11 ‘Foods’ That Are Healthier Than Kale

There is no other food greater and more nutritious as kale. So we thought. 

For the past few years, kale has been the food to eat.

Starting with kale chips, kale smoothies and kale pesto, anything with kale in it became a wild hit. 

While there are many valuable kale benefits, its reputation in nutrition values doesn’t quite measure up the hype. 

Yup. That’s right. I said it.


Kale is healthy and great, but it’s actually #16 on Centers for Disease Control and Prevention published nutrient dense food list that ranked 41 healthy fruits and vegetables (1). 

There is another truth about ‘kale nutrition’ that makes me cringe every time. 

Kale only scored 49.07 points out of 100 for nutrient-density. 

Don’t get me wrong. Kale is still great. Actually it’s greater than countless other vegetables on the planet. It contains an unbelievable amount of vitamin K, more vitamin C than an orange, 3 grams of protein per cup, iron and fiber. 

But there are over a dozen of other superfoods that are more nutritious and possibly cheaper than kale. (tired of shedding $9 for kale chips?) 

Knowing the world’s most nutritious foods will not only save you the trouble of eating veggies you don’t like but also add more variety to your list of vegetables.

These healthy foods contain some powerful antioxidants your body needs in order to neutralize and remove the free radicals and keep you healthy

If you want to improve your health, lower your risk of developing heart diseases and cancer, consider adding these healthy foods from the superfood list into your diet.

The Science Behind This Super-Foods List

Jennifer Di Noia, associate professor of Sociology at William Paterson University did the study on 41 superfoods, which later published by the Centers for Disease Control and Prevention. 

On her report, she focused on 17 nutrients considered by the food experts at the United Nations and the Institute of Medicine to be important to good health and to lowering risk of “heart disease” and “cancer”: 

  • Potassium
  • Fiber
  • Protein
  • Calcium 
  • Iron
  • Thiamin
  • Riboflavin
  • Niacin
  • Folate
  • Zinc
  • Vitamins A, B6, B12, C, D, E, and K.

She then combined the scientific literature to calculate how many nutrients each food contained per calorie of energy they provided based on a 2,000 calorie per day diet; The higher the value, higher it ranked on the superfood list.   

Although she admits that the list doesn’t include all the phytochemicals or compounds that could add to a food’s nutritional profile, it’s still a good guiding block for us, consumers. 

Professor Noia commented, “It gives people a way of thinking how to maximize the nutrients per calorie.”

For us, picking more nutritious foods and being mindful about food choices is the list’s major benefit. 

As you read, please note that regardless of each food’s actual ranking, they are all undoubtedly considered superfoods and containing a chock full of vitamins and minerals.

What is a superfood? 

While there is no official or medical definition that describes the term superfood, Penny Kris-Etherton, Ph.D.,RD, nutrition expert describes it as good for your health food that should be included in a heart healthy balanced diet. 

Superfoods in any means are limited to plant-based foods such as vegetables and fruits but also include fish and dairy.  

Examples of some “super-foods” that you might be already familiar with are (source: LiveSicence.com).

Here’s a roundup of the 11 ‘healthy foods’ that are more nutritious than kale. 

11 foods that are healthier than kale

Researchers say they pack a greater nutritional wallop, so go ahead. Read ‘em, eat ‘em and reap the benefits. 

1. Watercress (nutrient density score 100.00/100.00)


Watercress ranked number one on the nutrient-dense food list scoring a perfect 100.  

Although it is not as sexy as kale, it’s contains almost double the amount of nutrients kale contains.  

Watercress is best eaten raw, but it can also be lightly steamed

According to BBC Good Food, watercress is in season from April to September and most recognized as a garnish on the plate. 

Considering watercress’ top position on the list, you can probably tell it’s an amazing food.

Watercress Nutrition

According to NutritionData.com one cup of chopped watercress has:

  • Calories: 4
  • Cholesterol: 0 mg 
  • Sodium: 14 mg
  • Potassium: 112 mg 
  • Dietary Fiber: 0.2g 
  • Sugar: 0.1 g
  • Protein: 0.8 g
  • Vitamin A : 21%
  • Vitamin C: 24%
  • Vitamin K: 106%
  • Magnesium: 2%
  • Calcium: 4%
  • Iron: 0%

Watercress Benefits

Here are the top benefits of watercress (1): 

  • heart disease prevention 
  • Stronger bone
  • Anti-aging
  • Multi-vitamin rich
  • Cancer fighter

According to USDA’s watercress nutrition data, every 100 grams, watercress packs an amazing 238 percent of your daily value (DV) of vitamin K, which is known to build strong bones, prevent heart disease, and as a crucial part of other bodily processes. 

