One of the most nutritionally potent vegetables available today, kale is a powerful cruciferous veggie that many nutritionists content to be one of the top vegetables to eat on a regular basis. Belonging to a subset category called brassica, along with Brussels sprouts and broccoli, kale has a number of health benefits beyond its dense nutritional profile. While kale is a cabbage like green that may not be one of the most common vegetables available, its versatility and ease to be integrated in a number of different dishes, or used as a substitute for other ingredients, makes it a strong contender for dinner plate space. Here are a few of the most common health benefits of kale.

Cancer Protection – Similar to broccoli, kale is rich in antioxidant compounds called glucosinolates. These compounds interact with the liver, serving as a sort of ‘on’ switch for potent liver enzymes that help detoxify the body of free radicals and other toxins that could potentially lead to cancer if not properly filtered out. These same antioxidants are also important for protecting cells during replication, a vulnerable time where an error in replication can lead to the formation of cancerous cells. Brassica vegetables also protect your DNA, ensuring healthy cell production and reducing the risk for a number of cancers from developing.

Vision Enhancer – Due to the presence of two caroteinoids, zeaxanthin and lutein, kale helps protect your vision from deteriorating over time. As a person ages, the risk for macular degeneration increases, causing potential vision troubles. Kale helps lower this risk. Furthermore, caroteinoids can also help reduce the likelihood of a person developing cataracts.

Vitamins – Kale is rich in both vitamins A and C. While both of these vitamins are powerful antioxidants in their own right, both of these vitamins can help protect the cardiovascular system. Getting enough of both of these vitamins can lower a person’s risk for plaque developing on the inside of their arteries, often caused by high cholesterol levels. Constricting arteries can cause high blood pressure and increases the risk for heart disease and heart attack. Vitamin A and C helps prevent this from occurring if received regularly.

Nutritional Profile – Kale is virtually fat free and low in calories, making it an excellent base to use for a wide range of dishes. Kale is also high in fiber, essential for digestive health. Try and throw kale into any dish you are preparing as the flavor of this cruciferous vegetable is pretty mild, allowing it to absorb the tastes of any sauce you are working with.

Bone Health – One of the health benefits of kale is that it is also a strong bone protector due to the high amount of vitamin K. Having plenty of vitamin K helps reduce the amount of bone lost due to calcium being leeched from these sources due to age. This is particularly important for women during menopause who are at a heightened risk for osteoporosis. Kale also helps bone health by being rich in calcium, fortifying bones with this vital mineral that ensures density and hardness.