Kale Nutrition And 9 Amazing Benefits For Health Start From Prevent Cancer Up To Helps Pregnant Women

Kale nutrition can be said to be almost complete, such as a source of vitamins and minerals. Therefore, kale able to provide many health benefits start from good for skin health up to prevent cancer. Kale also called borecole, is from the Brassica family of vegetables such as cabbage, broccoli and kailan. When consumed regularly, these dark green vegetables, touted able to shield the body from cancer and lowering cholesterol. Beside rich in minerals, kale is also full of antioxidant vitamins A, C and K. Carotenoids and flavonoids are antioxidants that have been proven effective in warding off cancer. Hence, some people call kale as the healthiest vegetable on earth.

In a study published in the American Journal of Clinical Nutrition, mentioned taking antioxidant vitamin K can reduce the risk of death from cancer. Vitamin K can also be found in spinach, kailan, and also cheese. Vitamin K is very good for maintaining body functions, ranging from preventing blood clotting, antioxidant activity, to bone health. However, excess vitamin K can also have a negative impact on some people. Patients who are taking anticoagulant drugs (freezing) should avoid vegetables kale, due to its content of vitamin K can interfere with drug action. Before we discuss about all kale benefits for health, read kale nutritive value based on USDA Nutrient data base below.

Calories In Kale & Nutrition Facts

Seen from the amount of energy, kale has low calories, which is about 49 calories per 100 gr. Calorific value and little sugar makes the kale favored as food for diet. Kale contains vitamins A, C, D, E, B1, B2, B3, B6, B9, K, choline, iron, magnesium, manganese, phosphorus, and salts such as K, Na and Zn. Seen from content of vitamins, it is clear that, kale complete with macronutrient and micronutrient that is needed in the bodys metabolism. In fact, in every 100 grams of kale, kale contain vitamin C is almost equal to the orange. 

Kale or borecole (Brassica oleracea Acephala Group) nutritional value per 100 gr
Value taken from USDA Nutrient data base.

Energy : 49 kcal
Carbohydrates : 8.75 g
Protein : 4.28 g
Total Fat : 0.93 g
Cholesterol : 0 mg
Dietary Fiber : 3.6 g
Total sugars : 2.26 g
Water : 84.04 g

Vitamins
Folates : 141 µg
Niacin : 1.000 mg
Riboflavin : 0.130 mg
Thiamin : 0.110 mg
Vitamin A : 9990 IU
Vitamin B6 (Pyridoxine) : 0.271 mg
Vitamin C : 120 mg
Vitamin E (alpha-tocopherol) : 1.54 mg
Vitamin K : 704.8 µg

Minerals
Calcium : 150 mg
Iron : 1.47 mg
Magnesium : 47 mg
Potassium : 491 mg
Phosphorus : 92 mg
Sodium : 38 mg
Zinc : 0.56 mg

Lipids
Saturated fatty acids : 0.091 g
Monounsaturated fatty acids : 0.052 g
Polyunsaturated fatty acids : 0.338 g

9 Kale Benefits For Health

Green leafy vegetables, is known for its benefits as an antioxidant that is taking care of the bodys cells. One is that a kale cabbage family. When consumed regularly, kale can prevent cancer and effective for lowering cholesterol. Read more benefits of kale below.

1. Kale contains a lot of vitamin K. Eating a diet that is high in Vitamin K can help fight cancer. Vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increasing the vitamin K can also help people who suffer from Alzheimers disease.


2. Kale contains a lot of iron. If calculated per calorie, kale has more iron than meat. Iron is very important for health, for example, for the formation of hemoglobin and enzymes, sends oxygen to the various parts of the body, regenerate cells, help liver function and others.


3. Help during pregnancy: Rich in calcium and iron, kale is needed women during pregnancy to increase breast milk production and fetal development. Folic acid (vitamin B9), also plays an important role for the nervous system of the baby.


4. Kale benefits to prevent breast cancer: Kale has properties to ward off breast cancer by controlling estrogen in the body. Anti-oxidant and anti-inflammatory (inflammation) work together to get rid of various cancers.


5. Kale is a vegetable that is low in calories, high in fiber and contain no fat. One cup of kale contains only 36 calories, 5 grams of fiber and 0 grams of fat. With the fiber content, kale is very good to help digestion and expedite disposal. Kale also contains a lot of nutrients, vitamins, folate and magnesium, which are also listed below.


6. Kale is an excellent food to prevent inflammation. One cup of kale contains 10% of the RDA of omega-3 fatty acids, which can help combat arthritis disorders, asthma, and autoimmune.


