Kale Overview
Kale is a nutrient-dense superfood exceptionally high in vitamins K, A, and C. It contains powerful antioxidants like quercetin and kaempferol that provide anti-inflammatory benefits.
Why Kale Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Kale Nutrition Facts
Per 100g (cooked, boiled)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 | — |
| Protein | 4.3g | 9% |
| Total Carbohydrates | 8.8g | 3% |
| Dietary Fiber | 3.6g | 13% |
| Sugar | g | — |
| Total Fat | 0.9g | 1% |
| vitaminC | 41mg | 46% |
| calcium | 150mg | 12% |
| vitaminA | 681µg | 76% |
| vitaminK | 817µg | 681% |
GI: 15 ()
Key Nutrients in Kale for Immune System Support
Vitamin C
41mgSupports immune system support by providing essential vitamin c
Vitamin A
681µgSupports immune system support by providing essential vitamin a
Best Ways to Eat Kale for Immune System Support
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Kale Health Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
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