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 should avoid this vegetable. 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 scientist 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. 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, boiled kale in a closed pan or use a pressure cooker. If you are not scared of calories, use flaxseed oil for dressing because it is very high in omega-3.
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