Kale, a popular leafy green, is a source of folate, a B vitamin. It also contains a rich concentration of other vitamins and minerals, making it a nutrient-dense addition to many diets.
Why Folate Matters
Folate, also known as vitamin B9, serves several roles in the human body. It is involved in the synthesis and repair of DNA and RNA, the genetic building blocks of cells. Folate also facilitates cell division and is necessary for the formation of healthy red blood cells, helping to prevent certain types of anemia.
This vitamin is particularly important during periods of rapid growth and development. Adequate folate intake is recommended for individuals who are pregnant or could become pregnant. Sufficient folate helps reduce the risk of neural tube defects, serious birth abnormalities affecting the brain and spine of a developing fetus. Folate also contributes to heart health by regulating homocysteine levels in the blood.
Kale’s Folate and Nutrient Profile
Kale contains folate. A cup of raw kale provides 19.43 micrograms (mcg) of folate. When cooked, one cup contains 16.9 mcg. For adults, the recommended daily allowance for folate is 400 mcg. A cup of raw kale supplies about 5% of this daily requirement.
Beyond folate, kale is a source of other important nutrients. A raw cup offers over 100% of the daily value for vitamin K, which supports blood clotting and bone metabolism. It also provides over 70% of the daily value for vitamin C, contributing to collagen production and immune function. Kale is a source of vitamin A (beta-carotene), and contains meaningful amounts of calcium, potassium, and magnesium. This leafy green also provides fiber, supporting digestion, and various antioxidants like quercetin and kaempferol.
Adding Kale to Your Meals
Incorporating kale into meals is straightforward due to its versatility. Raw kale can be massaged with olive oil and salt to soften its fibers for salads. It can also be blended into smoothies, where its flavor can be masked by fruits.
Kale holds its texture well when cooked and can be steamed, stir-fried, or roasted. Adding raw kale to soups and stews five to ten minutes before finishing allows it to wilt and integrate. It can also be used as a base for pesto or incorporated into dips as a substitute for spinach. Kale leaves can be roasted to create kale chips.