Kale is one of the most highly nutritious vegetables, with strong antioxidant and anti-inflammatory properties. Kale is a good source of calcium. A cup of cooked kale contains 94 mg of calcium. Kale is rich in vitamin A, C, and K. Vitamin K is extremely important for our bones. Kale contains minerals including copper, potassium, iron, manganese, magnesium, and phosphorus. These are only a few of the health benefits of Kale.