Anti-aging food 

A healthy balance diet is an important aspect of beauty, and eating plenty of plant foods including watercress can not only help slow down aging of your skin, but may actually reverse some of the effects of damage. 

Watercress also contains beta-carotene, also known as B-carotene which has been linked to reduce aging

Watercress is multi-vitamins rich

Watercress is multi-vitamin rich

This delicious green contains various vitamins.

  • More vitamin A than apples, tomatoes and broccoli
  • More vitamin E and calcium than whole milk 
  • More iron than spinach
  • High level of vitamin C

This is great news for non-meat eaters or vegans who tend to have lower levels of “calcium” and iron. 

Watercress has 72% of the daily value of vitamin C, which helps fight infection, colds, and flu.

It also contains 64% of your daily value of vitamin A, which bolsters the immune system and produces pigments in the retina of the eye. And it contains manganese, calcium, and antioxidant flavonoids like beta carotene and lutein.

A cancer fighter

Watercress is also the richest dietary source of phenyl ethyl isothiocyanate or PEITC, which is said to fight cancer. 

According to a study (eight-week trial) published in the American Journal of Clinical Nutrition, daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DNA damage linked to cancer by 17 percent.

Exposure to heat my inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold pressed juices and sandwiches. 

2. Chinese Cabbage (nutrient density score 91.99 /100.00)

Chinese cabbage

Chinese cabbage comes second as the world’s most nutritious vegetables, with a nutrition profile of 91.99.

Chinese cabbage has other widely used names: Napa cabbage and celery cabbage

The highlights of its nutrition profile are vitamin C and K, both provide over half of daily recommended intake. 

In addition, it is an abundant source of fiber (both insoluble and soluble), omega-3 fatty acids, alpha-linoleic acids (70 mg in one cup). 

Chinese Cabbage Nutrition (per cup of raw, shredded) 

  • Calories: 9 
  • Cholesterol: 0 mg 
  • Sodium: 46 mg
  • Potassium: 176 mg 
  • Dietary Fiber: 0.7g 
  • Sugar: 0.8 g
  • Protein: 1g
  • Vitamin A : 62%
  • Vitamin C: 53%
  • Calcium: 7%
  • Iron: 3%

Just like other members of the cruciferous veggies, Chinese cabbage have the ability to turn off inflammation markers known to be a factor to promote heart diseases. 

A study published in the Journal of the Academy of Nutrition and Dietetics found that people who ate around 1.5 cups per day of these cruciferous vegetables had 13% less inflammation than people who ate the least amount. 

3. Chard (nutrient density score 89.27 /100.00)


Chard is a seasonal leafy green primarily cultivated between June and October, but it is also available all year around. 

As its name implies, chard got its name Swiss chard from its extensive cultivation in Switzerland.

However it’s origin is farther south, in the Mediterranean begin, specifically Sicily. 

This green that only gained popularity recently in North America has been one of the most popular vegetables among the mediterranean.

Despite many throw away chard stalks, both leaves and stalks are edible raw or cooked. 

What’s not edible is its root (mind that it’s part of the beet family!) 

Chards come in three main varieties: 

  • Green (or Swiss)
  • Red 
  • Rainbow

And they have several other names including:

  • Swiss chard
  • Silver-beet
  • Roman kale
  • strawberry spinach

This is likely due to its appearing in a variety of colors: red, white, yellow, and green.

Chard is a nutrition powerhouse being a great source of vitamin K, A, and C. 

Among them, vitamin K in particular is extremely high in chards. 

One cup of Swiss chard is only 7 calories, but contains more than 300% of your daily value of vitamin K. It is also rich in a multiple of B-complex vitamins. 

It’s no wonder it’s one of the world’s most nutritious foods, ranking #3 on the list with a nutrition profile rating of 89.27. 

Chard Nutrition (per cup of raw, shredded) 

  • Calories: 7
  • Cholesterol: 0 mg 
  • Sodium: 77 mg
  • Potassium: 136 mg 
  • Dietary Fiber: 0.6g 
  • Sugar: 0.4 g
  • Protein: 0.6 g
  • Vitamin A : 44%
  • Vitamin C: 18%
  • Vitamin K: 299%
  • Magnesium: 7%
  • Calcium: 1%
  • Iron: 3%

It’s a wonderful cauldron of potassium, magnesium, iron and fiber. It is also high in antioxidants. 

