vitamin C 71mg
Per 100g


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