7. Kale is great for heart health. By consuming lots of kale, can help lower cholesterol levels.


8. Kale has a high content of Vitamin A. Vitamin A is essential for vision, your skin, it also helps prevent lung cancer and oral cavity.


9. Lose weight: Chewing a raw kale leaves together with burn 34 calories. As much as 1.3 grams of fiber on a piece of kale able to meet the needs of fiber that keeps you full longer and expedite metabolism. In fact, artists Gwyneth Paltrow also mention the health benefits of kale through the recipes posted on her website. The same thing was done by celebrity chef, Fearnley Whittingstall and Jamie Oliver. Both often use low-calorie vegetables in a variety of recipes.

9 WAY WITHOUT DIET slimming

Want a successful body without the hassle of a diet??? Of course, surely everyone mengenginkannya, if you are also interested ..! Please follow the instructions below.

To lose weight, many people go through a very strict diet agenda only to realize the desire and also has a slender body as their ideal. Diet schedule is so tight, often makes women reluctant to do so. And the key is not to starve diet, but to improve the diet and reduce the intake of servings usually while watching diasup nutrition.

Hmmm ... Here is the right step slimming without dieting.

1. Consumption of vegetables

Research shows that when the food is served at the table, we tend to eat more. Therefore, replacing high-fat dish with vegetables on the menu was the best move. Eat green vegetables more than twice a day and you will feel satisfied with the results obtained without much effort on a diet.

2. Eat slowly

Take a break from eating schedule should be and enjoy your meal in peace sessions. Chew food slowly and enjoy every bite of your food. Feasting in haste just makes you eat a lot of the usual.

3. Choose whole grains that have not been processed

Choose whole-grain food sources in the daily intake. Food of wheat will increase your lipids (low cholesterol), thus helping you lose weight. In addition, consumption is also the type of food grains to be more healthy.


4. Focus on your target

Do you have a pair of jeans that want to be back? Or a dress that had long you use and not used anymore because it is no longer friends with your body. Well, if you want to use it again, hang ideals as high. Cultivate the desire that all the clothes can fit reused. So whenever you are exposed to tempting food such as fries, burgers, fried chicken and so on, that desire was slowly disappear due to the desire to terbenamkan your clothes fit again.

5. Bring your lunch to work

Always carry a lunch while you work or always carry fruit boxes when you do a picnic. Then bring also some bread, low-fat yogurt in your travels. Bring healthy foods will help you reach your dream of having a slim body. So, you can skip the habit of eating in the cafeteria this time and you can enjoy a meal dosing and menu that suits your needs. If cooking in the morning to rush activities to do, you could try the night before memersiapkan food making it easier for him in the morning.

6. Drinking green tea

Although not yet confirmed, several studies showed that green tea can increase the bodys ability to burn calories more through phytochemicals called catechins.

7. Walk 20 minutes every day

A study revealed that walking for 20 minutes a day (approximately one mile) can help you burn up to 100 calories more. So, get off the bus you are riding before the goal and use the rest of the distance on foot. Use the stairs instead of the elevator or parking a car some distance from the entrance to the mall while you shop.

8. Eat in a small plate

If you choose a plate 10 inches instead of 12 inches, your mind will only focus on that size. Though the amount of dishes you eat will affect dosing. So do not satisfy the instinct to eat a lot, but adjust it to the needs. To anticipate, use a dish that is not too big so that the food that goes in it is not too much.

9. Smart when choosing a menu in a restaurant

Eating in restaurants might destroy a balanced diet that you have lived before. Before it is threatening you, share it with your friends appetizer menu while eating at a restaurant. Then ask for a half portion of the main menu ordering.

Well, that was 9 ways slimming without dieting.

9 Nutrition for Healthy Skin

Healthy skin, not only requires care from the outside but also need the intake of nutrients from food. Here are some foods and nutrients that can help you get healthier and brighter skin.

1. Water

Water keeping the root of skin stay moist, reduce fine lines and wrinkles, helps cells absorb nutrients and remove toxins. In addition, water is also improving blood flow, keep skin glowing.

2. Selenium

Selenium is a mineral that helps protect skin cells from free radicals. In addition, these minerals also function to prevent cancer. You can get selenium from foods such as brazil nuts, button mushrooms, shrimp, lamb, cod, tuna, salmon, beef, scallops, sardines, crab, and whole-wheat pasta.

3. CoQ10:

Coenzyme Q10. CoQ10 is a powerful antioxidant that is naturally produced in the body. Antioxidants protect the skin and the bodys cells from free radical damage. In addition, CoQ10 is also involved in energy production and immune system function. You can get antioxidants from oily fish such as salmon and tuna, organ meats such as liver, and whole grains.

