One of the most nutrient-dense foods available, Kale is an excellent source of vitamins C and K, potassium, iron, copper and manganese. It is a good source of vitamin E, several B vitamins, calcium, magnesium, phosphorus, amino acids and dietary fiber, and also contains some alpha-linolenic acid (ALA), an omega-3 essential fatty acid. Kale is also a very good source of numerous plant compounds like chlorophyll, the carotenoids lutein and zeaxanthin, flavonoids like kaempferol and quercetin, and glucosinolates, which are broken down into biologically active compounds such as indoles like indole-3- carbinol, and isothiocyanates like sulforaphane.
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