Kale | unparalleled nutrient density in every delicious bite

healthy living Sep 05, 2018

Even though it’s got a lot of competition, kale is one of the healthiest foods available.

One piece of evidence: a new rating system, called the Andi scale, rates the density of nutrients per calorie. The scale is ranges from 0 to 1000 and kale takes the top spot because this leafy green delivers the most nutrients for only 36 calories per cup.

Until recently, nutrition was thought of simply as Vitamin A through zinc, yet it turns out that the consumption of a variety of phytochemicals (such as indole-3-carbinol, found in cabbage) helps your body to detox and repair, protecting you from disease.

5 reasons to pick up kale during your next trip to the market

1. Kale prevents inflammation and builds healthy bones.

Kale is high in Vitamin K, which is important for bone mineral density and osteoporosis prevention.1 A lack of Vitamin K in your diet can also contribute to excessive inflammation in your body, leading to joint pain and symptoms of arthritis.

2. Kale improves your skin.

Vitamin A, found in kale, helps treat and prevent acne because of its anti-inflammatory effects. The retinoids in Vitamin A prevent the inflammation of acne and reduce the overproduction of oil in the skin.2 One cup of kale contains over 100% of your required daily intake of Vitamin A.

3. Kale prevents gout and kidney stones.

Kale is a good source of Vitamin C, which prevents the buildup of uric acid in your system. This acid buildup can deposit in your kidneys and joints and possibly lead to the development of gout and kidney stones.3

4. Kale is high in soluble fibre.

Soluble fibres are great at binding the bile acids and lipids in your intestine that are used to create cholesterol in your system. This lowers the amount of cholesterol in your system and can lower your overall risk of Heart Disease.

5. Kale may help prevent some cancers.

Kale contains compounds that play a role in reducing the risk of bladder, breast, colon, ovary and prostate cancer by inhibiting the growth of tumours.4

PLEASE NOTE: If you have a thyroid condition be sure to limit and/or cook kale, and any cruciferous foods, before consuming. Read more about thyroid conditions and cruciferous foods, here.


  1. Misung Kim, Heeseon Kim and Cheongmin Sohn: “Relationship between vitamin K status, bone mineral density, and hs-CRP in young Korean women.” Nutr Res Pract. 2010 Dec; 4(6): 507–514. Published online 2010 Dec 28. doi: 10.4162/nrp.2010.4.6.507 PMCID: PMC3029792
  2. Erica C. Davis, MD and Valerie D. Callender MD: “Postinflammatory Hyperpigmentation: A Review of the Epidemiology, Clinical Features, and Treatment Options in Skin of Color.” J Clin Aesthet Dermatol. 2010 Jul; 3(7): 20–31. PMCID: PMC2921758
  3. Hyon K. Choi, MD, DrPH, Xiang Gao, MD, PhD, and Gary Curhan, MD, ScD: ”Vitamin C Intake and the Risk of Gout in Men – A Prospective Study.
  4. Arch Intern Med. 2009 Mar 9; 169(5): 502–507. doi:\10.1001/archinternmed.2008.606 PMCID: PMC2767211 NIHMSID: NIHMS147237
  5. Sandi L. Navarro, Johanna W. Lampe: “Mechanisms of action of isothiocyanates in cancer chemoprevention.” Food & Function Journal Issue 10, 2011

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