Kale is a nutrition superstar due to the amounts of Vitamins A, B6, C, K, folate, fibre, carotenoids and manganese it contains. One cup of raw kale has just 20 calories.

Kale is a member of the cruciferous vegetable family, along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy. These vegetables offer health benefits, including supporting the immune system, regulating blood pressure and potentially reducing the risk of various types of cancer. (Source: Mayo Clinic Health System)

Useful Info: Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines. These chemicals occur when people grill animal-derived foods at a high temperature. Experts have linked them with cancer.

The human body cannot absorb much chlorophyll, but chlorophyll binds to these carcinogens and prevents the body from absorbing them. In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact. (Source: Medical News Today)

CAUTION: Some people may need to avoid or limit kale intake. Avoid kale if you have oxalate-containing kidney stones or take the blood thinners Coumadin or warfarin.