4. Antioxidants for healthy cells

Antioxidants prevent or slow the cellular damage caused by free radicals. This damage will cause the signs of aging, such as wrinkles and dry skin. Antioxidants can be found in all kinds of food, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, pumpkin, spinach, sweet potatoes, peppers, soybeans and orange.

5. Vitamin A for skin repair.

Wanna have a bright and smooth skin? Add intake of oranges, carrots or cantaloupe. Fruits and vegetables are rich in vitamin A, which helps maintain the skin layer moisture. In addition, you can also get vitamin A from green leafy vegetables, eggs, and low fat dairy products such as cheese and milk.

6. Vitamin C protect from the sun.

Vitamin C helps protect skin from the sun. In addition, vitamin C also repair damage caused by free radicals. Free radicals are generally damaging skin fibers such as collagen and elastin. This vitamin can be obtained from red peppers, citrus fruits, papaya, kiwi, broccoli, and green vegetables.

7. Vitamin E: improve skin health.

Vitamin E is another antioxidant that can prevent skin damage from the sun. Vitamins also act as anti-inflammatory and strengthens the immune system. This vitamin can be obtained from vegetable oils, nuts, seeds, olives, spinach, asparagus, and green vegetables.

8. Essential fatty acids.

Essential fatty acids like omega-3 and omega-6 oils help produce the skins natural protective layer and prevent the appearance of acne. You can get these essential fats from olive oil and canola oil, flaxseed, walnuts, and other types of fish such as salmon, sardines and mackerel.

9. Healthy oils.

Some types of oils rich in essential fatty acids more than other oils. Virgin olive oil, for example, more rich in fatty acids than other types of commercial oil. These oils help moisturize the skin and keep the skin looking and feeling healthy.

9 Secretly Unhealthy Health Foods

I feel that as a Dietitian/Nutritionist I spend a lot of my day discussing how food manufacturers and fast food companies are in fact NOT trying to help the public lose weight, they are trying to make money. If the public wants low fat...they make a low fat product, if the public is wanting more low carb products...they will make low carb products. Even though commercials and ads may allude to the fact that they care about the consumer and are promoting health...they are actually just trying to sell product.

Another large portion of my day is spent debunking ideas around popular "health foods." These conversations go a little something like this.....Mrs. Jones I really would like you to stop eating ..(insert health food item here)...*gasp from Mrs. Jones*..."Just wait until I tell all my friends that my DIETITIAN told me to eat...(insert real food item here)... I feel like Santa Claus at times telling people they can have the real version of food items, its likely the greatest gift there is...real food! So here we go, prepare to have youre mind blown!
*Quick sidenote...I apologize to my mother in advance who is an english teacher and will laugh at the horrible grammar and punctuation in this post, I know how to write correctly but this time I felt like being a rebel and going against all laws of writin.

Notice: You will quickly realize a theme with all of these products. Each product was made by a food company (in order to meet public demand of healthy products) by taking a real food, removing the fat, and adding sugar, thickeners, artificial colors and sometimes even a worse kind of fat! Heres a good rule: If it is a fat-free product they removed the natural fat and added sugar. If it is a sugar-free product they removed the natural sugar and added lab-made fat. Solution: Eat real food.

1. Egg Beaters

    Dont let the big red healthy looking heart on the label fool you, this product is not the best thing for your health and actually the claim that it can help lower cholesterol is false. There have been studies after studies performed to measure cholesterol levels in those who eat egg beaters and those who eat real eggs. The results show that it is absolutely safe to eat real eggs and that dietary cholesterol (cholesterol from our food) does not significantly influence our blood cholesterol. I would also like to review the ingredients...

Egg beaters: Egg Whites, Less than 1%: Natural Flavor, Color (Includes Beta Carotene), Spices, Salt, Onion Powder, Vegetable Gums (Xanthan Gum, Guar Gum), Maltodextrin. Vitamins and Minerals: Calcium Sulfate, Iron (Ferric Phosphate), Vitamin E (Alpha Tocopherol Acetate), Zinc Sulfate, Calcium Pantothenate, Vitamin B12, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamine Mononitrate), Vitamin B6 (Pyridoxine Hydrochloride), Folic Acid, Biotin, Vitamin D3

Egg: Egg

Egg beaters contain 20 ingredients, including sweetener, thickeners, coloring, extra flavorings, and vitamins/minerals. For fake eggs to taste or even look like actual food they have to add all of these chemicals and unnatural ingredients. Now lets shift our attention to real eggs, 1 ingredient...egg. No need to fortify with vitamins/minerals as it already contains these without the added gums and sugars.

