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