3. Kale (Score – 1000)
This leafy green is a part of the same family as cabbage, broccoli or cauliflower. It is loaded with no less than 9 amino acids, vitamins and minerals, all of them working together to boost the immune system.
- Before we get to all the benefits, let me briefly explain what kale is…
- Kale is a popular vegetable, a member of the cabbage family (Brassica oleracea).
- It is related to cruciferous vegetables like cabbage, broccoli, cauliflower, collard greens and brussels sprouts.
- There are many different types of kale. The leaves can be green or purple in color, and have either a smooth or curly shape.
- The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
- Vitamin A: 206% of the RDA (from beta-carotene).
- Vitamin K: 684% of the RDA.
- Vitamin C: 134% of the RDA.
- Vitamin B6: 9% of the RDA.
- Manganese: 26% of the RDA.
- Calcium: 9% of the RDA.
- Copper: 10% of the RDA.
- Potassium: 9% of the RDA.
- Magnesium: 6% of the RDA.
- Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.