Kale is very high in Beta-Carotene

Carrots and other orange vegetables frequently come to mind when people think of beta-carotene. But this yellow-orange carotenoid may be found in a variety of different vegetables. Kale, for example, is high in beta-carotene, an antioxidant that the body may convert to vitamin A.

According to USDA data, just 100 grams (3.5 ounces) of raw kale has 5.9 milligrams of beta-carotene, which is almost 70% of the amount of beta-carotene found in a 100-gram serving of raw carrots. Cooked kale has significantly more beta-carotene than raw kale, because of the reduction in water content caused by heat: roughly 8.2 milligrams per 100 grams. As a result, kale can be an effective way to boost your body's levels of vitamin A.