Research has shown that chard contains some 13 different polyphenol antioxidants, including anthocyanins-anti-inflammatory compounds that could offer protection from type 2 diabetes. 

Another study from the researchers from the university of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanin had lower insulin resistance and better blood glucose regulation. 

Chard also includes a powerful compounds flavonoid kaempferol which helps protect the heart, and syringic acid, a natural ally in blood sugar control.

Chard also packs a huge amount of vitamin A, and is naturally high in sodium (313 mg in a single cup), calcium, phosphorous, iron, and magnesium.

To include chard in your meal, you’ve got tons of options. 

You can eat it as a salad, side dish by sauteing, pickle, pizza topping, or green in your pasta or soup. 

Chard cooking really has no limit!

Here are the popular easy, simple and delicious chard recipes:

4. Beet Greens (nutrient density score 87.08  /100.00)

Beet greens

Beet greens top the list at a respectable 4th place, scoring 87.08 on nutrition profile test. 

Do you throw away the beet greens when you buy beets? 

Not anymore! 

This green leafy vegetable is very low in calories; 100g of it only comes with just 43 calories. 

They are one of the healthiest greens recommended for their abundance of vitamins and antioxidants, but also for their low fat, no cholesterol element that helps with weight loss. 

Believe it or not, beet greens are also a great source of fiber. 

According to USDA, one cup of bitter green serves up 3.8 grams of fiber— that’s more than you’ll find in a bowl of Quaker oats (3g)!

Not just that, sufficient daily intake of fiber can help reduce the risk of cardiovascular diseases. 

A recent study from the University of Leeds confirmed this. In their study, they found that cardiovascular disease risk was significantly lower for every 7 grams of fiber eaten. Again one single cup of beet greens provides about 4 grams of fiber. 

The list of its nutritional values continues.. 

Green beet is also an excellent source of iron and magnesium providing 15% and 25% of daily recommended intake respectively. 

Beet greens are also a great source of flavonoids:  B-carotene, lutein and Zea-xanthin. These flavonoids have strong antioxidant and anti-cancer activities. beta-carotene and lutein, both play a powerful role in good eye health. 

Beet Greens Nutrition (per cup of raw, shredded) 

  • Calories: 8
  • Cholesterol: 0 mg 
  • Sodium: 86 mg
  • Potassium: 289 mg 
  • Dietary Fiber: 1.4g 
  • Sugar: 0.2 g
  • Protein: 0.8 g
  • Vitamin A : 48%
  • Vitamin C: 19%
  • Calcium: 4%
  • Iron: 5%

If you are not familiar with cooking with beet greens, start here. 

Here are just few easy and mouth watering recipes that are trending on Pinterest.  

5. Spinach (nutrient density score  /100.00)


You knew this coming. Didn’t you?

Whether you learned to love it from an early age or still cringe to the memory and despise it, you’ve got to appreciate your mom’s efforts. 

When it comes to nutrient richness, spinach is on top of its game.

Packing a really wide range of vitamins and minerals, spinach ranked 5th on the chart.  

 Spinach is a great source of:

  • Vitamin A (in the form of carotenoids)
  • Manganese
  • Folate
  • Magnesium
  • Iron
  • Copper
  • Vitamin B2
  • Vitamin B6
  • Vitamin E
  • Calcium
  • Potassium
  • Vitamin C
  • Fiber
  • Phosphorus
  • Vitamin B1
  • Zinc
  • Protein
  • Choline

Spinach Nutrition (per cup of raw)

  • Calories: 7
  • Cholesterol: 0 mg 
  • Sodium: 24 mg
  • Potassium: 167 mg 
  • Dietary Fiber: 0.7g 
  • Sugar: 0.1 g
  • Protein: 0.9 g
  • Vitamin A : 56%
  • Vitamin C: 14%
  • Vitamin K: 181%
  • Magnesium: 6%
  • Calcium: 3%
  • Iron: 4%

Like watercress and chard, spinach is full of vitamin K, which is known as an essential for bone and blood health.  

In just one cup, raw spinach satisfies the daily-recommended intake of vitamin K by providing 145 mcg or 181 % daily value.

