Strawberries, Blueberries, and Cherries with Kale


Fiber Plus Phytonutrients!

There’s no denying it: Kale is having a moment, and for good reason. Not only does kale offer an array of nutritious benefits from its fiber, vitamin and flavonoid content, but its mild flavor also makes kale a satisfying addition to smoothies.

A hint of wholesome greenery goes a long way to keeping you healthy, with the following benefits in a single cup of frozen kale:

  • Rich in Vitamin K. One cup of raw kale delivers more than 100% of your daily value for vitamin K, which plays a role in blood clotting and helps strengthen bones. 
  • Good source of Vitamins A and C. With 25% of your daily-recommended vitamin C and 200% of your vitamin A, kale supports immune function as well as healthy vision and skin.
  • Essential minerals. Like many green leafy vegetables, kale provides essential minerals like calcium, iron and potassium.
  • Antioxidant power. Kale contains the phytonutrients lutein and beta-carotene, which both have potent antioxidant properties. Antioxidants help neutralize free radicals that can cause cell damage leading to cancer, heart disease and other age-related conditions.

Curly Green Goodness

Kale is part of the brassica family, which also includes broccoli, cauliflower and cabbages. Though research is ongoing, these vegetables are believed to have anti-inflammatory benefits that can reduce the risk of cardiovascular disease and other chronic ailments, in no small part due to the fact that they’re packed with antioxidants like beta-carotene and lutein, as well as flavonoids called glycosides.1,2  

Kale Health Research

Researchers studying potential health benefits of kale are focusing on areas such as:

  • Blood vessel health
  • Immune function
  • Eye health
  • Healthy skin and bones
  • Heart health
  • Cancer prevention

For more on the latest research studies uncovering the benefits of eating fruit, visit our Fruit Health Resources.

Nutrient Data Source: USDA National Nutrient Database for Standard Reference, Release 25.