Kale

• Kale is one of the healthiest veggies you can put on your plate.

Benefits

At just 33 calories, one cup of raw kale has:

• Nearly 3 grams of protein
• 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
• Vitamin A,Vitamin C, and Vitamin K
• Folate, a B vitamin that’s key for brain development
• Alpha-linolenic acid, an omega-3 fatty acid. While kale has far less omega-3 fatty acid than fish, it is another way to get some of this healthy fat into your diet.
• Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc.

References

Source: www.webmd.com/food-recipes/kale-nutrition-and-cooking