The 'supervegetable' That Has More Iron Than Meat And More

The ‘supervegetable’ that has more iron than meat and more calcium than milk (and helps you lose weight)

Kale or curly cabbage is one of the vegetables that provide the most nutrients to our body and has a high antioxidant power.

Despite its original name, kale is a type of kale from the cabbage family, a classification that diminishes its appeal, if it is named this way in the influencer world. Its popularity is due to the Internet and celebrities such as Beyoncé, Jennifer Anniston, Gwyneth Paltrow, famous for her alternative nutritional advice, and other gurus. Although previously, Michelle Obama used it in a campaign against childhood obesity.

Until not long ago, this type of food, kale, was used to feed animals because it is a fibrous vegetable. “The same thing happened with oats and when it began to be consumed by human beings, began to rise noticeably in price“, affirms Yago Pérez, a dietitian specialized in the treatment of allergies, intolerances, hypertension and diabetes. Nowadays, the popularization of green smoothies and the incessant search for the superfood healthy, most original, has made kale one more in human gastronomy.

Rich in vitamins and minerals

The highlight of this food is that provides more calcium than milk, about 150 milligrams per 100 grams, while milk provides 125 milligrams. In addition, it is also capable of providing the body with more iron than meat (1.5 milligrams per 100 grams compared to the milligram of meat). In addition, a serving of kale provides 4 times more folic acid than eggs, which gives it the undisputed title of superfood.

As for essential vitamins for the proper functioning of the body, it contains 120 milligrams of vitamin C per 100 grams, a vital nutrient for skin regeneration, tendons, ligaments and blood vessels, in addition to contributing to the absorption of iron. Thus surpassing other foods such as oranges and spinach. It also helps protect eyesight and prevents oral and lung diseases, due to its high beta-carotene content.

Among its nutrients, it has an interesting amount of magnesium, which plays a key role in the body’s defense in immunity and growth. In addition, it is directly linked to energy production since it stabilizes both proteins, glucose and cell membranes. So it is also linked to the prevention of type 2 diabetes.

Potassium is also present in this food, a nutrient linked to protein production, which favors muscle development and body growth. It is also key in the breakdown and utilization of carbohydrates. So the consumption of kale is recommended for athletes.

antioxidant power

It is also rich in vitamin E, carotenoids and antioxidant enzymes such as catalase and peroxidase. Kale also contains polyphenols and organic sulfur compounds, which cause an antimutagenic action.

The beneficial effects of this food they are related to phytochemicals, which prevent oxidative stress, induce detoxification enzymes, stimulate the immune system, reduce the risk of cancer. They also contain valuable metabolites for cancer chemoprevention, as revealed by a review by a group of scientists from the Agricultural University of Krakow, Poland.

great for weight loss

This food is constituted, in a high percentage, of water, specifically, each 100 grams of kale provide the body with 84 grams of water and only 49 calories, which makes it ideal for losing weight. It also has 4.3 grams of protein, 8.7 carbohydrates and fat, only 0.9 grams.

its high fiber content, 3.6 grams, helps improve intestinal transit, in addition to reducing the risk of cardiovascular accidents and diseases such as obesity or diabetes.


Despite all the benefits that kale brings to the body, according to which people, its consumption can be harmful. For example, it is contraindicated in the case of taking anticoagulant medications, since vitamin K directly interferes and can be toxic.

In the case of kidney or gallbladder problems, its intake may be contraindicated due to the amount of oxalates it contains, although it has a lower concentration than other foods. It is also not recommended in cases of irritable colon, due to its fiber content, and if you suffer from any thyroid disease.