Spinach is also a weight loss food, especially if you put it in your breakfast shake.

According a study done by Lund University, consuming spinach for breakfast in the morning, in the form of a shake, could significantly suppress hunger, causing you to eat less throughout the day. It’s a great way to manage eating for those who are trying to lose weight and reduce calorie intake. 

But even if weight loss is not on top of your mind, eating spinach may be in your best interest.

Especially if you’ve felt exhausted lately or despite you being physically fit, you can’t walk up the stairs without taking breaks; you may be iron deficient.

WebMD reported that almost 10% of women are iron deficient in the U.S., making iron one of the common nutrient deficiencies in the country.

Spinach is somewhat already well known for iron, but it’s still surprising to know that one serving (180 g) of boiled spinach provides more iron  (6.43mg) than 170 g of ground hamburger patty (4.42 mg).

Taking sufficient amount of iron is important, as “iron is what helps to transport oxygen throughout the body”, says Paul Thomas, EdD, RD, a scientific consultant to the National Institutes of Health, Office of Dietary Supplements on WebMD.

Spinach also has a cancer fighting power.

study that examined the link between risk of prostate cancer and vegetable intake — including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale, found that only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.

Wash Your Spinach Before You Eat

Make sure to wash your spinach 2-3 times before serving to ensure it is free of any harmful chemicals such as pesticides and to remove the high level of oxalic acid.

This is especially important if you sourced them from your local farmers market. Also those with kidney problems, take additional caution as oxalic acids have been linked to kidney stones and gallstones.

6. Chicory Greens (nutrient density score 73.36/100.00)


Chicory lettuce is a leafy vegetable that is tied to ancient health practices stretching as far back as 4,000 years.

Though not widely known, chicory is part flower and part lettuce. It belongs to the sunflower and daily family called Asteraceae and is related to lettuce and dandelions.

You know endive, the curly green leaves? It’s a chicory variety.

Chicory has been known for its medicinal quality for treating a wide range of illnesses during the Roman Empire.

Talking about a “powerhouse food.” Gains Plinus Seccundus better known as Pliny the Elder, one of the Rome’s greatest writers of his time mentioned that chicory was of is important part of his diet. 

This fancy lettuce contains  full of essentials minerals, amino acids, fiber, cellulose, and a powerful micronutrients called polyphenols, along with vitamins such as:

  • Vitamin A
  • Vitamin K
  • Vitamin B6
  • Vitamin C
  • Vitamin E

Chicory Greens Nutrition (per cup –raw, chopped) 

  • Calories: 7
  • Cholesterol: 0 mg 
  • Sodium: 13 mg
  • Potassium: 122 mg 
  • Dietary Fiber: 0g 
  • Sugar: 0.2 g
  • Protein: 0 g
  • Vitamin A : 33%
  • Vitamin C: 12%
  • Vitamin K: 108%
  • Magnesium: 2%
  • Calcium: 3%
  • Iron: 1%
  • Omega-3 fatty acids: 5.5mg

Chicory has various health benefits including it’s ability to:

  • Reduce the risk of heart diseases
  • Prevent heartburn 
  • Reduce arthritis pain
  • Detoxify the liver

Chicory also contains high levels of insulin, which is a powerful probiotic. Insulin is used to combat a number of different intestinal and digestive problems, including acid reflux disease, indigestion and heartburn because it actively reduces the acidity of the boys systems. 

Chicory can help to improve the digestive and boost your immune system. 

It’s also a natural sedative and protect against kidney stones, and benefits attempts to lose weight.

7. Leaf Lettuce (nutrient density score 70.73/100.00)

Leaf lettuce

Lettuce once ruled everything from salads, sandwiches and burgers.

But ever since spinach, arugula, watercress and kale entered the salad market, lettuce has been a forgotten leaf vegetable.

Like chicory, lettuce belongs to Asteraceae and one of the simplest vegetables to grow in your home garden, says Alice Henneman, MS, RDN at University of Nebraska.

According to Alice, all you have to do is to “plant it, water it, harvest it and eat it!

This simple, used-to-be a vegetable staple is actually a nutrition powerhouse, worthy of our attention and consumption.

It’s not only a perfect weight loss food or “rabbit food” but also a great source of vitamin essentials such as A, K, and C.

