Superfood Series – Kale


Kale is a green leafy winter vegetable packed with nutrients which support healthy skin, hair, and bones.  In addition, the fiber content helps in enhancing digestion and improving cardiovascular health.  The vegetable can be used to improve blood glucose with the intention of reducing diabetes risk, cancer, blood pressure and the development of asthma.

The vegetable has the following benefits to human health:

  1. Healthy skin and hair

Kale has a high content of beta-carotene, which is converted into the body as vitamin A. The nutrient facilitates the growth of all bodily tissues, skin, and hair.  The carotenoid is also essential for sebum production. Sebum is the oil which helps in keeping skin and hair moisturized all the time.

  1. Nutrition

A chopped 16g kale contain 8 calories, 0.68 g of protein, 1.4 g of carbohydrates, 0.6 g of fiber, 24 mg of calcium, 0.24 mg of iron, 8 mg of magnesium, 15 mg of phosphorus, 79 mg of potassium, 6 mg of sodium, 19.2 mg of vitamin C, 23 mcg of folate DFE, 112.8 micrograms (mcg) of vitamin K and 80 mcg of vitamin A, RAE.  In addition, calcium and iron found in kale are easily absorbed in the human digestive system because of its low oxalate.

  1. Promotes Eye Health

Kale has the highest natural source of lutein.  Lutein is responsible for maintaining eye health, preventing premature macular degeneration, and vision deterioration.

  1. Detoxification of waste from the Body

Kale has isothiocyanates formed from glucosinolates, which facilitate body waste detoxification.  Kale function is to optimize toxic compound breakdown to more tolerable metabolites.  The vegetable supports the liver role in metabolism.

  1. Contains Vitamin K

Kale contains vitamin K responsible for blood clotting, improving calcium mineralization in bone, prevent osteoporosis and heart diseases. A single cup serving of kale has 700% of vitamin K recommended daily allowance.

Read the rest of our Superfood Series on salmonavocado, and blueberries.


Here at A&C Urgent Care, our goal is to provide information for the overall health and longevity of our patients and our community. Preventing disease is as important for us as being there for you when you need medical care. Please visit the rest of our website to familiarize yourself with our services; you never know when you might need urgent care.

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