Kale

Kale is a super food with staying power.
The dark, leafy green has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.
Kale is more popular than ever, and it’s packed with vitamins and minerals.

The Benefits of Kale

At just 33 calories, one cup of raw kale has:

• Nearly 3 grams of protein
• 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
• Vitamins A, C, and K
• Folate, a B vitamin that’s key for brain development
• Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
• Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc

Types of Kale

Kale can be curly, flat, or even have a bluish tint mixed in with the green. The flavors differ, so try them all.

Fun Facts About Fruits and Vegetables

Many farmers’ markets sell several types of kale, and most major grocery stores should have at least one. If you have a garden, or even just a few containers on a patio, you can grow kale.
Whether you buy kale from the store or pluck it from your own backyard, look for dark, crisp leaves. When you get ready to cook or eat it, remove the leaves from the tougher stalks.