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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.

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