We eat kale almost everyday. I add kale to make green smoothies, sauté it in dishes, make it into kale chips and I make about 2-4 kale salads a week because they’re just that good. Plus, they keep in the fridge for a few days unlike their soggy counterparts (iceberg, romaine, red leaf… that means you!). Besides that, kale is really good for you!

Kale is one of the healthiest vegetables on the planet. Three types sold at your typical market are Green, Red and Black or Lacinato Kale (also called Elephant Kale).

Black or Lacinato or Elephant Kale on the left - Green Kale on the right

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Take another look... Black/Lacinato Kale on left, Green Kale on right

I rarely use Red Kale because I’m hooked on the Black and Green for now… that could change. I like the Black Kale in salads with fruit and the Green Kale in salads with spice. You can use either, depends on your preference. I used Green Kale in my juice this morning and it was delish!!