Kale
681% vitamin K and the highest lutein concentration of any green leaf.
Kale (Brassica oleracea var. acephala) is a cruciferous green with arguably the highest nutrient density of any leafy vegetable. 100g provides 681% DV vitamin K, 134% DV vitamin A, 134% DV vitamin C, and 10,302μg lutein and zeaxanthin — the highest lutein concentration of any common food. Available in Hyderabad November–February.
Good for
- Iron
- Calcium
- Strong antioxidant load
Watch for
- Untreated thyroid issues, history of kidney stones
Bone health (Vitamin K)
Vitamin K1 (phylloquinone)681% DV vitamin K per 100g — vitamin K2 (from fermented foods) is optimal for bone, but K1 from kale is still substantially above adequate intake. Activates osteocalcin for calcium binding in bone matrix.
Eye health (Lutein champion)
Lutein, Zeaxanthin10,302μg lutein and zeaxanthin per 100g — the highest of any common food. Regular consumption is the most evidence-backed dietary intervention for age-related macular degeneration prevention.
Cancer prevention (Sulforaphane)
Sulforaphane, Indole-3-CarbinolLike broccoli, kale contains glucosinolates that convert to sulforaphane and indole-3-carbinol when cold-pressed. The cruciferous family's anti-cancer evidence is consistent across multiple large epidemiological studies.
| Nutrient | Amount |
|---|---|
| Energy | 49 kcal |
| Vitamin K | 817μg |
| Vitamin A | 241μg RAE |
| Vitamin C | 120mg |
| Lutein + Zeaxanthin | 10302μg |
| Calcium | 254mg |
| Iron | 1.47mg |
Kale's extraordinary lutein content (10,302μg/100g) is 3× higher than spinach (2,094μg) and 26× higher than broccoli (390μg). Regular consumption of foods high in lutein is the strongest dietary predictor of reduced macular degeneration risk in population studies. The Age-Related Eye Disease Study (AREDS2) specifically found lutein+zeaxanthin reduced advanced AMD progression by 10–25%.
- Age-Related Eye Disease Study 2 Research Group (2013). Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration. JAMA.
- Market
- Bowenpally market, Hyderabad (winter season)
- Distance
- 12km
- Restocked
- Every 2–3 days during season
- Freshness
- Pressed within 24 hours of purchase
- Notes
- November–February in Hyderabad. Curly kale is more widely available than Lacinato (Tuscan) kale locally. Deep green, tight leaves. Avoid yellowing.
Do
- Pair with apple and lemon — kale's earthy bitterness blends well with sweetness
- Consume during winter season when freshest and most nutritionally dense
Don't
- Don't use on blood thinners without medical advice — 681% vitamin K is the highest of any food
- ⚠️ Limit if hypothyroid — kale is strongly goitrogenic (same cruciferous concern as broccoli)
Kale was the most widely grown vegetable in Europe throughout the Middle Ages — more common than cabbage or spinach. It virtually disappeared after WWII when it was fed to cattle rather than people. Its extraordinary nutritional 'rediscovery' by the wellness industry in the 2010s is nutritionally justified — but it was always this nutritious.
Moringa
90+ nutrients. The most complete plant food used in Soma Delights.
Turmeric
Curcumin — the most studied anti-inflammatory compound in food.
Lemon
Vitamin C, limonene, and natural acidity that makes everything else work better.
Amla
530–800% vitamin C. The most potent antioxidant fruit in Indian cuisine.
Have us press it
fresh for you.
First week is free. Skip the shopping list, the peeling, the press — we deliver kale in its freshest form.