2. Baked Potato Chips

    Let me just say I was even shocked on this one a couple of years back. I often meander through the grocery store turning every food product around to reveal the nutrition facts and ingredient labels, its like a little game I play called guess how many ingredients, or guess how many food products you will no longer be buying after today. Now, I feel I am an educated individual, when I see baked chips I assume they are slices of potatoes that instead of being dropped in the deep fryer were nicely placed onto a baking sheet and baked with love and smiles until golden brown. Reality check: they are made out a a potato paste with added sugar and oil, then baked in large industrial ovens...no love or smiles involved. Ingredients??

Baked Chips: Dried potatoes, corn starch, sugar, corn oil, salt, soy lecithin, corn sugar. (If flavored contain   more ingredients including sugar)

Regular Chips: Potatoes, vegetable oil, salt

Am I suggesting that potato chips are a health food and should be eaten daily, absolutely not! But heres my question is anyone actually ever satisfied when eating a baked chip when they wanted a real potato chip...no! I envision many frowning people when I think of baked chips being eaten. Heres my suggestion: If you feel like eating potato chips, buy the real thing, enjoy, and just watch your portions. Dont make it a daily occurrence. 

3. Fat-Free Salad Dressings

    Fat-free....that means healthy right?...wrong! Especially when it comes to salad dressings. 

Many vitamins in fresh salads are fat soluble, including vitamin A, D, E, and K, meaning we need fat to absorb them. Also a quick reminder fat is not the enemy! I am a huge believer that we do not get enough fat (healthy fat that is) in our diets. *Be expecting an upcoming post of the importance of adequate fat in the diet.* Its that time again...lets play...guess how many ingredients!

Regular Ranch: Vegetable oil, water, egg yolk, sugar, buttermilk, natural flavors + 14 ingredients that compose less that 1 % of the product including seasonings and spices.

Fat-Free Ranch: Water, corn syrup, maltodextrin, sugar, modified food starch, buttermilk, salt + 22 ingredients that compose less than 2 % of the product including preservatives, artificial color, MSG.  

Comparatively regular has 140 calories per serving while fat free has 30 calories per serving. Want to take a guess as to a factor contributing to the lower calories...the first ingredient in the fat-free product is water! *Label Reading Tip: The ingredients are listed from highest content to lowest so if water is the first ingredient, the product is mostly water. Again as mentioned in the Notice above..they took the original product, removed the fat, and added more sugar ie. maltodextrin and food starch (starch turns to sugar in the body). I chose ranch dressing to showcase because that seems to be the most popular salad dressing but this manipulation applies to all fat-free dressings. One last thing I would like to point out is that salad dressing is a fat...the sole purpose is to be a fat source so eating a fat-free salad dressing is like eating fat free oil...it defeats the purpose of using or eating the fat in the first place. (Yes I realize I used the word "fat" 5 times in that sentence...)

4. Margarine

     Yes, you knew this was coming the all-too familiar butter vs margarine battle. Hopefully after today there will be no more question of which to choose. 

Butter: pasteurized cream, salt

Margarine: liquid and partially hydrogenated soybean oil, water, butter + 8 other ingredients that compose less than 2 % of the product including preservatives, artificial flavor, artificial coloring. 

Butter clearly appears to be a more natural product. Included in this margarine is likely the #1 most harmful food additive there is....TRANS FAT. Can you spot it?...right...because food companies, despite popular belief are still putting trans fat into your food but are listing 0 grams trans fat on the label. Anytime you see Hydrogenated or Partially Hydrogenated on a nutrition label this is code name for trans fat, put it down and slowly back away. How can they label 0 grams you ask?! If the food product per serving has less than 0.5 grams of trans fat they can legally list 0 grams. Any amount of trans fat, even 0.5 grams is very harmful to the body. *Stay tuned for an upcoming post on everything you need to know about trans fats!

5. Peanut Butter (Regular, reduced fat, and certain natural ones)
     Before anyone sheds a tear let me explain myself. Certain peanut butter I love and highly recommend, however I will not let my clients buy about 90% of peanut butters on the market. Peanut butters are tricky, you really have to read the ingredients label in spite of the claims and misleading words on the front. Heres a simple question I ask my clients, what would you guess are the ingredients in peanut butter? 99% respond with this answer...peanuts. Makes sense right?...wrong! I challenge you, go to your cabinets right now and flip that jar around, what do you find?

