Vegetable
Kale
8/10 Strong evidence
Dense leafy green packed with magnesium, vitamin K, carotenoids, and sulforaphane precursors; one of the most nutrient-dense foods available.
Active compounds
-
Lutein and zeaxanthin
Carotenoids that protect neural and retinal tissue from oxidative damage
-
Glucosinolates
Precursors to sulforaphane and indole-3-carbinol; modulate inflammatory and detoxification pathways
Helps with
Practical tips
- Preparation
- Massage raw kale with olive oil and lemon, or lightly sauté with garlic
- Recommended amount
- 1-2 cups daily
- Absorption
- Pair with healthy fats to absorb fat-soluble vitamins and carotenoids
- Cautions
- High vitamin K affects warfarin; high oxalates may aggravate kidney stones