Kale is Heart HealthyKale is rich in fiber, potassium, and vitamins that support a healthy heart. Most adults in the United States suffer from potassium deficiency. Increasing potassium intake works with decreasing sodium to lower blood pressure. Add these benefits to kale's superior nutritional and cholesterol-lowering benefits and it's easy to see why kale is considered a heart-healthy superfood. 6. Kale is High in Fiber With 7 grams of fiber per 100 calories, kale provides significant benefits to digestion. The high fiber and water content helps support a healthy digestive tract and prevent constipation. 7. Kale is a vegan source of omega-3. Kale is a plant-based source of alpha-linolenic acid, or ALA, an essential omega-3 fatty acid. Omega-3s have important health benefits. A 100-calorie serving of kale provides more than 350 mg of ALA. 8. Kale is Rich in Vitamins Calorie for calorie, kale is one of the most nutrient-dense foods on the planet. Eating just 1 cup of kale provides more than 200% of the recommended daily allowance (RDA) of beta-carotene, 684% of the RDA of vitamin K, and 134% of the RDA of vitamin C. Kale also contains vitamins B1, B2 , B3 and B6 as well as many micronutrients and