Smuckers Natural PB with oil on top: peanuts, less than 1 % salt
Reduced Fat Smuckers: maltodextrin, reduced fat ground peanuts, salt
Reduced Fat Jif: peanuts, corn syrup solids, sugar, pea protein, less than 2 % salt, fully hydrogenated veggie oils, mono and diglycerides, molassess, Mg oxide, niacinamide, and the list goes on..(please see website for full list of ingredients.
Regular Jif: Peanuts, sugar, molasses, fully hydrogenated veggie oil, mono and diglycerides, salt

The list goes on and on...included on my banned list is Simply Jif peanut butter, whose ingredients label is anything but simple, honey peanut butter, all no-stir peanut butters, and any other product that has more than 2 ingredients. *A good rule of thumb for the grocery store is to start with the products with oil on top then check the ingredients list.

Choosy moms choose Jif but informed moms turn that jar around and read the ingredients.

6. Most Granola bars

    I am all for on-to-go easy snack ideas, but the only thing separating most granola bars from candy bars is the name. In order to make what started out as a healthy whole grain treat taste irresistible, they have to add sugar, oils, and yes more sugar. You should also never trust a food that has a shelf life greater than the time it takes to a grow a tiny human in a belly (weird comparison I know). Their health claim is and I quote, "Research suggests that people who have higher fiber intakes tend to have healthier body weights." That seems to me, like an awful lot of vague words strung together in an effort to sound very true and science-based. What does "healthier body weights" mean anyway...sounds questionable.

Fiber-One Bar: I will bare you the long ingredients list and sum it. The most basic bar contains 24 ingredients including many different kinds of sugars and oils. One bar contains 9 grams of fiber.

Lara Bar: Peanut butter cookie bar aka my favorite includes dates, peanuts, salt. 7 grams of fiber.

Not sure about you but I would prefer to have 21 less ingredients vs. 2 extra grams of fiber.This shows that you can use whole, natural foods to get your fiber for the day and it is still a convenient on-the-go snack!  

7. 100 calorie packs

    Does anyone actually like these? I have tasted about every variety before and none of them tasted like the real deal...not satisfying. The point to be heard on these is not one of ingredients, as neither these nor the original versions are something I would normally recommend, but a point of dont overpay for rediculous food. If you are craving oreos and want to eat about 100 calories worth, do it, that is about 2 oreos. But dont pay extra for someone to make them taste horrible and place them in shiny bags. Practice portion control and ENJOY YOUR FOOD. You can even try portioning them yourself at home, using snack bags, so you wont devour the entire carton at one sitting. 

Many granola bars are now coming out with "lower calorie" products of the original, fiber one is the most popular at this time. Just be aware that they are not improving the recipe to be healthier, they are cutting the bars smaller and charging you more for a specialty product. Please dont fall for these marketing ploys, your belly and your wallet will thank you.

8. Wheat Breads

    Again before you start rejoicing and switching back to white bread please read on. I am not suggesting that we all eat white bread I am suggesting that we all choose actual whole-grain, nourishing breads. Can anyone tell me what bread, all bread, is made of.....ding ding ding...wheat. So when a product reads wheat bread it is never lying...white bread could be labeled as wheat bread and it is. Manufacturers add food colorings, caramel, or molasses to change the color of the bread to appear healthier. 

What do we want: The 1st ingredient to read "whole grain" "whole wheat" "oats"

What do we not want: If the 1st ingredient reads "enriched" "unbleached" "bleached" "wheat" "multigrain" move on down the aisle and choose something else. 

9. Sugar-Free Candies

  I spend many hours talking to by diabetics about how "sugar free" does not necessarily mean "carbohydrate free." All carbohydrates turn to sugar in the blood, so no I do not want my patients with diabetes to eat these sugar-free treats nor do I want any of my other clients to.  Lets turn our attention to the nutrition facts shall we...

Sugar-free Reeses candies. Serving size: 5 pieces     Calories: 180    Carbohydrates: 27 grams 

Although there is 0 grams listed next to sugar, remember carbohydrates turn to sugar in the body. 

Fun fact: 27 grams of carbohydrates is equivalent to the carbs in an entire baked potato.

As an added bonus on the back of the package in small print you will see this warning: Individuals sensitive to sugar substitute may experience a laxative effect. In other words if you eat too many of these you WILL have explosive diarrhea. This pleasant side effect can come from any food with significant amounts of sugar alcohols which are what gives sugar-free products a sweet taste.
Lets avoid these all together-If you are craving a Reeses have it, enjoy it, but limit the portion! Your bowels and your plumber will thank you.

THE END!
Was this post long..yes.
Was it helpful...I hope so.
Happy eating and remember when in doubt...just eat real food!