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Kale: Is There Too Much Hype?

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Kale’s powerhouse nutritional profile makes it a star in three particular areas:

1. Antioxidants
2. Anti-inflammatory nutrients
3. Anti-cancer nutrients

Kale: Vitamins, minerals and healthy chemicals galore!

- Kale is an excellent source of beta carotene (which converts to vitamin A in the liver), vitamin K, vitamin C, lutein and zeaxanthin.

- Kale contains glucosinolates and their derived Isothiocyantes such as: indole-3-carbinol, sulforaphane, phenethyl-isothiocyanate, benzyl-isothiocyanate and allyl-isothiocyanate (more on these later!).

- Kale also contains smaller amounts of omega-3, Riboflavin (B2), Niacin (B3), Thiamine (B1), Pantothenic acid (B5), Vitamin B6, Folate (B9), Vitamin E, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.

- It is also an especially noteworthy source of calcium!


Next: What do these nutrients and beneficial chemicals do?

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Read more: Diet & Nutrition, Eating for Health, Food, General Health, Health, Healthy Aging, Vegan, Vegetarian,

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Alisa Rutherford-Fortunati

Gentle World is a vegan intentional community and non-profit organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. For more information about vegan food and other aspects of a vegan lifestyle, visit the Gentle World website and subscribe to our monthly newsletter.


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6:32AM PDT on Apr 25, 2014

thanks for another good article about kale

7:27PM PDT on Apr 24, 2014

And the reason this couldn't fit on one page is...?

Just curious, as I can't (or shouldn't) eat it anyway, as anti-coagulants and kale do not mix.

7:26PM PDT on Apr 24, 2014

Love Kale! Thanks!

9:46AM PDT on Apr 24, 2014

Ok did I miss something? I didn`t see any salad s.

9:10AM PDT on Apr 24, 2014

It's definitely a vegetable I enjoy eating plus it's so easy to grow. Thanks for the nutrition information.

7:13AM PDT on Sep 26, 2013

In case you might benefit from having 'the numbers', Kale, which is very easy to grow so everyone with a veggie garden ought to have a plant or two every year , and if you're not a veggie gardener you might consider putting a Kale plant in between the rose bushes - your body will thank you... So will your wallet, because Kale can get pricey...

Anyway, the numbers: KALE: 14 Calories to the Ounce, .6 grams of Fiber, .9 grams of Protein including all of the amino acids save for hydroxyproline, 4300 iu's of Vitamin A, 33 mg of Vitamin C, and 225 mcg of Vitamin K, for example...

Compare that to Spinach: 4 Calories to the Ounce, Miniscule Fiber content, .4 grams of Protein with virtually none of the amino acids, 1200 IU's of Vitamin A, 8 mg of Vitamin C, and virtually no Vitamin K...

You decide...

God Bless,


6:43AM PDT on Sep 26, 2013

I can't find it in my local store :-(

9:41PM PDT on May 25, 2013

all hale

8:06AM PDT on May 23, 2013

love.Love.LOVE. KALE!! I have decided I want to be a Kale Farmer as I eat so much of it! Thank You for the Super Informative Article! :)

8:17AM PST on Nov 16, 2012

Man I love kale

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