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Chock-full of essential nutrients, such as calcium, folate, potassium, fiber, iron, and vitamins A (in the form of beta-carotene), C, and K, kale provides more nutritional value from fewer calories than almost any other food. Like all cruciferous vegetables, this curly edged leafy green is also rich in sulforaphane, which keeps blood vessels healthy and has been shown to have anticancer and immunity-boosting properties. Kale also boasts the antioxidants zeaxanthin and lutein, which promote eye health. Studies suggest that there may be a relationship between increased lutein consumption and decreased incidence of atherosclerosis and macular degeneration.

Choose It & Use It
Kale's mild, earthy taste and crunchy texture add interest to soups and stews. It can be found in markets year-round, though its peak season is mid-winter through early spring. Cooking kale slightly increases its antioxidant score, but don't overdo it. Too much heat diminishes the benefits. For best results, lightly steam the leaves until soft, but still crisp. Chopping also releases kale's health-promoting compounds.

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Comments on this Article

Fresh leafy green vegeatables such as kale prevent canceand heart disease is addition to other disorders addressed controlled by the antioxidants zeaxanthin and lutein, which also promote eye health.

I haven"t met a Kale I haven't loved.

I did not know it existed , first time saw and liked it . Very useful for vegeterian like me . Thanks

How do you prepare kale in the oven? Do you bathe it in olive oil and season it and bake it?

I like my kale in my smoothies too. cup of ice, 1/2 cup almond milk, cup of kale and spinach each, 1/2 cucumber, i small apple. blend till smooth and enjoy!! yum!! :)

What is your source for the claim that kale prevents cancer? I eat more kale than anyone I know and got lymphoma at age 30...