Kale: Best Source of Vitamin A, K & Beta Carotene

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When it comes to crowning the vegetable with the most vitamin A, K and beta carotene, kale is king! A cup of fresh boiled kale has over 1,000 percent of the percent daily value of vitamin K, and over 150 percent of the percent daily value of vitamin A and beta carotene. Kale is also unusually high in vitamin C, manganese and dietary fiber. Because of its high levels of vitamin K, people who are taking anti-coagulants may want to limit their intake of this vegetable. For best results, choose kale that is organically grown.

Kale is well known for its anti-inflammatory and anti-cancer properties. The reasons for this is because kale contains powerful antioxidants, such as beta carotene and vitamin C. Many scientists and nutrition experts believe that antioxidants play a major role in the battle against heart disease, cancer and age-related diseases.

Kale is the food of wonders for many dieter because it is very low in calories and is saturated with vitamins, minerals and phytonutrients. Kale is also good for the heart and for controlling blood sugar levels because it is high in dietary fiber and essential nutrients. A cup of fresh kale can have as low as 40 calories and contains no cholesterol and fat. Like many vegetables, kale is very sensitive to high heat. Cooking kale in high heat will destroy many of its nutrients. For best results, boil kale in a closed pan or use a pressure cooker.

Benefits of kale

• Excellent source of vitamin A, K and beta carotene
• Great source of vitamin C, manganese, dietary fiber and phytonutrients
• Promotes lung, heart and skin health
• Helps the body fight against certain cancers
• May help prevent osteoporosis
• Low in calories, good for weight management

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• Broccoli: Best Cancer Fighter
• Mango: Vitamin A & C Superfruit

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