Lettuce Nutrition (per cup –raw, shredded) 

  • Calories: 5
  • Cholesterol: 0 mg 
  • Sodium: 10 mg
  • Potassium: 70 mg 
  • Dietary Fiber: 0.5 g 
  • Sugar: 0.3 g
  • Protein: 0.5 g
  • Vitamin A : 53%
  • Vitamin C: 5 %
  • Vitamin K: 45.5 mcg
  • Magnesium: 1%
  • Calcium: 1%
  • Iron: 1%

To begin, lettuce only contains 5 calories and is rich in water and high in fiber.

One of the unknown fact about leaf lettus is that its 20% is protein. 

Leafy green lettuce is also a good source of vitamin K providing a day’s worth (105%) of vitamin K per every 100 g.

Vitamin K is important for maintaining bone health. A study reported that women who eat one or more servings of lettuce everyday can cut the risk of hip fracture by 30 percent.

Green leaf lettuce is also a great source for vitamin C, containing 10 percent of the recommended daily intake, which is about twice the amount of romaine or butter head lettuce. 

Combining lettuce’s vitamin C and beta-carotene, it is known to prevent high ‘bad cholesterol.  

Here is another great tip to enhance the benefits of lettuce.

Containing only 2 carbohydrates per cup and almost zero fat, leaf lettuce is a great carb alternative offering a various ways to replace grains and processed food from your diet.

Especially for Paleo eaters who are not allowed to eat grains on the Paleo Diet, leaf lettuce offers a way to still enjoy burger, wraps and sandwiches by replacing buns, tortillas and breads.

Lettuce can also relax you and ease you into sleep.

The white fluid spill out you see when you break a head of a lettuce is called lactucarium. It has a relax and sleep inducing powerful properties similar to opium, but minus the side-effects.

8. Parsley (nutrient density score 65.59/100.00)


Parsley is one of the world’s most popular herbs.

This little Mediterranean herb that lends a sprinkling of color to your plate, but it’s much more than just a garnish. 

If you’re like me you probably just let is sit on the side of your plate and  throw it away after you’re done eating — something I’ll never do again. 

Yes, once you learn how much of a superfood this herb really is, you’ll eat it all the time. 

Parsley is quiet a superfood that is rich in many vital and much needed vitamins including:

  • Vitamin C
  • Vitamin B 12
  • Vitamin K
  • Vitamin A

This simply means that this little herb can keep your body healthy and your immune system strong. 

According to Baseline of Health Foundation, parsley contains a whopping 574% of the daily-recommended value of vitamin K

Reading this far, you already know that vitamin K promotes bone strength, but there is more to vitamin K too.

A recent research revealed that vitamin K has a vital role in the treatment and possible prevention of Alzheimer’s disease by limiting neuronal damage in the brain. In other words, parsley is good for your brain functions.

Parsley nutrition (per cup –raw, chopped) 

  • Calories: 22
  • Cholesterol: 0 mg 
  • Sodium: 34 mg
  • Potassium: 332 mg 
  • Dietary Fiber: 2 g 
  • Sugar: 0.5 g
  • Protein: 1.8 g
  • Vitamin A : 101%
  • Vitamin C:  133 %
  • Vitamin K:
  • Magnesium: 7%
  • Calcium: 8%
  • Iron: 20%

Parsley is also a weight loss food with only 22 calories per cup.

But it’s not just about the low caloric content of parsley that helps with weight loss. It’s the illusion of richness it adds that helps a meal clean and healthy.

A study in the Journal Flavor found that participants ate significantly less of a dish that smelled of spice that a mildly scented version of the same food.

Adding herbs such as parsley to your dish creates the sensory illusion that you’re indulging in something rich— without adding any fat or calories to your plate. The aroma and flavor of chopped parsley may help control your appetite, causing you to eat less.

Parsley is also super rich in chlorophyll, an energy producing substance that gives herbs and other plans their green color.

According to Natural News, chlorophyll helps to alkalize the body, purify the blood and create new red blood cells more efficiently. Additionally chlorophyll and flavonoids found in parsley helps to enhance cellular glutathione formation.

“Higher level of cellular glutathione allow the body to detoxify and heal more effectively”, According to Dr. David Jockers. 

9. Romaine Lettuce (nutrient density score 65.59/100.00)

Romaine lettuce

If you want to maximize your nutritional value of your salad, then use Romaine lettuce as a foundation.

While not all lettuce is created equal, Romaine lettuce has a plenty of nutritional value, containing considerable amounts of vitamins, minerals and phytonutrients. 

