Boost your health with kale.

Kale is one of the most nutritious vegetables. Here are some of the health benefits kale can offer you.

Low calorie content:Kale is almost fat-free and low in calories. 100 grams of uncooked kale contains only 33 calories, while 80 grams of steamed kale contains only 19 calories.

According to the British Nutrition Society, because of their low calorie content, eating plenty of vegetables like kale can help prevent excessive weight gain.

A significant source of calcium:An 80-gram serving of kale contains approximately 100 mg of calcium, making it a good choice for those following a dairy-free diet and vegetarians. The calcium in kale is well absorbed by our bodies. Calcium helps strengthen bones and teeth, and ensures normal blood clotting.

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Rich in folate:Kale is a rich source of folate, a naturally occurring form of folic acid found in food. It helps the body produce and maintain new cells. It's also a great help for the heart, reducing the risk of cardiovascular disease. Folic acid is especially important for women considering pregnancy and childbirth because it significantly reduces the risk of neural tube defects, such as spina bifida, in newborns.

Good for skin and eyesight:Kale is rich in lutein and zeaxanthin, two plant-derived antioxidants that help protect the eyes from damage caused by ultraviolet rays. Protecting the eyes also reduces the risk of macular degeneration and cataracts. Kale is also a significant source of beta-carotene, which can be converted into vitamin A when absorbed by the body. Vitamin A contributes to improved vision and helps maintain healthy skin.

A "storehouse" of iron, vitamins C and K... Kale is rich in vitamin C, which can help protect cells from damage caused by free radicals. In addition, vitamin C helps the body absorb iron better from non-meat sources, such as legumes, whole grains, and cereals.

According to experts, just 80 grams of cooked kale can provide up to 66% of the recommended daily intake of vitamin A and 89% of the recommended daily intake of vitamin C.

Rich in fiber:Choose kale if you want to increase your fiber intake. This nutrient supports the digestive process and also helps reduce the risk of heart disease and diabetes.

According to VOV.VN