Kale is often touted as a super-food and has nicknames such as the world’s healthiest vegetable. However, it’s characteristically bitter taste means that it’s hard to incorporate into your diet. It’s no surprise to anyone that the majority of kale recipes online tout that the actual product “tastes nothing like kale.” Kale is often frozen because exposure to this frost leads to a sweeter taste. In addition, recipes that call for kale in salads are often coupled with intense flavors, in order to cover up the bitterness. Kale, in fact, even has more nutrients than spinach. Kale contains many essential vitamins such as vitamin A, C and K. it also has a variety of minerals like copper, potassium, iron, manganese and phosphorous. It also is extremely low in calories, containing only 40 calories in one cup. The vitamin content in kale is extremely high. It has more than 10 times the amount of vitamin C and also contains a very low oxalate content, which means that minerals such as calcium and iron are more readily absorbed throughout the body. Kale, as a leafy vegetable, also has a decent amount of fiber. It also contains alpha-lipoic acid, which lowers glucose levels and increases insulin sensitivity. This may benefit both type 1 and type 2 diabetics. In addition, kale has been proven to aid in preventing heart diseases due to its high amounts of vitamins, fiber and minerals. Fiber, potassium and vitamins C and B6 all support a healthy heart, and consuming a good amount of these regularly can reduce cardiovascular disease. The potassium content is one of the greatest assets in kale; people who consumed over 4000 mg of potassium per day had a 49 percent lower risk of death from heart disease compared to those who consumed only 1000 mg a day, a study shows. Kale, as a green vegetable, contains chlorophyll that can also negate the effects of carcinogens typically found in charred foods during grilling. A large amount of vitamin K is also found in kale; one cup has nearly seven times the daily need. This ensures that the risk of bone fracture, which is associated with a low amount of vitamin K intake, is decreased. The amount of water content and fiber in kale also aids with digestion, an important factor in keeping a body healthy.