It contains high levels of folic acid. 

According to University of Maryland Medical Center, folic acid is crucial for proper brain functions and mental and emotional health. It also aids in the production of DNA and RNA, the body’s genetic material.

When cells and tissues are growing rapidly such as in infancy, adolescence and pregnancy, its even more important.

Romaine lettuce is extremely low in calorie count while being a full of:

  • Vitamin K
  • Vitamin K
  • Molybdenum
  • Manganese 
  • Potassium 
  • Biotin 
  • Vitamin B1
  • Copper
  • Iron
  • Vitamin C

Romaine Lettuce nutrition (per cup –raw, shredded) 

  • Calories: 8
  • Cholesterol: 0 mg 
  • Sodium: 4 mg
  • Potassium: 116 mg 
  • Dietary Fiber: 1 g 
  • Sugar: 0.6 g
  • Protein: 0.6 g
  • Vitamin A : 81%
  • Vitamin C:  3 %
  • Vitamin K:
  • Magnesium: 1%
  • Calcium: 1%
  • Iron: 2%

Aside from vitamins and minerals, Romaine lettuce is a great source for omega-3 fatty acids.

Because this fatty acids can’t not be produced internally, it must get it from external sources such as foods. Omega-3 fatty acids are integral part of cell membranes throughout the body and affect the canteen of the cells receptors in these membranes, according to Harvard School of Public Health.

10. Collard Greens (nutrient density score 62.49 /100.00)

Collard greens

Collard green is probably the most popular vegetable in the southern U.S cuisine.

It’s probably not an overstatement to call collard greens, a staple of southern cooking.

Collard greens contain some powerful vitamins and minerals that have a wide range of benefits to your health.

Collard Greens nutrition (per cup –raw, chopped) 

  • Calories: 11
  • Cholesterol: 0 mg 
  • Sodium: 46mg
  • Potassium: 77 mg 
  • Dietary Fiber: 1.4 g 
  • Sugar: 0.2 g
  • Protein: 1.1 g
  • Vitamin A : 36%
  • Vitamin C:  21 %
  • Vitamin K:
  • Magnesium: 2%
  • Calcium: 8%
  • Iron: 1%

Collard greens combat bad cholesterol and improve it by 13%.

A recent study published in the Journal Nutritional Research compared the effectiveness of the prescription drug Cholestyramine to steamed collard greens in their abilities to lower cholesterol. Amazingly, steam collard greens were 13% more effective at improving cholesterol level. 

This cholesterol-lowering ability is so great that World’s Healthiest Foods called it the greatest of all commonly eaten cruciferous vegetables.

Like other cruciferous vegetables, collard greens contain high amounts of antioxidants, which eliminate free radicals that cause cancer. Its vitamin A content also comes with an eye health benefit and improves your night vision, reported Tufts University.

11. Turnip Greens (nutrient density score 62.12 /100.00)

Turnip greens

Turnip greens definitely outshine kale as it ranked higher in the nutrition density superfood list. 

Turnip greens are never short of health benefits as it supplies abundance of vitamins, minerals and antioxidants. 

Turnip greens nutrition (per cup –cooked, chopped) 

  • Calories: 29
  • Cholesterol: 0 mg 
  • Sodium: 42mg
  • Potassium: 292 mg 
  • Dietary Fiber: 5 g 
  • Sugar: 1 g
  • Protein: 2 g
  • Vitamin A : 220%
  • Vitamin C: 66 %
  • Vitamin K: 662%
  • Magnesium: 8%
  • Calcium: 20%
  • Iron: 6%

It is a great source for iron and glucosinolates, which have been shown to inhibit growth of cancerous cells. 

Turnip greens have a variety of health benefits including bone health and anti-inflammatory abilities it’s packed with vitamin A providing a 220% of your daily value. 


There you have a list of the nutritious veggies, based on their nutrient density.

Try to eat one of these veggies a day. As you see, there a lot more tastier green leafy foods than kale that offer more health benefits and nutrients than the popular leaf. 

Don’t go with the hype and spend big bucks on kale chips just because. Go with these over a dozen of options that are sure to revitalize your diet and health. (By all means, eat your kale too if you aren’t tired of it yet!)

Did you guess any of these foods were healthier than kale? Which one is your favorite? Leave us a comment below to let us know. 

No Comments Yet

Leave a Reply

Your email address will not be published.