Kale¹ — a well-recognized “superfood” — is rich in healthy fiber and antioxidants, and is one of the best sources of vitamin A, which promotes eye and skin health and may help strengthen your immune system, and vitamin K.

A 1-cup serving has almost as much vitamin C as an orange and as much calcium as a cup of milk. It’s also an excellent source of lutein and zeaxanthin (which help protect against macular degeneration), indole-3-carbinol (thought to protect against colon cancer by aiding DNA repair), iron and chlorophyll.

One serving of kale also contains 2 grams of protein, 121 milligrams (mg) of plant-based omega-3 fats, 92 mg of omega-6, and — like meat — all nine essential amino acids needed to form proteins in your body, plus nine nonessential ones for a total of 18. Studies suggest kale can help lower total cholesterol and LDL cholesterol while raising HDLs, lowering your risk for heart disease. Kale has also been shown to provide “comprehensive support” for detoxification by regulating the process at the genetic level.²

Kale Is Simple to Grow and Provides Ornamental Beauty

Unfortunately, conventionally-grown kale is frequently contaminated with high amounts of pesticides,³ making it important to buy organic. Better yet, grow your own!

As little as three or four plants can supply enough greens each week for a family of four, and the plants grow well in containers if you don’t have a backyard. Many gardeners appreciate kale for their ornamental value as well. Growing your own will also give you better control over soil conditions.